CrossFit Carolina Beach – Competitors Training
– Strength: Build to a max Close Grip Bench Press over the course of 7-8 sets then perform a drop set with 70% of 1RM. Shoot for 10+ reps on this set.
Then you’ll perform incline bench varying the load. These should be done between 6-10 reps per set.
– Metcon: 2014 Regional Workout should be an all-out sprint and well under the time cap. If needed alternate between legs and legless rope climbs as a scaling option.
A: Close Grip Bench Press (1RM + Drop Set(75%). Rest 2:00)
B: DB Incline Bench (50 Total Reps, heavy enough for sets of 6-10)
50 Total Reps varying the load. Start lighter and go up in weight each set. Rest as needed.
C: 2014 Regionals Event 5 (Time)
1 Legless Rope Climb
200 Ft. Sprint
Rest 5 Min, the accessory.
D: Metcon (No Measure)
5 Rounds of
50 Ft. Sledpull Rows
15 Snatch Grip BB Shrugs (1 count at top of each rep)
E: Metcon (No Measure)
5 Minutes of P. Breathing