Bench

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM Bench Press today over the course of 8-10 sets.
This was last tested on 8/17

– Metcon: We last tested a similar time domain version of this workout on 11/30 so have a plan in mind that is comparable to our last attempt, but this workout carries significantly more volume. This workout should be completed at around 80% effort for all 5 rounds. Complete S20H/T2B in two sets for the entire workout.

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Strength/Skill

A: Bench Press (1RM)

B: Barbell Row (6 x 10. Rest 60s.)

– 1st 3 sets pronated grip

– Last 3 sets supinated grip

Metcon

C: Metcon (Time)

5 RFT:

20 T2B

20 S20H (155, 105)

20/17 Assault Bike

Accessory Work

D: Metcon (No Measure)

200 Banded Pushdowns

400 Banded Pull-aparts

*Superset the two