CrossFit Carolina Beach – Competitors Training
– Strength: Much like Saturday the focus today is on Upper-body strength work.
Strength/Skill
A: Dead Stop Bench Press From Pins or Straps (1RM. Rest 2:00)
https://www.youtube.com/watch?v=jk4Lu4VOmXA
Place to have bar 3-4″ above chest.
B1: Nuetral Grip DB Floor Press (5 x 5, AHAP for ALL sets. Rest 45s.)
https://www.youtube.com/watch?v=rs05AtccEhg
B2: Kneeling Torso Row (5 x 8 ea. Rest 45s)
Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.
C: Bradford Press w/KB’s attached (3 x 50. Rest 60s. – back + front = 2 reps)
https://www.youtube.com/watch?v=s6AwvLjHYtM
D: KB March (Tabata. switch sides each round. AHAP)
https://www.youtube.com/watch?v=G9MNJJoIrWc