CrossFit Carolina Beach – Competitors Training
– Metcon: Effort today should be around 75%-80%. DB weight – these need to be light. What we are looking for today is a plan that allows people to break DB work into sets that can be sustained until all work is complete – keep in mind DB variations, in particular, Olympic Lift variations are incredibly challenging for most folks and require more control and accuracy. This will get peoples heart-rates up too high causing them to rest for longer than expected if they aren’t careful. How we mitigate this is by keeping sets small 3-5 reps per set. Ring Muscle-ups should be capable of being done 5-5.
A: Metcon (Time)
For time with a partner:
DB Hang Squat Cleans (50, 35)
Calories Ski Erg (or x2 Rowing Calories)
*One person works. Split evenly.
10 Minutes of “Recovery” Work
– Choose between bike, job, row, or light sledpull and perform for 10 minutes at a “conversational” pace.