CrossFit Carolina Beach – Competitors Training
– Strength: Final week of Speed Push Press that culminates with some heavier sets. All sets should be perfect technique/explosive. The KB Rows should prepare your upper-back for the Metcon. Stick to prescribed tempo.
– Metcon: We are looking for consistent efforts for each AMRAP. This should be slightly uncomfortable but a pace that won’t drop off too much each round. Record scores from both AMRAPs. Your score for AMRAP #1/2 should be within 1 round of each other.
Strength/Skill
A: Push Press w/ bands (EMOM 2 reps. 6min@60%. 1min@65%. 1min@70%)
B: Kneeling Torso Row (4 x 10 ea @(2121). Rest 60s.)
Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
2 Legless Rope Climb (Ladies 1 Legless/1 with Legs)
15 DB Push Press (50, 30) (neutral grip)
20/15 Calorie Bike
Rest 2:00 then repeat.
D: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
2 Legless Rope Climb (Ladies 1 Legless/1 with Legs)
15 DB Push Press (50, 30) (neutral grip)
20/15 Calorie Bike
Accessory Work
E: Metcon (No Measure)
Banded Facepull-aparts
Reverse Grip Banded Pushdowns
Accumulate 150 Reps of each in superset fashion. Rest as needed.