CrossFit Carolina Beach – Competitors Training
– Strength: Week 1 of strength work for the upper-body. All work sets should be challenging.
– Metcon: Today’s workout the goal is slower intervals roughly 80% and using the 60s rest interval simply to adjust your pace and be ready to go for the next round.
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up:
– Foam Roller
– 2 light bands
– Barbell
3:00 – 5:00
Three-Way Thoracic Spine Foam Roll: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.
5:00 – 7:00
Hinged Back Biphasic Lat Stretch x 45s each side
7:00 – 9:00
Side lying thoracic spine rotations: 3 x 5 ea.
9:00 – 11:00
Rusin Triset: 2-3 x 10 ea.
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
11:00 – 13:00
Banded Push-ups: 3 x 5. Rest 20s.
13:00 – 15:00 “superset of”
Skip Jacks: 3 x 5.
Plyo push-ups: 3 x 3.
15:00 – 20:00
Push Press Review + Warm-up
Strength/Skill
B: Push Press (1RM in 10 sets. Rest 2:00)
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits
C: Rolling Triceps Extensions (2/4 x 15. Rest 60s.)
https://www.youtube.com/watch?v=LA6Flw2b70k
Conditioning
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 of KB Complex:
20 KBS (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side
Rest as needed between rounds
Then when recovered:
400 Meters of Sledpull Rows
Accessory Work
E: Warm-up (No Measure)
– Foam roll pecs x 60s each
– Half-kneeling Biphasic Pec stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale