CrossFit Carolina Beach – Competitors Training
– Strength: Build to a max Floor Press – last tested on 9/21. Have the goal of beating your previous max by 5#s. Additionally, we’ll perform the same variation of chest supported row that we performed a few weeks ago, but with less volume so loading should be heavier.
– Metcon: This workout today can be absolutely brutal if you don’t pace correctly. Start slower than you think and adjust as it progresses. Loading is intended to be light today.
A: Floor Press (5-4-3-2-1+. Rest 2:00 to a 1RM)
B: Reverse Hyper Chest Supported Rows (4 x 15. Rest 60s. Heavy)
C: Heart Breaker (AMRAP – Rounds and Reps)
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)
10 SDHP (35, 25)
15 Russian KBS (35, 25)
20 Mountain Climbers (total)
Rest 60-90s after each round
D: Metcon (No Measure)
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.