CrossFit Carolina Beach – Competitors Training
– Strength: Week 2 and final week of these upper variations – all sets should be challenging.
– Metcon: Going light on this workout is incredibly IMPORTANT – you could easily use up the allotted rest you have if you’re not smart. Choose a load that you can complete AT LEAST half of the work UB.
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up:
– Foam Roller
– 2 light bands
– light medball
3:00 – 5:00
Oscillatory Foam roll pecs: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.
5:00 – 7:00
Half-kneeling Biphasic Pec stretch x 60s each.
7:00 – 9:00
Thoracic 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. No rest.
Medball Chest Press: 3 x 3. Rest 30s.
15:00 – 20:00
Review all of today’s metcon movements
– Hang Power Clean
– Front Squat
– Push Press
Strength/Skill
B: Close Grip Floor Press (w. chains: 3/5 x 5 @70% straight weight. Rest 90s.)
https://www.youtube.com/watch?v=Agt9Nqb530k
– These are NOT speed sets – TUT sets.
C1: Half Kneeling Landmine Press (2/4 x 8 ea. No rest.)
– 2 warm-up sets + 4 challenging work sets.
C2: Pull-ups (Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.)
– Rx+:(Band Resisted Pull-ups)
– 2 warm-up sets + 4 challenging work sets.
C: Warm-up (No Measure)
Warm-up for Metcon x 3 rounds of:
– 5 Hang Power Cleans
– 5 Front Squat
– 5 Push Press
Conditioning
D: Metcon (Time)
Every 5:00 x 5 sets:
20 Hang Power Cleans (95, 65)
20 Front Squats (95, 65)
20 Push Presses (95, 65)
Score = slowest split
Accessory Work
E: Warm-up (No Measure)
Rusin Triset x 2-3 rounds. No rest.
Then,
Oscillatory foam roll lats x 60s each.