CrossFit Carolina Beach – Competitors Training
– Strength: Week 2 of Floor Press work. All sets should be challenging.
– Metcon: Today you need to use a strategy that will not stop the flow of work, around 70-75% effort. This workout is meant to be slower and force to evaluate your pacing/strategy.
Strength/Skill
A: Floor Press (6 x 3 @80%, every 60s. – @21×1)
– 1ST THREE SETS Close Grip
– LAST THREE SETS Medium Grip
B: Kneeling Torso Row (4 x 8 ea. Rest 60s.)
Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.
Metcon
C: Metcon (Time)
For Time
“Buy in”
300 Double Unders
Then,
50 Strict HSPU
50 Wallballs (30, 20)
50 Burpees
50 Wallballs
50 Box Jump Overs (24, 20)
50 GHD Sit-ups
50 C2B Pull-ups
Then,
“Cash-out”
300 Double Unders
Accessory Work
D: Metcon (No Measure)
Accumulate 100 reps of each movement
-banded pull down
-banded face pull
-banded pull apart