CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Back Squat Submaximal Work (1 x 4, 1 x 4, 1 x 3, 1 x 3, 2 x 3 @90%. Rest 2-3)
1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00.
*Rest 2:00 between sets at 85%.
B: Power Clean Clusters (4 x 1.1.1 (10s) @85% of 1RM. Rest 90s.)
5 x 1.1.1 (10s) @80% of 1RM. Rest 90s.
– If possible use band resistance and perform these at 50% of 1RM.
– if possible use band resistance and perform these at 50% of 1RM.
C: Seated Dynamic Box Jumps (8 x 5, every 60s.)
https://www.youtube.com/watch?v=EPEb6nMEaGg
– wear a vest
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
Then when recovered,
800 Meter Sledpull, AFAP – use a moderate weight.