CrossFit Carolina Beach – Competitors Training
– Strength: Use last weeks Push Press to base your percentage off of. All sets should be fast. Close Grip Dead Bench Press each rep starts from a dead-stop. Close grip should be inside of shoulder width. For the Wide Grip Pull-up Clusters, this should be a volume that challenges, but does not have you hitting failure so adjust the numbers if needed ie. 2-2-2 or 4-4-4.
– Metcon: Today’s ”Cooper Test” is a great test to guage your ANT Threshold. Use a pace that is uncomfortable, 80-90%. The second piece, we’d like to say consistent pacing on the rower and big sets on HSPU ie. 7.7.7 or 11/10. If you need to modify these to kipping HSPU do so, but still to mix in some strict reps. If here does NOT need to be higher than 80% seeing we just performed a high-effort test first today.
Strength/Skill
A: Push Press w/ bands (9×2 @ 50%+band tension)
B: Dead Stop Bench Press From Pins or Straps (6RM + 1 Drop set. Rest 2:00 between 6rm and drop)
https://www.youtube.com/watch?v=jk4Lu4VOmXA
Place to have bar 3-4″ above chest.
C: Wide Grip Pull Ups Weighted (Clusters: 5 x 3.3.3 (10s)Rest2min. Weight if able)
Metcon
D: Cooper Test (Distance)
12 Minutes Max Distance Run
*Score = total distance
Rest 5:00
E: Metcon (Time)
3 RFT:
Row 500 Meters
21 Strict HSPU