CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
3:00 – 7:00
2 Rounds of 20s Work/10s Rest of:
1a) Abmat Sit-ups
1b) Alt. Box Step-ups
1c) Banded Pushdowns
1d) Banded Pull-aparts
*Move through all 4 movements for a total 2 rounds each
8:00 – 15:00
Warm-up/review the Bench Press
*Between sets complete 5 Plyo Push-ups (CNS Prep)
Strength/Skill
B: Bench Press (Build to a 1RM in 8-10 sets. Rest 2:00)
– Build to a 1RM (1+ = 3-4 singles above 90%)
– sets should look like: 5-4-3-2-1-1-1-1..
– Beginner: Bench Press: 5 x 5, adding weight if form permits.
Metcon
C: Surprise (Time)
For time:
20-15-10-5
Push Press (135, 95)
Burpee Pull-ups
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (No pull-up)
14:00 Time Cap
Extra Credit
D1: Banded Overhead Tricep Extension (3 x 15 + 15. Rest 60s.)
https://www.youtube.com/watch?v=ioMF-2ErRLw