CrossFit Carolina Beach – Competitors Training
– Metcon: 3, 12 minute AMRAPs today that should be a pace comparable to an open workout. All loading should be light and able to be done in big sets ie. 2 sets or less.
Effort should be around 80% for all AMRAPs. The second AMRAP your effort will likely be slightly lower even though 3 minutes of rest between workouts. This will be a quicker rest interval than you think because of the nature of the movements.
Also, the sledpush does NOT have to be a sprint, but should not be a ”walk” either. There is NO Dynamic Effort strength work today, but we’ll start a new cycle next week. The final piece should be done at a slow/consistent pace.
Conditioning
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
100 Meter Sledpush (light)
5/3 Ring Muscle-ups
15 S20H (135, 95)
15 Box Jumps w. step down (24, 20)
Rest 3:00
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
100 Meter Sledpush (light)
5/3 Bar Muscle-ups
15 Hang Power Cleans (135, 95)
15 Wallballs (30, 20)
Rest 3:00
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 w. a weighted vest:
100 Foot Double KB OH Carry or 100 Ft. Yoke OH Carry (AHAP)
15 Inverted Rows (alternate grips)
15 Push-ups
Accessory Work
D: Metcon (No Measure)
Banded Facepull-aparts
Reverse Grip Banded Pushdowns:
Accumulate 150 Reps of each in superset fashion.
Rest as needed.