CrossFit Carolina Beach – Competitors Training
– Strength/Skill: You should have plenty of time each minute to rest before the next movement. Make sure you’re bracing the abdominals during the OH carry.
– Metcon: Effort today should be around 75-80%. Your goal is to keep moving throughout this workout with small periods of rest. You may need to break largers sets, but should aim to go unbroken on the Push Press. This is an easy workout to incur high amounts of local fatigue. Try to avoid that by managing your work.
Gymnastics
A: Metcon (No Measure)
EMOM 16:
MINUTE 1: 15s L-Sit Hold
MINUTE 2: 50 Ft. Handstand Walk
MINUTE 3: 15 Barbell Rows
*Pronated grip
MINUTE 4: 50 Ft. OH Yoke Carry
Metcon
B: Metcon (Time)
For time:
30 DB Push Presses (60s, 40s)
40 T2B
90 Double Unders
20 DB Push Presses
35 T2B
100 Double Unders
10 DB Push Presses
25 T2B
110 Double Unders
22:00 Cap
Accessory Work
C: Metcon (No Measure)
Accumulate 200-300 Reps of each:
– Banded Triceps
*Alternate between pushdown, single arm/double arm, and overhead.
– Banded Pull-aparts
*Alternate grips