CrossFit Carolina Beach – Competitors Training
– Metcon: This will be performed in teams of 3. You should be working around 100% effort as rest will allow for some recovery, but remember that 100% with this type of work is very different than 100% with thrusters/burpees. Teams will split up work as needed.
Team members can alternate between pushing and pulling the sled for varied stimulus. Recovery should be at a light pace. Complete each movement for max distance. If unable to use a DBall or sandbag opt for a Zercher Carry and a Front Rack Carry with the same barbell (alternate between the two.) This can also be done with a Yoke if you have access.
Conditioning
A: Metcon (Distance)
In teams of 3:
Each for Max Distance:
10 Minutes of Farmer Carry (AHAP)
10 Minutes of Sled Push x (MODERATE)
10 Minutes of Barbell Back Rack Carry (155, 105)
10 Minutes of DBall Carry against stomach x Max Distance OR Heavy Sandbag (150, 100)
10 Minutes of Easy Recovery i.e. bike, row, jog at a conversational pace.
Accessory Work
B: Metcon (No Measure)
5 Minutes of Parasympathetic Breathing