CrossFit Carolina Beach – Competitors Training
– Strength: Today’s work is similar to that of last Tuesday with some small changes in volume. You should be able to complete all the listed work staying within your ability – no one should be near failure today. Make sure you choose the option that best aligns with your ability so you’re are able to perform the correct amount of volume today.
– Metcon: The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2+ rounds of this workout is your goal for today. Change your grip on your rows every 3rd set i.e. supinated grip, pronated grip, wide grip, medium grip ect.
Strength/Skill
A1: Rope Climb (5 x 1-2. Rest 45s.)
L-Sit
Legless,
or scale appropriately
A2: Weighted Dips (5 x 8-10. Rest 45s)
B: Kneeling Torso Row (4 x 8-10 ea. Rest 60s.)
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
25 Push Press (115, 75)
50 Barbell Rows (115, 75)
75 Hollow Rocks
100 Push-ups
Rest 2:00 minuts, then part 2
D: Metcon (No Measure)
AMRAP 12:
100 Ft. Sledpull Rows
100 Ft. OH KB Carry, Single Arm Right
100 Ft. OH KB Carry, Single Arm Left
50 Banded Triceps Pushdowns