CrossFit Carolina Beach – CrossFit
– Metcon: Today’s metcon is meant to challenge your grip, barbell, and pull-up cycling ability – the 200 meter run between rounds is meant to provide built-in recovery so do not push these run intervals. All sets of Hang Power Cleans and Pull-ups should be capable of being done in 1-2 sets.
– Strength: Today’s work should challenge the upper-body for all sets, but be executed as strict as possible. This work is purposefully done after the metcon as assistance work for the upper-body today.
Warm-up
A: Warm-up (No Measure)
PVC Game
* every time PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Air Squats
*Progressively make the PVC game harder so you have at least 4 drops
Then,
Grab barbells and complete:
5 Hang Muscle Cleans
Rest + Review Pull-ups + scaling options
5 Hang Power Cleans
5 Pull-ups or scaling option
Metcon
B: Metcon (Time)
For time:
9-8-7-6-5-4-3-2-1
Hang Power Cleans (135, 95)
Strict Chin-ups
*200 Meter Run after each set
L3: (115, 75)
L2: (95, 65) (Band Assisted Strict Chin-ups)
L1: (75, 55) (DB Hammer Curls for Pull-ups today – light)
20:00 Cap
Strength/Skill
C1: Inverted Barbell Rows (Inverted Rows, Supinated Grip: 1/3 x 12. Rest 30s.)
https://www.youtube.com/watch?v=1G28qN9FCKE
C2: Dumbbell Neutral Grip Bench Press (1/3 x 12. Rest 30s.)
https://www.youtube.com/watch?v=Ko2R1VzAHGU
– Elevate a Bench on 45# plate
– Done with palms facing in (neutral) grip
Strength/Skill
D: Banded Face Pulls (5 Minutes of Max Reps. Rest as little as possible.)
*Every time you stop complete 10 second hollow hold