CrossFit Carolina Beach – Competitors Training
– Strength: Week 3 of bench press, but this week we’ll use the floor press instead of the BP. All sets should be challenging and do necessarily need to be fast.
– Metcon: The goal of today’s pieces is slower/consistent pacing – 75%. Breaking work before you have to is important today – all of your splits should be within 30-60s of each other.
We are ending with the same banded back complex that we did on 4/9 with the goal of performing this work more efficiently today – use the same band thickness.
A: Close Grip Floor Press (8 x 3 @75% of Last Friday. Rest 90s.)
B: Strict Pull Ups (5 x 3-3-3. Rest 2:00 Fatgripz pronated today.)
Chin over bar. Play around with mixed grip and supinated
C: Metcon (AMRAP – Rounds and Reps)
10 Burpee Pull-ups
15/10 Calorie Bike
Rest 2:00 . then part 2
D: Metcon (AMRAP – Rounds and Reps)
5/3 Bar Muscle-ups
10 Burpee Box Jumps (24, 20)
400 Meter Run
Metcon (No Measure)
Banded Upper Back Complex:
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest