CrossFit Carolina Beach – CrossFit
– Strength: Week 2 of our strength work with the banded shoulder press. All sets should be fast and efficient and you should not be even close to hitting failure or grinding repetitions.
– Metcon: Today’s interval work is about sustaining your output across all rounds – around 75% effort. This means you’ll need to be smart how you break your sets for movements like push-ups which challenge local muscle endurance vs. a wall ball which challenges global endurance. Score = total reps completed.
Warm-up
A: Warm-up (No Measure)
*Grab barbell, rope, KB, and wallball
3 Rounds of:
1 min jump rope (dubs or singles)
50-foot bear crawl
5+5 medball front squat+wall ball
*Go over KB Windmill
2 Rounds of:
:40 seconds jump rope
5 Light KB Windmill per side
5+5 Sumo Deadlift+Sumo Deadlift high pull
*Set up a rack for pressing
1 Round of:
8 Bent-over Barbell Rows
8 Strict press
8 Push press
*Begin build for strength
Strength/Skill
B1: Shoulder Press with Bands (3 warm up sets. Then 5 x 3 at 55% of last 1RM)
https://www.t-nation.com/videos/tip-the-band-resisted-overhead-press
B2: Chest Supported DB Rows (5 x 12)
https://www.youtube.com/watch?v=tKbR3xibeLI
Same weight as last week. But add a 1 sec pause
Metcon
C: Metcon (AMRAP – Reps)
4 Rounds of 40s on/20s off:
1a) Wall Balls (20, 14)
1b) Hand Release Push-ups
1c) Barbell SDHP (75, 55)
1d) KB Windmills (53, 35) (alternate sides each round)
*Score = total reps
L3: (35, 25)
L2: (14, 10) (65, 45) (Box Push-ups)
L1: (10, 8) (55, 35) (Less than L2) (Box Push-ups)
Extra Credit
D: Banded Hammer Curls (4 x 25)
https://www.youtube.com/watch?v=-JWg5jFmOFM&feature=youtu.be
Top of the motion only