Nov 15th

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 2RM Push Press over the course of 9 sets progressively adding weight.
– Metcon: This workout calls for a slower pace – 70-75%. Set a goal for your splits and try to sustain.

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Warm-up

A: Warm-up (No Measure)

1) Box Programming Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect.

2) Oscillatory Foam roll pecs: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.

3) 3 Rounds of:

5 Barbell Rows

5 Barbell Push Press

10 Banded Pull-aparts – supinated grip

10 banded pushdowns – neutral grip

Strength/Skill

B: Push Press (2RM in 9 sets. Rest 2:00)

– Goal: Build to 90-95%

– Reset reps – not touch n go

– Sets should look like 3-3-2-2-2-2..

Conditioning

C: Metcon (Time)

2 RFT:

150 Double Unders

75 Calorie Row or 50 Calorie Bike

50 DB Push Press (50, 35)

L3: (100 Double Unders) (45, 30)

L2: (75 Double Under Attempts) (35, 25)

L1: (100 Single Unders) (30 DB Push Press per round @30, 20)

20:00 Time Cap

Accessory Work

D: Warm-up (No Measure)

– Global Foam Roll Lats x 60s each

– Half-Kneeling Biphasic Pec Strech x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Categories: WOD

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