CrossFit Carolina Beach – Competitors Training
– Strength: Similar to last week although instead of using a medium grip across all sets, you are 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 – this allows to work multiple positions. weight up by 5% from last week and will be doing 9 sets of 3 rep AFAP. We’ll culminate this strength work additional work for your lockout.
– Metcon: This workout is going to be largely dependant on how you pace the burpee box jumps and break your ring dips. With a workout like this people have a tendency to redline after the first round and are dead by the end. Instead, you should start off with about an 80% effort and pick up steam as the workout comes to an end. Start smart and finish strong. Keep in mind there are 45 strict pull-ups/strict ring dips in this workout – modify the volume as needed.
A: 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
3 Sets Close Grip
3 Sets Medium Grip
3 Sets 1″ Wider than medium grip
B: Dead Stop Bench Press From Pins or Straps (Heavy 5. Rest 90s.)
Place to have bar 3-4″ above chest.
– use chains if possible
– use a football bar if possible
– if unable to use pins perform regular CG Bench. Pins should be sit so bar is 4″ over your chest.
C: Metcon (Time)
15 Strict Pull-ups
15 Strict Ring Dips
15 Burpee Box Jumps w. step down (24, 20)
15/12 Calorie Row
D: Metcon (AMRAP – Reps)
Max Rounds in 7:00 of:
40 Banded Pull-aparts
30 Banded Pulldowns
20 Banded Triceps Pushdowns
10 OH Banded Triceps Extensions
*Done with minimal rest.