CrossFit Carolina Beach – Competitors Training
– Gymnastics: 3-Attempts at max distance HS Walk. Record your furthest attempt. If you’re a ninja you can include obstacles.
– Metcon: Today’s ”metcon” is more of a strict strength piece with a time element. All intervals should be completed with time to spare, but managing your shoulder fatigue will be difficult today. If you need to modify the volume to fit your needs, do so.
A: L-Sit (3 x Max. Rest 2:00)
B: Handstand Walk (Max UB Distance. 3 Attempts.)
C: Metcon (No Measure)
MINUTE 1: 50 Ft. OH Yoke Carry OR 100 ft. Heavy OH KB Carry
MINUTE 2: 15/10 Strict Ring Pull-ups
MINUTE 3: 15/10 strict Ring Dips
MINUTE 4: 15 SDHP (95, 65)
MINUTE 5: 40s Active Recovery on either bike, ski erg, row.
D: Metcon (Time)
4 Rounds For Time:
DBall Floor Press x 30 rep.
Banded Pull-apart x 75.
*different pull-apart variation every set.(supinate, pronate, behind neck.