CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Close Grip Floor Press (3/6 x 4 @60% of Last Friday. Rest 90s)
https://www.youtube.com/watch?v=Agt9Nqb530k
– use chains if possible ~25% of max in chain weight and drop % to 50%.
B1: DB Incline Bench (1/4 x 8-10. No rest.)
B2: 1-Arm DB Rows (1/4 x 8-10. Rest 60s.)
https://www.youtube.com/watch?v=kXAikUtPYjs
Conditioning
C: Metcon (AMRAP – Rounds)
20 Minutes on the clock:
“Buy in”
400 Meter Single Arm OH KB Carry (alternate sides evenly) (53, 35)
Remaining time Max Rounds of:
4 Strict HSPU
8 Strict Ring Pull-ups
12/9 Calories Ski Erg
Accessory Work
D: Banded Back Complex (*Same as 4/9. Goal is complete faster than Before)
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest