CrossFit Carolina Beach – Competitors Training
– Strength: Build to a 3RM of Medium grip (roughly shoulder width) floor press in 6-7 sets. After you’ve performed your 3RM strip 20% off the bar and perform one set of max reps. Record your total number of reps. Use swiss bar if able.
– Metcon: Each interval should be able to be sustained for the entire 20-minute EMOM. This work should be more quality vs. quantity type work where you feel good after.
Strength/Skill
A: Floor Press (3RM + 1 Drop Set. Rest 2:00)
3RM + 1 Drop Set. Rest 2:00
– use chains if possible and a swiss bar if possible
– Compare to 7/27
B: Bench Press w/ Banded KBs (4 x 25. Rest 60s.)
https://www.youtube.com/watch?v=mMcsVbdxQOQ
Set 1: Close Grip
Set 2: Medium Grip
Set 3: Slightly wider than set #2
Set 4: Slightly wider than set #3
Metcon
C: Metcon (No Measure)
20 Minute EMOM
MINUTE 1: 2 Legless Rope Climbs
MINUTE 2: 50 Ft. Overhead Yoke Carry (or heavy OH KB Carry)
MINUTE 3: 30 Heavy Rope Double Unders(40reg dubs)
MINUTE 4: 15 Ring Rows
MINUTE 5: 60s Easy Ski Erg or Row