CrossFit Carolina Beach – Competitors Training
– Strength: Today the goal is to build to a 1RM beating your previous max on 10/15 by 5-10#s. Be smart and remember no more than 3-4 singles over 90%.
Then try to beat your previous weight used on the glute bridges from two weeks ago.
– Metcon: This metcon was last tested on 11/8 – high effort around 85-90%. Your goal is to beat your total amount of wall balls from your last attempt by 10 reps. Deadlifts are intended to be heavy (3-5 reps touch n go per set) for this workout and there are two options for loading. We’ll end with the same sledpull we performed last week. Try to beat your time from last week.
Strength/Skill
A: Deadlift against a band (5-4-3-2-1-1-1-1. Rest 2:00-3:00.)
https://www.youtube.com/watch?v=F6xPIZC6lhM
– 1+ = 3-4 singles above 90% to a 1RM, NOT AMRAP reps
B: Barbell Glute Bridge (4 x 6. Rest 90s.)
https://www.youtube.com/watch?v=3Rsib0Ralo4
– Use one challenging weight for all sets
– Try to exceed weight used on 3/11.
Metcon
C: Timebomb (AMRAP – Reps)
In 12:00
50 Wallballs (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wallballs
Rx+: (315, 205)
L3: (225, 155)
L2: (14, 10) (165, 115)
L1: (10, 8) (135, 95)
*Score = total wallballs completed
Accessory Work
C: Metcon (Time)
800 Meter Light Sledpull Powerwalk carrying KBs (35s/25s)
*Goal to complete this AFAP. Try to beat last weeks time