Volume Accumulation

CrossFit Carolina Beach – Competitors Training

Week 2 of strict gymnastics work.
This work should be challenging but doable. If needed you can modify the volume to fit your ability as you should NOT be hitting failure with this work.

– Metcon:
This workout should be around 80% effort. For deficit HSPU, you can use a small deficit or a large deficit depending on your ability, or no deficit. These can be done kipping. Completing all 5 reps should be challenging in the sense you may have to break the set into two sets. Record all your splits.

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A1: Strict Pull Ups (3 x 4.4.4 (10s): Rest 90s.)

Chin over bar. Play around with mixed grip and supinated
Set #1: Wide Grip, Pronated

Set #2: Shd width Grip, Supinated Grip

Set #3: Close Grip Supinated Grip

If you can do 12 strict PU’s UB, then add a small amount of weight. No failing.

A2: Bar Dips (3 x 18/12. Rest 90s.)


B: Metcon (Time)

4 Rounds. each for time:
5 Deficit Handstand Push-ups

10 Hang Power Cleans (135, 95)

20 GHD Sit-ups

25/20 Calorie Bike

Rest 2:00

Score slowest split

Accessory Work

C: Band Pull Aparts (3×100)

D: Metcon (No Measure)

5 Minutes of P. Breathing

Categories: WOD

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