CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Front Squat (6 x 3@80%, every 60s.)
B: Sumo Deadlift Against bands (EMOM 10 x 2 @55% + heavy band tension)
C: Kneeling Jump + Vertical Jump (w. light vest: 20 Total Jumps. Rest 30s.)
https://www.youtube.com/watch?v=JuBjsdk_1Wo
Metcon
D: Freshman V2 (AMRAP – Rounds and Reps)
AMRAP 7:
7 DB Power Cleans (50, 35)
7 DB Thrusters (50, 35)
rest 7-14. At 14:00 mark complete 2nd portion
E: Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
20/18 Calorie Bike
25 Ft. DB Front Rack Walking Lunges (50, 35)
F: Metcon (No Measure)
28:00-35:00
Recover on Bike @Zone 1 pace.
Accessory Work
G: Metcon (No Measure)
Banded Alphabet: Complete 3 sets (1 set on each side = 1 set). Rest 30s.
Banded Pull-through: 3 x 40. Rest 30s. (ultra wide stance)