CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Speed Bench Press (7 x 4 @55% + band tension or chains, every 45s.)
Watch this video for detail from the world’s strongest gym, Westside Barbell
https://www.youtube.com/watch?v=qtWQ8xBeMQY
– AFAP on each set – go lighter if needed. These should be explosive AF.
– Use your most comfortable grip
– If possible use a football bar.
B: 1-Arm KB Row w. a pause (5 x 20 ea. Rest 60s.)
https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be
– not a typo – 100 total reps
– Elbow OUT, pronated grip – as opposed to last weeks neutral grip
Conditioning
C: Metcon (Time)
3 RFT:
1k Row
25/20 HSPU (any style)
25 T2B
Accessory Work
D: DB Bench Press (100 Reps – light/fast)
Then,
2:00 Global Foam Roll Lats
2:00 Global Foam Roll Pecs
3:00 P. Breathing