CrossFit Carolina Beach – Competitors Training
Strength/Skill
B1: DB Decline Bench Press (Roughly 3″ off Floor. 2/4 x 10. Rest 30s.)
Prop a bench on something 4” tall. Head facing down. Bench some dumbbells
– 2 warm-up sets + 5 work sets with a challenging load
– elevate the front of the bench on a 45# plate – roughly 3″ off the floor
B2: Inverted Barbell Rows (2/4 x 15. Rest 30s.)
https://www.youtube.com/watch?v=1G28qN9FCKE
– 2 warm-up sets + 5 work sets with a challenging load or BW
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
20 Minutes, For Quality:
100 Ft. Crossbody Carry
100 Ft. Crossbody Carry (switch sides)
10 Strict Pull-ups
5 Strict Dips
Rest as needed.
Extra Credit
D1: Rusin Triset (3 rounds)
1a) Banded over and back x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart
D2: Warm-up (No Measure)
2:00 Foam Roll Pecs
3:00 Parasympathetic Breathing