CrossFit Carolina Beach – Competitors Training
– Strength: This week we’ll perform maintenance strength work for the upper body. All sets should be challenging – the goal is to get a good pump today.
– Metcon: Today’s metcon is sustainable, 75% effort for each set. You don’t have to go UB and can break work as you see fit. Pace today based off of how you’re feeling after yesterday – that may mean going easier than you planned.
Strength/Skill
A: Bench Press (5 x 5. Rest 2:00)
B1: DB Row (4 x 10-12 ea. Rest 30s.)
B2: Tricep Rollback Extensions (4 x 10-12. Rest 30s.)
https://www.youtube.com/watch?v=heL5eKVPABM
Metcon
C: Metcon (AMRAP – Reps)
Each for quality, perfect reps:
5 Rounds of 60s/30s off:
1a) Wallballs (30, 20)
1b) Double Unders (heavy rope if possible)
1c) Row, Bike, Ski Erg for Calories
1d) Strict Pull-ups
*Vary grip each set.
Then right into,
200 Ft. Handstand Walk not for time
D: 200ft handstand walk for time. (Time)
Accessory Work
E: Metcon (AMRAP – Reps)
7 Minutes of Max Reps:
Banded OH Tricep Extensions
Banded Pulldowns
Banded Pull-aparts
*Shoot for 100+ total reps of each
*Each set should be at least 25 reps