CrossFit Carolina Beach – Competitors Training
– Strength: Same variations as last week, 5% heavier. Speed should be maintained on all sets.
– Metcon: Today’s piece is benchmark last tested on 10/29 – high effort 90-95%. Try to beat your previous time by 15-20s.
Strength/Skill
A: Back Squat (6 x 3 @80%, every 90s. (31×1))
B: Sumo Deadlift Against bands (10 x 1 @55%, every 30s.)
C: Kneeling jump + box jump (6 x 3, every 60s.)
https://www.youtube.com/watch?v=YdKpRwTguX8
Conditioning
D: Batwings (Time)
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 135)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap