Doesn’t Take Long

CrossFit Carolina Beach – Competitors Training

– Strength: Final week of Speed Push Press. Speed should still be maintained despite slightly heavier loading.

– Metcon: Today’s work should be completed between 75-80% effort (slower on the cyclical piece to ensure recovery between sets.) T2B and HSPU should be completed UB today.

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Strength/Skill

A: Push Press w/ bands (5 x 3 @75% of three Friday’s ago, every 90s.)

B: Inverted Barbell Rows (5 x 12. Rest 60s. – supinated grip)

https://www.youtube.com/watch?v=1G28qN9FCKE

Metcon

C: Metcon (Time)

5 RFT:

18/15 Calories Bike OR Ski Erg

15 T2B

9 Strict HSPU

Accessory Work

D: KB Hammer Curls (4 x 10. Rest 60s.)

https://www.youtube.com/watch?v=6YFrB5x5VsU
*Between sets complete 30 Banded Pull-aparts with an underhand grip.