CrossFit Carolina Beach – Competitors Training
– Strength: Superset L-Sit rope climbs with Strict Ring Dips. If you’re able to add weight to your Ring Dips do so. Ending with horizontal rowing – these should be heavy, but executed with perfect form.
– Metcon: Today’s pieces include one fast-paced for time – 85-90% effort whereas the second piece the goal is to maintain a consistent effort for the entire 15 minutes – 75% effort. Break your C2B into manageable sets.
Strength/Skill
A: L-Sit Rope CLimb ( 5 x 1-2. Rest 45s.)
https://www.youtube.com/watch?v=Ewf8rqGRbrE
B: Weighted Dips (5 x 8-10. Rest 45s. Rings today.)
Add weight if able to do 10 unbroken.
C: Kneeling Torso Row (4 x 8-10 ea. Rest 60s.)
Conditioning
D: Nutshell (Time)
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees No Box) (65, 45)
14:00 Time Cap
At 15 minute mark do part 2.
E: Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP of:
25/20 Calorie Bike
20 C2B Pull-ups
25/20 Calorie Row
Accessory Work
F: Metcon (Weight)
Shoulder Circuit
3 x 15 ea. Rest 60s.
– Front Raise + Lateral Raise + Bent-over Rear Lateral Raises
– These can be done with 2.5 – 5# plates if needed.