CrossFit Carolina Beach – CrossFit
– Metcon: Today we have a partner workout with an ascending rep scheme, one person works at a time and reps will be split evenly. We are looking for about 75% effort throughout. We know that DB work, specifically DB variations of Olympic lifts require more control and in some cases can be more taxing than their barbell counterparts. That being said let’s use our warm up to choose a weight that would allow us to do fairly large sets when fresh; however, during the workout lets keep our reps low (3-5 per sets) so that we are staying within that 75% effort guideline.
Warm-up
A: Warm-up (No Measure)
6-8 minutes:
Coach makes up a game
OR
Freeze Tag: When someone unfreezes you, you must perform 5 Squat Thrusts + 10 air squats
*Grab rope and light set of DBs
With your partner perform 2 rounds of:
5+4+3 Hang muscle clean+Front squat+Hang squat clean
20/40 Double unders/singles
10 calories on bike
Then,
2 sets of 5 reps alternating between partners at metcon weight
Metcon
B: Metcon (Time)
For time with a partner:
10-20-30-40-50
DB Hang Squat Cleans (50, 35)
20-40-60-80-100
Double Unders
10-20-30-40-50
Calories Bike
*One person works. Split evenly.
Then,
10 Minutes of “Recovery” Work
– Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a “conversational” pace.
L3: (45, 30)
L2: (35, 25) (Double Under Attempts)
L1: (30, 20) (Single Unders)
35:00 Time Cap