CrossFit Carolina Beach – Competitors Training
– Strength: Make sure you have two spotters, one on each side of the bar. Last tested on 12/3. The goal should be a 5#. Don’t get greedy and miss more than once. Remember, no more than 3-4 singles above 90%.
– Metcon: Each section is meant to be done at 90-95% effort so just slightly under your maximal effort. Your times will likely differ by around 60s-90s. Last tested on 12/3.
Strength/Skill
A: Wide Stance Box Squats (5-4-3-2-1+. Rest 2:00)
– 16-18″ Box
– Compare to 12/3.
Metcon
B: Metcon (Time)
For time:
30 Calorie Bike
30 Front Squats (155, 105)
30 Lateral Burpees
C: Metcon (Time)
Rest 10:00
For time:
30 Calorie Bike
30 Power Cleans (155, 105)
30 Lateral Burpees
Accessory Work
D: Glute-Ham Raises (4 x 10. Rest 60s.)
– light medball held against chest
E: Banded Pull Downs (6 x 10. Rest 60s. Then, 5 Minutes of P. Breathing)
https://www.youtube.com/watch?v=Rsw9rNCvnZo
Then,
5 Minutes of P. Breathing