CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Tabata: 8 x 20s work/10s rest:
1a) Single Unders
1b) Banded Pull-aparts
Then,
3 Way Banded Shoulder-Lat Stretch x 20-30s each position (at 1:56 in this video)
Then,
Grab barbells and place into a rack. Review push press + S2OH, ie positioning x 5 minutes allowing your
athletes to practice 3-4 reps per set before adding weight to bars starting max.
Strength/Skill
B: Push Press (Build to a 2RM. Rest 90s.)
– Reset on each rep
Beginner Option:
1a) DB Shoulder Press: 4 x 8. Rest 60s.
1b) Banded Pull-downs: 4 x 12-15. Rest 60s.
Metcon
C: Roundabout (Time)
For total time:
21 S20H (135, 95)
800 Meter Run
Rest 2:00
15 S20H (155, 105)
600 Meter Run
Rest 2:00
9 S20H (185, 115)
400 Meter Run
Rx+:(135, 95) (185, 115) (205, 125)
L3: (115, 75) (155, 105) (165, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (75, 55 For all rounds)
22:00 Cap Including Rest