CrossFit Carolina Beach – Competitors Training
– Strength: Take 8-10 sets to build to a 1RM Shoulder press. 5-4-3-2-1+ means we are starting around 50% and adding 10% each set which should culminate with 3-4 singles ABOVE 90% of current 1RM. A good rule of thumb is to limit PR attempts to 1 or 2 tries, especially is the first attempt is a failed rep. The problem with movements like the shoulder press is people tend to fail too soon and skip the proper ramp-up – this shouldn’t happen. Last tested on 4/19.
– Metcon: Today’s Metcon is intended to be done at 80% effort where your athletes have the goal of keeping their splits within 20s-30s of each other. In this case, starting off around 70% and adjusting your dynamic energy control (pacing) as the workout progresses is smart as well as allowing the body time to adjust to the demands of the workout. Overall, T2B/S2OH should be capable of being done UB. The second AMRAP the strategy should be same as the first. Last tested on 3/2.
Strength/Skill
A: Shoulder Press (5-4-3-2-1+. Rest 2:00)
B1: Chest Supported DB Rows (3 x 20. No rest.)
https://www.youtube.com/watch?v=tKbR3xibeLI
B2: Band Assisted Squat Jumps (3 x 60. Rest 60s.)
https://www.youtube.com/watch?v=BiPVAX0MMgo
Conditioning
C: Jones Bones (AMRAP – Rounds and Reps)
AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
Rest 2 minutes then part two
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 GHD Sit-ups
10 Hang Power Snatches (135, 95)
200 Meter Run