CrossFit Carolina Beach – CrossFit
– Strength: Repeated Effort Method – 5 challenging work sets done as a push-pull superset – quality over heavy loading.
– Conditioning: Aerobic Power – Goal: sustain 65-70% effort for the entire 15 minutes – this means you will likely need to go slower than you think. T2B should be done in 2-3 sets for the entire piece.
Strength/Skill
B1: DB Decline Bench Press (2/5 x 10. Rest 30s )
Prop a bench on something 4” tall. Head facing down. Bench some dumbbells
– 2 warm-up sets + 5 “work sets” with a challenging load
https://www.youtube.com/watch?v=SCdhI-WY3_k
B2: 1 Arm Supported Row – KB or DB (2/5 x 10)
Symmetrical stance. Non-working arm in support.
https://www.youtube.com/watch?v=Bzz5buh6uKg
Pronated today – thumb towards chest. 2 Warm up sets then 5 challenging sets. rest 30 sec
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Calorie Row
15 T2B
15 DB Push Press (50, 35)
L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (30, 20) (Abmat Sit-ups)
Extra Credit
D: Metcon (No Measure)
AMRAP 5:
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)