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CrossFit Carolina Beach – Competitors Training

– Strength: Compared the last 2 weeks today’s Floor Press work should be slightly heavier and longer sets, more TUT(time under tension). Build to a challenging set.

This does not need to be a max, but only include sets above 60% as ”work sets.” Pull-up work should be challenging sets as well, 3-5 reps per set so use a weight that fits the bill.

– Metcon: Today the challenge will be maintaining consistency with movements that generally carry high-levels of fatigue. Loading should be LIGHT. These will feel much like an Open WOD, but pace it so stay ”safe” and so you’re not close to redlining.

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Strength/Skill

A: Floor Press (Build to a heavy set of 5 over 6 sets)

B: Weighted Pull-ups (6×4. Rest 2 minutes)

Set 1 + 2: Wide Grip

Set 3 + 4: Ring Pull-ups

Set 5 + 6: Chin-up

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

15 Power Snatch (75, 55)

30 Double Unders

15 Push-ups

Rest 2:00

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

3 Bar Muscle-ups

10 Power Snatch (75, 55)

30 Double Unders

Rest 2:00

E: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

15 T2B

30 Double Unders

15 Hang Power Clean + S20H (75, 55)

Accessory Work

F: Metcon (No Measure)

1a) Banded Pull-aparts: 3 x 50. No rest. *underhand grip.

1b) Banded Pushdowns: 3 x 50. No rest. *underhand grip

Categories: WOD

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