CrossFit Carolina Beach – CrossFit
– Strength: Today our strength work consists of upper-body pulling and pushing work with some higher-skill movements. Make sure you choose the option that best aligns with your ability.
– Metcon: Today’s Metcon is intended to challenge your pacing ability – the pace today should not resemble yesterday’s workout. More of a consistent/controlled pace where you take strategic breaks.
Warm-up
A: Metcon (No Measure)
Grab Boxes and Barbells and complete:
10 Box Jumps
10 Barbell Push Press
10 Burpees
10 Burpee Box Jumps
10 Barbell Push Jerk
Then with the remainder of time:
Review:
– Rope Climbs
– Strict Dips
Strength/Skill
B1: Rope Climb (5 x 1-2. Rest 45s.)
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– L2/L1: Ground to standing with rope x 3 reps.
B2: Weighted Dips (5 x 8-10. Rest 45s)
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips
– L2/L1: Box Dips
If you can do 10 UB strict ring dips, add weight.
Otherwise, keep progressing towards rings, and if sets of 10 are a no go, do reps that you can, then finish with eccentrics.
Conditioning
C: Nutshell (Time)
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees No Box) (65, 45)
14:00 Time Cap
Accessory Work
D: Metcon (Weight)
Light DB Shoulder Circuit
3 x 15 ea. Rest 60s.
– Lateral raise + front raise + Cuban press
– These can be done with 2.5 – 5# plates if needed.