CrossFit Carolina Beach – Competitors Training
– Strength: Similar upper work to last week – all sets should be challenging.
– Metcon: A mix of an odd movement and loaded carries today – if needed go lighter than you think on this one and look to have at least 90s to rest before the start of each new round.
Warm-up
Warm-up (No Measure)
1) Three-Way Thoracic Spine Foam Roll: 1-2 inches of motion x 2-3 spots x 20-30 seconds each. + Hinged Back Biphasic Lat Stretch x 45s + 15s end range on each rep.
2) AMRAP 3 of:
Rusin Triset: 2 x 10 ea.
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
3) 2 Rounds of:
10 Slight Decline DB Bench Press – light
10 Symmetrical Stance 1-Arm DB Rows – pronated grip
3) Review all Metcon Movements x 3-5 reps each
Double KB Clean + Jerk
Front Rack Carry
Strength/Skill
A: Speed Bench Press (slight incline: 3/9 x 3 @55%, every 45s. )
Watch this video for detail from the world’s strongest gym, Westside Barbell
https://www.youtube.com/watch?v=qtWQ8xBeMQY
Change grip every 3 sets
B1: DB Decline Bench Press (2/4 x 10 across. 5lbs more than last Tues)
Prop a bench on something 4” tall. Head facing down. Bench some dumbbells
B2: 1 Arm Supported Row – KB or DB (2/4 x 15 across per arm. )
Symmetrical stance. Non-working arm in support.
https://www.youtube.com/watch?v=Bzz5buh6uKg
Pronated grip today.
Rest 30 sec between. Rest 60 sec after before going back to bench
Conditioning
C: Metcon (Weight)
Every 5:00 x 5 sets:
50 Ft. Front Rack KB Carry
10 Double KB Clean + Press (53s, 35s)
50 Ft. Front Rack KB Carry
15 T2B
L3: (45s, 25s)
L2: (35s, 20s)
L1: (25s, 12s)
Extra Credit
D: Metcon (No Measure)
Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead
Then,
– Half-kneeling Biphasic Pec Stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale