CrossFit Carolina Beach – Competitors Training
– Strength: Today’s work is meant to challenge your upper-body in terms of capacity, but each aspect of today’s training should potentiate the next and not take away from each other. Compare your floor press with 10/19.
– Metcon: Both of these pieces are going to challenge your ability to sustain intervals. EMOM #1 is a grip tester – how well can you perform high-volume C2B paired with another grip intensive movement. Effort for both pieces should be around 80-85% today.
Strength/Skill
A: Floor Press (3RM)
B: Metcon (No Measure)
EMOM 12
Minute 1: Double KB OH Carry x 100 Ft.
Minute 2: 15/10 Ring or Bar Dips
Minute 3: 15 Barbell Rows (135, 95)
Conditioning
C: Metcon (No Measure)
EMOM 10
ODD MINUTES: 15 C2B Pull-ups
EVEN MINUTES: 15 Hang Power Cleans (135, 95)
Then Part 2
D: Metcon (No Measure)
EMOM 10
ODD MINUTES: 15 Calorie Ski Erg or row
EVEN MINUTES: 15 HR Push-ups
Accessory Work
E1: DB Pull-overs (4 x 10. Rest 60s.)
https://www.youtube.com/watch?v=Y4C7IzWhsIo
E2: Banded Hammer Curls (15 after each set of DB Pull-overs)
https://www.youtube.com/watch?v=-JWg5jFmOFM&feature=youtu.be