CrossFit Carolina Beach – Competitors Training
– Strength: Today is week one of a new Dynamic Effort wave for the Push Press. All sets should be fast/aggressive. Reset on each rep. This is based on your 3RM from last week.
– Metcon: Today’s metcon is meant to be slower/consistent around 80% effort. Do not hit failure on any of these movements and break before you have to. This is a great tester for local muscle endurance.
A: Push Press w/ bands (6 x 3 @65% of 3RM, every 60s. – Reset each rep)
B: Kneeling Torso Row (5 x 12 ea. Rest 60s.)
Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.
C: Metcon (Time)
10 C2B Pull-ups
10 Air Squats
D: Metcon (No Measure)
Accumulate 200-300 Reps of each:
– Banded Triceps
*Alternate between pushdown, single arm/double arm, and overhead.
– Banded Pull-aparts