CrossFit Carolina Beach – Competitors Training
A: Speed Bench Press (7 x 4 @50% + band tension or chains, every 45s.)
Watch this video for detail from the world’s strongest gym, Westside Barbell
– AFAP on each set – go lighter if needed. These should be explosive AF.
– Use your most comfortable grip
– If possible use a football bar.
B: 1-Arm KB Row w. a pause (5 x 20 ea. Rest 60s.)
– not a typo – 100 total reps
C: Metcon (AMRAP – Rounds and Reps)
21 Air Squats
15 Calories on Rower (12 Calories)
9 DB Hang Power Snatch (50, 35) (9 Reps each side)
*One athlete completes a full round at a time.
D: Metcon (No Measure)
Prone Lateral Raises – alternate reps between supinated – pronated – neutral.
2:00 Global Foam Roll each lat
2:00 Global Foam Roll Thoracic Spine
3:00 P. Breathing