Roundabout

CrossFit Carolina Beach – Competitors Training

– Metcon: There is no ”max effort upper” strength work today. With that said, the S20H in this workout should progress to a weight that is HEAVY for you so if needed you augment the weights ie. 155/105, 205/125, 225/155 (Laura that means you!) If you opt for heavier loading just keep that in mind when comparing times. Then we’ll perform 1 set of Max Bar Muscle-ups in a fatigued stated. This is on purpose so give your best attempt! This workout was last tested on 7/20.

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Metcon

A: 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
Rest 2 minutes then 1 set AMRAP BMU.

B: Bar Muscle-ups (1 Set as many reps as possible)

Accessory Work

C: Banded Pull Downs (3 x 50. *After each set perform a 20s L-Sit Hold)

https://www.youtube.com/watch?v=Rsw9rNCvnZo