CrossFit Carolina Beach – Competitors Training
– Strength: As the name implies these presses are a concentric movement starting from the bottom. The ROM is partial here on purpose so you should be able to exceed your max bench press.
– Metcon: Benchmark workout last done on 5/22. Be smart with your pacing and have a plan on how you’ll partition your sets.
Strength/Skill
A: Dead Stop Bench Press From Pins or Straps (Heavy 3RM. 6″above chest today.)
https://www.youtube.com/watch?v=jk4Lu4VOmXA
Place to have bar 3-4″ above chest.
B: Dead Stop Bench Press From Pins or Straps (3 sets to 1RM. 6″ above chest)
https://www.youtube.com/watch?v=jk4Lu4VOmXA
Place to have bar 3-4″ above chest.
C: Hang Power Snatch (4 x 2 building. Rest 90s.)
Metcon
D: New Workout Plan (Time)
2 RFT:
75 Air Squats
50 Push-ups
25 T2B
800m Run
Rx+: 50 alt. pistols. 40 T2B. 30 Ring Dips.
L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)
L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)
22:00 Cap
Accessory Work
E: Fat Grip Barbell or Fat Bar Curls (3 x 10. Rest 60s. –(3030) Tempo)
Curls with a fat bar or fat grips