CrossFit Carolina Beach – CrossFit
Bring someone to try it out!
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up:
– Two light DBs
– Two light KBs
3:00 – 11:00
Box Programming Dynamic Warm-up consists of
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
Ect.
Then,
11:00 – 20:00
Review DB Floor Press
Review KB Hammer Curl
Review DB Push Press
Review DB Hang Power Cleans
Review T2B
Strength/Skill
B1: Nuetral Grip DB Floor Press (1/4 x 10-15. No rest.)
https://www.youtube.com/watch?v=rs05AtccEhg
– 1 warm-up set + 4 “work sets” with a challenging load for all sets
B2: KB Hammer Curls (1/4 x 10-15. Rest 60s.)
https://www.youtube.com/watch?v=6YFrB5x5VsU
– 1 warm-up set + 4 “work sets” with a challenging load for all sets
Conditioning
C: Metcon (Time)
Every 5:00 x 4 Sets:
15 DB Push Press (50, 35) (neutral grip)
15 Calorie Row (12 Cals Ladies)
15 DB Hang Power Cleans (50, 35)
15 T2B
L3: (45, 30) (10 T2B per round)
L2: (35, 25) (Knee Lifts)
L1: (30, 20) (Knees in Hollow Rocks x 10)
*Score = slowest split
Accessory Work
D: Warm-up (No Measure)
3:00 of Max Reps Banded Triceps Pushdowns
3:00 of Max Reps Banded Pulldowns