CrossFit Carolina Beach – CrossFit
– Strength: Today we are building to a moderate set of 1 Push Press + 1 Push Jerk + 1 Split Jerk. The goal isn’t necessarily to hit a max – just 3 challenging sets. Focus on your technique.
– Metcon: Today’s workout is meant to challenge your shoulder and core endurance. Keep your effort consistent, even if that means going slower than you plan. Loading is meant to be light today – go lighter than you think if you have any doubts.
Warm-up
A: Warm-up (No Measure)
Grab barbells and a jump rope and complete a coach led warm-up of:
50 Single Unders
5 Shoulder Press
10 Bent-over Barbell Rows
40 Single Unders
5 Push Press
10 Bent-over Rows
30 Double Unders or Attempts
5 Push Jerk
10 Bent-over Rows
20 Double Unders or Attempts
5 Hang Muscle Snatch
10 Double Unders
5 Hang Power Snatch
Then,
The remainder of Warm-up take people to rack and warm-up Push Press + Push Jerk + Split Jerk.
Strength/Skill
B: Push Press + Push Jerk + Split Jerk (10 x 1 + 1 + 1. Rest 90s.)
0 x 1 + 1 + 1. Rest 90s.
– Build to a moderate weight over the course of 10 sets.
– Build to a moderate weight over the course of 10 sets.
Metcon Prep
C: Metcon (No Measure)
Warm-up T2B + Renegade Rows + Hang Power Snatch
Metcon
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Double Unders
30 DB Renegade Rows (50, 35) (total reps)
20 Hang Power Snatch (75, 55)
10 T2B
Rx+:(95, 65) (5/2 Ring Muscle-ups after T2B)
L3: (65, 45)
L2: (Double Under Attempts) (55, 35) (Knee Lifts)
L1: (Single Unders) (PVC) (45, 35) (Abmat Sit-ups)
Extra Credit
E: Banded Triceps Complex (x 90s Max Reps all)
– Supinated Grip Pushdown (median head of triceps) x 90s Max Reps
– Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Denote TOTAL number reps complete