CrossFit Carolina Beach – Competitors Training
– Strength: Week 1 of Speed work with the power clean. All sets should be done resetting between reps. If you’re able, use band tension and use 50% of 1RM. Back Rack RFESS should be challenging for all sets.
– Metcon: All sets are intended to be done at 100% effort with an empty sled. If you’re using a HR monitor your HR should come down to 115 before starting your next set (for most of you 90s-2:00.)
Strength/Skill
A: Power Clean (6 x 3 @75%, every 90s)
B: Bulgarian Split Squat (4 x 5 ea. Rest 90s.)
Split squats holding dumbbells in each hand. Keep torso as upright as possible. Only push weight if form is perfect.
Back rack today.
Conditioning
C: Metcon (No Measure)
8 Rounds of:
20s Sledpush All Out Sprint
Rest 90s.
8 Rounds of:
30s Heavy Farmer Carry
Rest 60s.
Accessory Work
D: Banded Pull-Through (4 x 30. Rest 60s.)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be