CrossFit Carolina Beach – Competitors Training
– Strength: Last Friday we tested a 1RM shoulder press and this week we will use 50% of that 1RM + bands for our dynamic work. The purpose of using accommodating resistance with a shoulder process is twofold
1) increased demand for overhead and core stability and
2) effectively develop rate of force development by providing optimal tension throughout full range of motion. Additionally, the chest supported rows should be challenging, but executed perfectly.
– Metcon: Today we are looking for a sustainable 75% effort throughout; smooth is fast. There is an overlap of muscle groups in the second piece so you’ll need to be mindful of this and avoid hitting failure. HSPU can be done in any style today.
Strength/Skill
A: Shoulder Press with Bands (6 x 3 @50% of Last Friday. Rest 60s.)
https://www.t-nation.com/videos/tip-the-band-resisted-overhead-press
B: Chest Supported DB Rows (4 x 10. Rest 60s.)
https://www.youtube.com/watch?v=tKbR3xibeLI
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 11:
2/1 Legless Rope Climb
12 Burpees
12/10 Calorie Ski Erg
Rest 2:00, then part 2
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 11:
5/3 Bar Muscle-ups
10 Handstand Push-ups (any style)
200 Meter Run
Accessory Work
E: Metcon (No Measure)
OH Banded Triceps Extensions: 4 x 25. No rest.
*Between sets complete 50 underhand Banded Pull-aparts