CrossFit Carolina Beach – Competitors Training
– Strength: Similar work to last week. All sets should be smooth/fast of push press. DB Floor Press should be challenging for all 5 sets. Wide grip CHIN-up this week instead of pull-ups. The volume is the same, but if you need to adjust this volume do so. These should be challenging sets.
– Metcon: Look to sustain a consistent 80% effort for all rounds. Keep track of your splits. All work should be done UB. If you’re unable to complete 9 Strict HSPU UB feel free to mix in some kipping reps.
Strength/Skill
A: Push Press w/ bands (8 x 2 @55% + band tension, every 60s.)
B: DB Floor Press (5 x 5, neutral grip. Rest 60s.)
https://www.youtube.com/watch?v=cnIMh8-TEWM
C: Weighted Pull-ups (5 x 3.3.3 (10s). Rest 2:00)
Supinated today.
Metcon
D: Metcon (Time)
20 Minute AMRAP
Run 400 Meters
15 T2B
12 DB Front Rack Walking Lunges (50, 30)
9/6 Strict HSPU
Rest 60s after each completed round.
Rest means keep the rounds fast!
My thoughts=completing 4 rounds sounds better than thinking of 20minute amrap, since there is rest.
Score slowest split. Mark others in notes.
Accessory Work
E: Metcon (No Measure)
2 Rounds of:
100 Banded Pull-aparts
100 Banded Pushdowns