CrossFit Carolina Beach – Competitors Training
No beach workout due to weather!
Metcon: Have fun today and worry less about your strategy and more about simply moving and getting a good sweat. Nothing today should stop you in your tracks though, and you should be able to move consistently splitting work with your partner as you see fit.
Warm-up
A: Warm-up (No Measure)
300 Meter Jog,
Then,
2 Rounds of:
5 Sumo Deadlifts
5 Sumo Deadlift high pull
5 hang muscle snatch
5 Tempo OHS (3131)
10 Scapular pull-ups – wide grip
*Bar down; switch partners.
*Add weight for a second round
*Give athletes a few minutes to warm up and strategize. If you have the time it wouldn’t hurt to run a quick one round rehearsal with 5 reps of each movement for each partner.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 w. a partner:
60 Calorie Bike
50 Wall Balls (30, 20)
40 T2B
30 SDHP (95, 65)
20 Overhead Squats
10 Burpee Box Jump Overs (24, 20)
*One person works at a time. Split as desired
Extra Credit
C: Warm-up (No Measure)
10 Minutes of Zone 1 Cyclical Work – run, row, bike, ski erg at an easy pace.