Light Weight

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.

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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 RFT:

10 C2B Pull-ups

10 Push-ups

10 Sit-ups

10 Air Squats

20:00 Cap

Accessory Work

D: Metcon (No Measure)

Accumulate 200-300 Reps of each:

– Banded Triceps

*Alternate between pushdown, single arm/double arm, and overhead.

– Banded Pull-aparts

*Alternate grips

Categories: WOD