CrossFit Carolina Beach – Competitors Training
Barbell Work
A: Push Jerk (Find a heavy Touch n’ Go Double)
Over 6-7 sets. Rest 2 minutes
Accessory Work
B: DB Floor Press (4 x 12. Rest 60 sec)
https://www.youtube.com/watch?v=cnIMh8-TEWM
C: Inverted Barbell Rows (supinated Grip: 4 x 12-15. Rest 30s. )
https://www.youtube.com/watch?v=1G28qN9FCKE
Wear a vest
D: Push-ups (100 AFAP)
E: Toes-To-Bar (100 AFAP)
Second Session of the day
A: Metcon (No Measure)
30 Min Cardiac Output
130-150 BpM
Run, row, ski, ride, or combo
B: Tricep Extension (Banded. Not machine. reverse grip. 100 AFAP)
On the lat machine