CrossFit Carolina Beach – Competitors Training
– Strength: We’ll be working our Floor Press for the next 3-weeks. If you’re able to use chains, use them and perform 9 x 3 @50% for ALL sets.
– Metcon: We are looking for sustained efforts, around 75% for ALL rounds today. You should be able to complete MOST of this work UB. Find a pace on the rower that is sustainable. Record ALL splits.
A: Floor Press (3 x 3 @60%, 3 x 3 @65%, 3 x 3 @70%, every 60s.)
– change grip every 3 sets ie. close, medium, wide.
B: Kneeling Torso Row (Accumulate 50 reps each side varying reps per set )
Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.
C: Metcon (Time)
Row 500 Meters
15 Power Snatch (95, 65)
5/3 Ring Muscle-ups
Rest 90s after each completed round
Record slowest round. Not each round in notes.
D: Metcon (No Measure)
3 Rounds of:
40 Banded Reverse Grip Pushdowns
20 Reverse Hypers @25% of Back Squat
*Rest as needed.