CrossFit Carolina Beach – Competitors Training
– Strength: Final week of this speed work. Weights are heavier, but all sets should be explosive/aggressive.
– Metcon: 90-95% effort on Bear Complex portion of this workout. This workout is all about starting out with a comfortable 400m Run and then going for broke on your bear complex.
Look to complete 25+ reps. Last done on 4/9.
There is 1:1 work to rest so while the last two sections are not necessarily 100% max effort, they should be around 85-90% effort.
Strength/Skill
A: Wide Stance Box Squats (5 x 4 @60% + 25% chain weight, every 60s.)
B: Deadlift against a band ( 8 x 2 @60%, every 30s.)
https://www.youtube.com/watch?v=F6xPIZC6lhM
Metcon
C: Bear Grylls (AMRAP – Reps)
In 7:00
400 Meter Run
Remaining time: Max Bear Complex (135, 95)
– Squat Clean Thruster + Back Squat Thruster
Score = total reps of Bear Complex.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner Option: DB Man Makers
D: Metcon (AMRAP – Reps)
When the clock hits the 14:00 Mark:
In 7:00
Run 400 Meters
Remaining time: Max Reps of Power Snatch (135, 95)
E: Metcon (AMRAP – Reps)
When the clock hits the 28:00 Mark:
In 7:00
Run 400 Meters
Remaining time: Max Walking OH Lunges (135, 95)
Accessory Work
F: Metcon (No Measure)
5 Minutes of P. Breathing