CrossFit Carolina Beach – Competitors Training
– Strength: Our 1RM was last tested on 8/24 for reference. Take 5-6 sets and progressively build to a touch n go 3RM.
– Metcon: The goal with piece #1 is to sustain movement efficiency with HSPU and stay away from excessive fatigue. The fact that we are performing kipping instead of strict today should allow you to sustain 80% effort for all rounds. Piece #2 is simply an ”accessory metcon” for the upper-body/core and done at a consistent pace.
Strength/Skill
A: Push Press (Build to a 3RM. Rest 2:00)
– 5-6 sets to build to a 3RM.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Kipping HSPU
2 Legless Rope Climbs
200 Meter Ski Erg(or row)
Rest 2:00
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
50 Ft. Sledpull Rows
50 Ft. Sledpull Tricep Extensions
50 Ft. Overhead Yoke Carry
Rest 60s between rounds
https://www.youtube.com/watch?v=2l46AN3P3xc