CrossFit Carolina Beach – Competitors Training
– Strength: Week 2 of DE work with the push press. Loading is only 5% heavier this week so all sets should be fast.
Then accumulate 25 challenging reps with strict HSPU. These should be challenging so use a deficit if needed.
– Metcon: Lower-effort piece today, around 75%. All intervals should be relatively easy (exception of the 15 burpees) to finish well within the 60s interval.
Strength/Skill
A: Push Press w/ bands (6 x 3 @70% of 3RM, every 60s.)
B: Strict Handstand Push-Ups (Accumulate 25 Challenging reps. Rest as needed.)
Metcon
C: Metcon (No Measure)
20 Minute EMOM
Minute 1: 15 DB Push Press (50s, 35s)
Minute 2: 30 Double Unders
Minute 3: 15 Bent-over Double DB Rows (50s, 35s)
Minute 4: 15 Burpees to a target 6″ beyond your reach
Accessory Work
D1: Banded Hammer Curls (4 x 15. No rest.)
https://www.youtube.com/watch?v=-JWg5jFmOFM&feature=youtu.be
D2: Tate Presses (4 x 15. No rest.)
https://www.youtube.com/watch?v=zBDEFX3nN5A&feature=youtu.be