CrossFit Carolina Beach – Competitors Training
– Strength: The goal for today is to build to a 5-Rep max over the course of 4-6 sets – 85% of your current 1RM is a good goal.
Overall, a 5RM is a good example of using the submaximal effort method where the goal is volume, time under tension, and reinforce good movement patterns with minimal breakdown. This was last tested on 2/11 so hitting a 5-10# PR should be reasonable today.
The clean pulls should be heavy, but you should be able to focus on extension.
– Metcon: This piece is meant to be done at 90% for all sets – you’ll need the entire 3 minutes of rest, but if you feel like you need more take it. If you were a heart-rate monitor you should come back to down to 120s before starting your next set.
Strength/Skill
A: Back Squat (5RM. Rest 2:00)
B: Clean Pull (5 x 5 @100% of Clean. Rest 90s.)
– use straps
Conditioning
C: Metcon (No Measure)
10 Rounds of:
7 Deadlifts (275, 185)
100 Meter Sled push Sprint
Rest 3:00
GPP
D: Metcon (No Measure)
Single Arm Farmer Carry
6 minutes Max 100 ft. Trips
These should be challenging trips.