CrossFit Carolina Beach – CrossFit
– Strength: The strength work today is intended to allow you, if comfortable, to build to a heavy set. If you need to focus on safety and technique do so.
In the past we usually allow people to choose which variation they are most comfortable with ie. split or push jerk, but today we are performing ”Push Jerk” variation only.
Between the warm-up and strength work, there should be more than enough time to drill good movement today. There should be 3-5 ”heavy” sets in building to a moderate single.
Metcon: You should be able to get through each round for at least the first 8 minutes of this workout UB as sets are small and intended to prevent excessive fatigue early. This is a good workout to focus on movement efficiency. The effort for this metcon should be around 80-85%.
A: Warm-up (No Measure)
With a partner and a medball complete: 400m Medball Run
30 Partner Wallballs 30 Push-ups (review scaling to box push-ups for metcon)
Review Pull-up/Scaling + perform 2 sets of 5 with scaling option or Rx.
*Leave medball out/pull-up scaling set-up and grab barbells
Review Push Jerk. Perform small sets on the coaches call.
B: Push Jerk (Build to single or work technique. Rest 90s-2:00)
~ Spend 5 Making sure everyone is good to go for the Metcon.
C: Metcon (AMRAP – Reps)
9 Wallballs (20, 14)
Rx+:(C2B Pull-ups) (Handstand Push-ups) (30, 20# Medball)
L2: (Band Assisted Pull-ups) (Box Push-ups) (14, 10)
L1: (Double KB Bent-over Rows x 10 per round) (8 Box Push-ups) (10 Wallballs at 10, 8)
D: DB Seated Cleans (3 x 12-15. Rest 60s.)
*These should be light