CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Floor Press (5-4-3-2-1+. Rest 2:00)
– Build to a 1RM.
B: Chest-To-Bar Pull-ups (3 x submax. Rest 90s.)
– 2-3 reps short of failure. Record total reps.
– butterfly
Conditioning
C: Heart Breaker (AMRAP – Rounds and Reps)
AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)
RX+= 9 minutes. Same weight. Sub hang pwr. clean+S2OH for push press.
L3: (95, 65)
L2: (75, 55)
L1: (65, 45)
*Beginner:
AMRAP 8:
10 SDHP (35, 25)
15 Russian KBS (35, 25)
20 Mountain Climbers (total)
Rest 60-90s after each round
Accessory Work
D: Metcon (AMRAP – Reps)
Double Alternating Tabata: 8 x 20s work/10s rest.
1a) Banded Pull-aparts
1b) Wheels on the Bus
*This is a superset where you’ll alternate each movement for each interval of 20s work.