CrossFit Carolina Beach – CrossFit
– Strength: Today we are performing a new protocol for muscular gains performing 3 movements in a row then resting. All sets should be VERY hard, but you’ll be close to failure. You’ll see similar work to this again next week but with different muscle groups.
– Metcon: As the name implies we are performing some very challenging work with the sled + loaded carry. This is another workout not to underestimate but you’ll be working with a partner and able to split as needed.
Warm-up
A: Warm-up (No Measure)
*Coaches set up benches before the beginning warm-up
1 min Row (easy)
Then,
10 Scorpions
20 Prone Swimmers
10 Push up to Down Dog
:40s Row (Moderate)
20 Banded Pull-aparts
20 Banded Triceps Pushdowns
5 Plyo Push-ups
:20 Row (fast)
Then,
10 Close Grip Bench Press (empty bar)
10 light Rollback Triceps Extensions
Strength/Skill
B: 6-12-25 Protocol (AMRAP – Rounds)
3-4 Rounds of:
6 Close Grip Bench Press (challenging weight)
12 Rollback Triceps Extensions
25 Banded Triceps Pushdowns
No rest between movements, but Rest 3:00 after all three exercises.
Rx+:(4 Rounds)
Rx/L3: (3 Rounds)
L2/L1 Strength:
3 Rounds of:
12 DB Bench Press – pronated grip
12 1-Arm DB Rows each
15 Banded Triceps Pushdowns
Rest 2:00
Metcon
C: Sled Death Carry (Distance)
Max Distance in 18:00 with a partner:
Asymmetrical Carry with a sled
– 1 KB in Front Rack + 1 KB Overhead
– Alternate Sides as you see fit.
– Light sled attached to weight belt at waist
– Athlete choice of scaling today – but everything should be relatively light and allow for 50-100 meter intervals of work to be done at a time.
Alternate Option:
AMRAP 16:
10 Pull-ups
10 Box Jumps w. step down (24, 20)
200 Meter Run
L2: (Band Assisted Pull-ups) (20, 15)
L1: (Ring Rows) (20, 15 Step-ups)