CrossFit Carolina Beach – Competitors Training
– Metcon: The dynamics between these two workouts today involves two strategies, both with higher-outputs throughout.
”Cindy” the goal is to stay consistent with gymnastics and perform all rounds UB with 85% effort throughout and ”Annie x2” the goal is to complete as fast as possible with as little rest and as little transition time as possible, 90-95% effort.
”Cindy” you should be able to push hard and on Annie and complete this work in less than 7 minutes. Keep in mind that you can split Annie however you choose with your partner, but each of you will complete a FULL ROUND of Cindy at a time.
End with ”recovery” work of your choice at 120-130 BPM.
A: Metcon (AMRAP – Rounds and Reps)
With a partner:
15 Air Squats
*One athlete completes a full round at a time
Then right into part two.
B: Metcon (Time)
*One person works. Split as desired.
C: Metcon (No Measure)
20 Minutes of Bike, Jog, light sledpull, or row recovery