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.
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.1: 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..
2: Deficit Handstand Push-ups (6 x 5 . Rest 90s)
Conditioning
C: Metcon (Time)
2 RFT:
150 Double Unders
75 Calorie Row or 50 Calorie Ski
50 DB Push Press (50, 35)
30 C2B Pull Ups
25:00 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