CrossFit Carolina Beach – Competitors Training
– Strength: Today we’ll perform strict gymnastics work. All sets should be challenging for all prescribed rep-ranges so use the available options or feel free to go outside of these options based on your ability.
– Metcon: Today we are looking for a consistent, 80% effort for the entire 17 minutes. After this is complete you’ll proceed into the ”extra credit” work resting as little as possible.
Strength/Skill
A1: Strict Handstand Push-Ups (5×6-8. Rest 45 Seconds)
Add a vest if able to go UB. Go deficit if still able to go UB.
If not UB for 6-8, do stirct, then kip with 3 sec. eccentric for remaining reps each set.
A2: Legless Rope Climbs (5×1-2. Rest 45 seconds.)
Wear a vest if able.
Conditioning
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 17
300 Meter Row
20 KB Snatches (53, 35) (10 each side)
10 T2B
5/3 Bar Muscle-ups
Accessory Work
C: Metcon (No Measure)
4 Rounds of:
15 DB Rollback Tricep Extensions
30 Banded Pull-aparts, underhand grip
Rest as needed.