CrossFit Carolina Beach – Competitors Training
– Strength: Week 1 of new speed variations. All sets should be fast/perfect form. Don’t be afraid to go wider than normal on your box squat. For most of you’re going to need a 15” box. Speed Deads are done conventional style just like we did Monday.
– Metcon: Both Metcons today should be around 90% effort. For this amount of effort, these are longer pieces, but we are trying to train our capacity to push harder for a bit longer today. If you fall off in terms of output that is fine today. Record your total reps for each workout.
Strength/Skill
A: Wide Stance Box Squat (5 x 5 @50% + 25% band weight, every 60s. )
https://www.youtube.com/watch?v=4eUX8FWk_tI
Go 60% of BS if no bands. Remember; every 60 seconds is hard.
B: Deadlift against a band (8 x 2 @50% of Monday, every 30s.)
https://www.youtube.com/watch?v=F6xPIZC6lhM
Metcon
C: Adrenaline (AMRAP – Reps)
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Beginner Option:
4 Rounds, Rest 60s:
6 Burpees
6 Russian KBS
6 Goblet Squats
Rest 8 Minutes . then part two.
D: Metcon (AMRAP – Reps)
AMRAP 8 of ascending reps:
1 Clean + Jerks (185, 125)
1 Ring Muscle-ups
*Adding 1 rep each round