CrossFit Carolina Beach – Competitors Training
– Strength: The goal today is to beat your previous 1RMs by 5#s. You should have a plan in place on how they are going to gradually progress to beat your previous 1RM. Last tested on 8/24.
– Metcon: Today’s Metcon is intended to be done at 75-80% effort where intervals are sustainable and work is broken into manageable sets. No one should be getting to a point with their pull-ups that they can only perform small sets. There is an overlap in this workout (grip) with pull-ups/HPC to challenge you with clearing fatigue much like an Open workout, many of which are very grip-dependent. Hang Power Cleans should be cable of being done UB.
Strength/Skill
A: Push Press (Heavy 3 then 1RM. Rest 2:00)
B: Dumbbell Neutral Grip Bench Press (4 x 8-10, AHAP. Rest 60s.)
https://www.youtube.com/watch?v=Ko2R1VzAHGU
Metcon
C: Metcon (5 Rounds for time)
5 Rounds of:
21/18 Calorie Bike (or 18/15 Ski Erg)
15 C2B Pull-ups
9 Hang Power Cleans (155, 105)
Rest 90s
*Score = record ALL splits
Accessory Work
D: Barbell Curls (4 x 8-10. Rest 60s.)
*In between sets complete a 20s L-Sit Hold