CrossFit Carolina Beach – Competitors Training
– Strength: This is week 2 of our dynamic effort work. All sets should be fast/explosive but executed with perfect technique. We’ll then culminate this work with seated dynamic box jumps. Use a challenging height, but something well within your range – no one should be risking failing or falling with these. If that means they need to use a lower height then do so. This work though it may not seem important allows people to utilize fast-twitch muscle fiber – if you don’t use it you lose it! This is important because type 2 fibers aids in gaining lean muscle = improved body composition.
– Metcon: This is a brutal 5-minute AMRAP for the lower-body. Use a load that is challenging, but will allow you to keep moving for the entire 5 minutes. No one should be resting today – complete 1 round – drop the bar and then go again. 100% effort. Remember, it’s only 5 minutes so no one should be even having the time to look at the clock. For the second AMRAP, the same pacing applies – you have 10 minutes to fully recover to duplicate your level of effort.
Strength/Skill
A: Wide Stance Box Squats (7 x 3 @55-65% of Back Squat 1RM, every 60s. – 15” )
B: Deadlift against a band (7 x 2@55% of Last Monday 1RM, every 30s.)
https://www.youtube.com/watch?v=F6xPIZC6lhM
Conditioning
C: Crazy Train (AMRAP – Rounds)
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner:
AMRAP 5:
5 DB Light Thrusters
5 Squat Thrusts
*all 6 reps = 1 round
Rest 10 minutes, then part 2.
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
5 Power Cleans (135, 95)
5 Hang Squat Cleans (135, 95)
Accessory Work
E: Metcon (No Measure)
40-30-20-10
Single Leg Banded Hamstring Curl
Banded Ab Pulldowns