It’s traditional

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a challenging set of DB Floor press with a neutral grip. If your DBs are not heavy enough you can sub barbell floor press with the same rep scheme.

– Metcon: Today’s work should be ”sustainable” around 75% effort for all movements. The ”finisher” should be slow/consistent particularly the lunges. These are NOT intented to be brutally hard so go lighter and focus on perfect movement/OH position.

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Strength/Skill

A: Nuetral Grip DB Floor Press (5 x 5 up to a heavy set + 1 drop set. Rest 90s.)

https://www.youtube.com/watch?v=rs05AtccEhg
– perform your drop set with a weight you can complete at least 10 reps with.

– Use a “neutral grip”

B1: Ring Dips (3 x 10. Rest 60s.)

B2: Double Banded Lat Pull Down (3 x 30. Rest 60s. From Seated)

https://www.youtube.com/watch?v=KW75aY5V7bs

Metcon

C: Metcon (No Measure)

For Reps
5 Rounds(25 minutes) of, 30s work/30s Rest:

Score each movement in notes. Total reps in score.

Accessory Work

D: Metcon (No Measure)

3 Rounds for quality:

50 Banded Pull-aparts

40 Banded Pushdowns

30 Walking DB OH Lunges (15 each arm) (light)

20 Barbell Curls (empty bar)