CrossFit Carolina Beach – Competitors Training
– Strength: The goal today is to hit a small PR on your close bench as well as performing all of your special exercise work for the upper-body. We’ll end with an overhead carry with aff sled attached to our belt. There is no metcon today because we’ve incurred many high-threshold pieces this week and today is a good day to change it up and dial back the intensity. Still, this should be a challenging session but not take longer than an hour to complete.
Strength/Skill
A: Bench Press (3RM. Rest 2:00 – Grip just inside of shoulders1)
B1: Close Stance Paused Speed Back Squat (4 x 8-10. No rest. – neutral grip)
Squat stance is just inside of your normal stance.
B2: Barbell Curls (4 x 8-10. Rest 60s.)
C: Bradford Press w/KB’s attached (3 x 30 (back + front = 1 rep). Rest 90s.)
https://www.youtube.com/watch?v=s6AwvLjHYtM
Conditioning
D: Metcon (Time)
Sledpull with Overhead KBS x 400 meters.
Rest as needed.
– use two KBS overhead – 53s for guys/35s for ladies.
Accessory Work
E: Metcon (No Measure)
Banded Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest