CrossFit Carolina Beach – CrossFit
– Strength: Similar to last week we will be doing speed bench press. Although instead of using a medium grip across all sets, you’re going to be switching your grip every third set. 3 close grip, 3 medium grip and then 3 at 1 inch wider than medium grip. You will up the weight by 5% from last week. Like always with your dynamic work, it is best to back off the weight a bit if you find yourself grinding through reps.
– Metcon: This workout is going to be largely dependant on your ability to pace the burpee box jumps. You should start off with about an 80% effort and pick up steam as the workout comes to an end. Make sure to keep your pull up variations within manageable sets.
Warm-up
A: Warm-up (No Measure)
3 Rounds of
250m Row *increasing intensity each round
5+5 Wide/close width push up (or Box Push-ups)
5 Burpee box jump w. step down
15 Banded Pull-aparts (underhand grip)
10 Single Arm Banded Triceps Pushdowns (each)
Strength/Skill
B: Speed Bench Press (9 x 3 @55% of 1RM Bench Press, every 60s.)
Watch this video for detail from the world’s strongest gym, Westside Barbell
https://www.youtube.com/watch?v=qtWQ8xBeMQY
3 Sets Close Grip
3 Sets Medium Grip
3 Sets 1″ Wider than medium grip
Metcon Prep
C: Warm-up (No Measure)
Warm-up Strict Pull-ups
Metcon
D: Metcon (Time)
3 RFT:
15 Strict Pull-ups
15 Burpee Box Jumps w. step down (24, 20)
15/12 Calorie Row
L3: (10 Pull-ups)
L2: (Band Assisted Pull-ups) (20, 15)
L1: (Ring Rows) (Burpees – no box) (10 Cal Row)
15:00 Time Cap
Extra Credit
E: Warm-up (No Measure)
Max Rounds in 7:00 of:
40 Banded Pull-aparts
30 Banded Pulldowns
20 Banded Triceps Pushdowns
10 Banded OH Triceps Extensions
*Done with minimal rest.