CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
~5 Minutes of Dynamic movement
~Then with an empty barbell + band:
3 Rounds of:
5 Hang Power Cleans
10 Hollow Rocks
15 Banded Pull-aparts
~Then,
Review pull-up training
Gymnastics
B: Strict Pull Ups (3 x submax: Rest 2:00)
Chin over bar. Play around with mixed grip and supinated
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
Metcon
C: Metcon (Time)
4 Rounds for total time:
10 Hang Power Cleans (135, 95)
20 Calorie Bike
25 Abmat Sit-ups
Rest 90s.
20:00 Cap
L3: (115, 75)
L2: (95, 65)
L1: (Bent-Over Rows in Place of HPC w. a lightweight)
*Alternate Options:
Bike = Replace with 15 Calories on the Rower or 300m Run
Extra Credit
D: DB Floor Press (3 x 30. Rest 60s.)
https://www.youtube.com/watch?v=cnIMh8-TEWM
– Go light. These should be UB sets. Around the 15th rep it should start to burn.