CrossFit Carolina Beach – CrossFit
– Strength: Today we are performing upper-body work with the close grip bench press (building in weight) and the ring pull-up (4 challenging sets.)
Warm-up
A: Warm-up (No Measure)
AMRAP 7 at a slow pace:
8 DB Bench Press (alternate position each round i.e. neutral grip, pronated grip)
8 Double DB Rows
16 Banded Pull-aparts (alternate between supinated and pronated grips)
16 Banded Pushdowns
Then,
Review Close Grip Bench Press
Review Ring Pull-ups
*Split group in half. Half will perform CG Bench first and the other half will perform Ring Pull-ups First
Strength/Skill
B: Close Grip Bench Press (8-6-4-2. Rest 90s.)
https://www.youtube.com/watch?v=7aW0JEl3s44
– add weight each set building to a challenging double.
C: Weighted Ring Pull Ups (4 x 5. Rest 60s.)
DB held between feet
– Adv: add weight
– Int: Bodyweight
– Beg: Partner Assisted
D1: Barbell Row (4 x 10. Rest 30s.)
D2: Banded Pushdowns (4 x 15. Rest 30s.)
https://www.youtube.com/watch?v=CgdDX4HtRhY
E: DB Lateral Raises (3 x 15. Rest 60s.)
https://www.youtube.com/watch?v=KaZxDk88bYk&disable_polymer=true
Metcon
F: Metcon (No Measure)
Double Alternating Tabata: 4 x 20s on/10s off:
Side Plank (alternate sides each time – 2 sets total on side)