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CrossFit Carolina Beach – Competitors Training

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Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– Abmat

– Barbell

– Medball

– Pull-up band scaling if needed

3:00 – 10:00

Abmat Pizza Game

*Every drop complete 3 Burpees

10:00 – 20:00

Review + Warm-up

Deadlifts (sets 3 building in weight)

Rope Climb Review

Wall Balls (sets of 5)

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

0:00 – 20:00 AMRAP with a partner:

10 Deadlifts (225, 155)

2 Legless Rope Climbs

10 Wall Balls (30, 20)

*One athlete completes a full round at a time

20:00 – Finish (done individually):

1 Mile Light Sledpull Powerwalk

Accessory Work

C: Rusin Triset (3 rounds/no rest.)

1a) Banded over and back x 10

1b) Banded Facepull-apart x 10

1c) Banded Pull-apart