CrossFit Carolina Beach – Competitors Training
– Strength: The goal with cluster sets to provide intra-set rest so you can build to a heavier weight than you’d normally be capable of hitting for 6 reps. You are re-racking the weight between sets of 2 for 15s. Start your work sets at about 60% and progressively build (these 4 sets do not include prior ramp up sets.) Last tested on 10/12.
– Metcon: High-effort piece today last tested on 10/12 as well. By now, most of you have done this workout a number of times so you should know how you’re going to beat your previous time by 30-40s.
Strength/Skill
A: Back Squat (4 x 2.2.2 (15s). Rest 2:00)
Build to a heavy set.
B: Sumo Stance RDLs w. bands pulling forward (3/4 x 6-8. Rest 90s.)
https://www.youtube.com/watch?v=bvX9Mxw-fJc
3/4 = 3 ramp-up sets and 4 work sets.
Metcon
C: Abs of Steel (Time)
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap
Rx+:(135, 95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55)
L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)
Accessory Work
D: Metcon (Time)
800 Meter Light Sledpull Powerwalk farmer carrying KBs (35s/25s)
*Goal to complete this AFAP.