CrossFit Carolina Beach – Competitors Training
– Strength: Today’s work is intended to establish some maxes, but also perform submaximal work using those numbers. Your ”50%” should be sustainable for ALL 3 sets of each.
– Metcon: Today’s metcon is meant to give you roughly 2-2.5x as much rest as work so you should be able to sustain 80% throughout all rounds. Post all of your splits. Then proceed right into your 200 ft. Handstand walk.
Strength/Skill
A: Chin-Ups (AMRAP x 1 set.)
Then,
3 Sets of 50% of Max Reps. Rest 90s.
B: Handstand Push-ups (AMRAP x 1 set)
Then,
3 Sets of 50% of Max Reps. Rest 90s.
C: L-Sit (AMRAP x 1 set)
Then,
3 Sets of 50% of Max Time. Rest 60s.
Conditioning
D: Metcon (Time)
Every 4:00 x 5 Sets:
20 Walking Lunges (BW) (total reps)
15 Hang Power Cleans (135, 95)
1 Legless Rope Climb
50 Double Unders
Score today = slowest split
Then right into,
200 Ft. Handstand Walk for time
E: 200ft handstand walk for time. (Time)
Accessory Work
F: Metcon (No Measure)
7 Minutes of Max Reps:
Banded OH Tricep Extensions
Banded Pulldowns
Banded Pull-aparts
*Shoot for 120+ total reps of each
*Each set should be at least 25 reps