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.
A: Nuetral Grip DB Floor Press (5 x 5 up to a heavy set + 1 drop set. Rest 90s.)
– 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)
C: Metcon (No Measure)
5 Rounds(25 minutes) of, 30s work/30s Rest:
1a) SDHP (95, 65)
1b) Hang Power Cleans (95, 65)
1c) GHD Sit-ups
1d) Triple Unders
1e) Handstand Walk
Score each movement in notes. Total reps in score.
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)