CrossFit Carolina Beach – Competitors Training
– Strength: Week 1 of Speed work with the Close Grip Bench Press. Use chains or bands. If you’re unable to use either, still use 50% and work on accelerating through each rep AFAP.
– Metcon: Shoot for 12-14 minutes on today’s workout – around 80% effort. Break sets of KBS so you’re consistent across all sets. If needed, you can sub rope climb with legs as fatigue sets in.
Strength/Skill
A: Bench Against Bands/chains. ( 6 x 5 @50% of 4/5 + bands or chains, every 60s.)
V: Tricep Rollback Extensions (6 x 10. Rest 60s.)
https://www.youtube.com/watch?v=heL5eKVPABM
Conditioning
C: Metcon (Time)
For time:
40 KBS (70, 53)
4 Legless Rope Climbs
30 KBS
3 Legless Rope Climbs
20 KBS
2 Rope Climbs
10 KBS
1 Legless Rope Climbs
Accessory Work
D: Prone Incline Lateral Raise 21s (3×21)
https://www.youtube.com/watch?v=nhxFsIDdhas
7 pronated
7 neutral
7 supinated