CrossFit Carolina Beach – Competitors Training
– Strength: Submax Effort work with the Split Jerk – you’ll only see this work this week. All sets should be executed perfectly. All of the assistance work should be challenging, but executed with perfect form.
– Metcon: If possible perform an additional session today 4-5 hours after your first session. The intent of this piece is 80% effort for the duration – keep track of your splits and find a pace that you can sustain and does not drop off. Loading is intended to be light for this one. The 2 minutes of rest after each round is NOT full recovery so don’t treat this as a high-threshold workout that you can sustain for the entire 30 minutes.
Strength/Skill
A: Push Jerk (Build to 90% 1 x 1)
5 x 2 @75%, every 60s.
3 x 2 @80%, every 60s.
2 x 1 @85%, every 60s.
1 x 1 @90%
B1: DB Bench Press (1/4 x 8-10. No rest.)
B2: Ring Pull Ups (1/4 x 6-10. Rest 60s.)
C: Barbell Shrugs (40-30-20-10, AHAP.)
– 135 guys/75 # ladies
– use straps
D: Handstand Walk (Max Distance in 8:00)
– everytime you stop complete 10-15s L-Sit Hold
E: Hammer Curls (3 x 8-10. Rest 60s.)
– 2020 tempo
Conditioning
F: Metcon (AMRAP – Rounds and Reps)
Session #2 – 4-5 hours later
AMRAP 30:
21 Calorie Row
15 Hang Power Snatch (115, 75)
9 Bar Facing Burpees
Rest 2:00