CrossFit Carolina Beach – Competitors Training
– Strength: Today we’ll perform a protocol that is going to BLOW up your biceps – make sure no one lets this one fool them. The purpose of this work is hypertrophy with multi and single joint movement and multiple strength modalities – submaximal, hypertrophy and strength endurance. Make sure you rest FULLY between rounds – 3 minutes.
– Metcon: Today’s work looks ”easy” but it should actually be quite challenging and considering the week we are coming off today is a good chance to recover and take it easy.
Strength/Skill
A: Metcon (Weight)
“6-12-25 Protocol”
3 Rounds of:
6 Close Grip Chin-ups
12 DB Hammer Curls
25 Banded Facepull-aparts
No rest between movements, but Rest 3:00 after all three exercises.
– Use fatgripz for Chin-ups and Hammer Curls if possible
Conditioning
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
1 Lap Overhead KB Carry (right)
1 Lap Overhead KB Carry (left)
15 DB Rollback Triceps Extensions (moderate-heavy)
15 Banded Triceps Pushdowns (heavy band)
*Rest as needed
*Done for QUALITY NOT SCORE
Accessory Work
C: Metcon (No Measure)
5 Minutes of Zone 1 work i.e. bike, row, job, ski erg
Then,
3 Way Banded Shoulder + Lat Stretch x 30s each position.