CrossFit Carolina Beach – CrossFit
– Strength: Work up to a 1RM strict press. Aim for 5# over previous 1 RM. Rest 2 minutes between heavy singles.
– Metcon: This month we have been focusing on strict movements. Today we will perform the benchmark workout ”Cindy” with strict pull-ups. This will be a 20-minute AMRAP of strict pull ups, push ups, and air squats. A good goal is to hit half the number of rounds you completed during regular ”Cindy”
Warm-up
A: Warm-up (No Measure)
At a slow pace with an empty bar:
10-8-6-4
Strict Press
Barbell Rows
Barbell Curls
*Run 100 Shuttle Jog between rounds (in 25m intervals if possible)
Then,
Review shoulder Press
Review Pull-up Scaling
Review Push-up Scaling
Strength/Skill
B: Shoulder Press (5-4-3-2-1+. Rest 2:00)
– Build to a 1RM.
– Beginner: Perform 6 x 4, working on technique and adding weight if form permits.
Metcon Prep
C: Strict Pull Ups (Warm-up x 2 sets of 3. Rest 60s.)
Chin over bar. Play around with mixed grip and supinated
Metcon
D: Strict Cindy (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows) (Box Push-ups)