CrossFit Carolina Beach – Competitors Training
Strength/Skill
Speed Bench Press (EMOM 5×5 @ 40%w/ bands)
Watch this video for detail from the world’s strongest gym, Westside Barbell
https://www.youtube.com/watch?v=qtWQ8xBeMQY
B: Floor Press (4×6 every 90sec. Building)
Close Grip
C1: Chest Supported DB Rows (4 x 10. Rest 30s.)
https://www.youtube.com/watch?v=tKbR3xibeLI
C2: DB Tricep Extensions (4 x 10. Rest 30s.)
https://www.youtube.com/watch?v=ntBjdnckWgo
Metcon
D: Metcon (Time)
Every 4:00 x 5 Sets:
15 C2B Pull-ups
400 Meter Run
Score slowest time but keep try to keep splits as close as possible. Write splits in notes