CrossFit Carolina Beach – Competitors Training
– Strength: Today you will be performing the DB floor press with a neutral grip. You will take two sets to find a weight that is challenging for 6 reps. Then you will complete 5 sets of 6 reps resting :60 seconds between sets. Vertical forearms at the bottom and explode off the floor.
– Metcon: Your metcon today is going to test your ability to remain consistant with your output as well as some local upper body endurance. Your pace for a piece like this should be uncomfortable but sustainable at around 80% effort. Try to keep your splits within :15-:20 seconds of each other.
A: Warm-up (No Measure)
With a light KB, perform the following x 10 reps each.
1-Arm Russian KB Swing – R
1-Arm Russian KB Swing – L
KB Push Press – R
KB Push Press – L
Single Arm KB Row – R
Single Arm KB Row – L
Take 5-6 minutes to review Kettlebell Snatch
B: DB Floor Press (Neutral Grip. 2/5 x 6. Rest 60s.)
– take 2 warm-up sets to build in weight, then 5 “work sets” of 6 with the same challenging weight.
C: Strict Muscle Ups (- Adv: 20 Reps – Int: 15 Reps – Beg: 10 Reps)
D: Metcon (Time)
Every 4:00 x 5 Sets:
20 KB Snatch (53, 35) (10 ea)
100 Meter Run
20 KBS (53, 35)
100 Meter Run
20 Ring Rows
Score is slowest round
L3: (45, 30)
L2: (35, 25) (10 Ring Rows per round)
L1: (30, 20) (8 Ring Rows per round)