CrossFit Carolina Beach – Competitors Training
– Strength: Week 1 of Speed work with the Push Jerk – if you’re able to use bands use 50% of 1RM from 3/29 for all sets.
– Metcon: Today’s Metcon is a piece to sustain local endurance with your heart-rate elevated around 140-150. You should strive to complete all sets UB and a slightly uncomfortable pace on the bike – 400+ watts for guys/250+ watts for ladies.
Strength/Skill
A: Push Jerk (6 x 3 @75% of 3/29, every 90s.)
– reset on each rep.
B: Reverse Hyper Chest Supported Rows (40-30-20-10. Rest as little as possible.)
https://www.youtube.com/watch?v=WCK7O8HHs_I
– use one weight for all sets.
Conditioning
C: Metcon (No Measure)
MOM 25:
Minute 1: 10/8 Strict Pull-ups
(alternate between pronated and supinated grips)
Minute 2: 10 Bar Dips
Minute 3: 10 Single Arm DB Push Press (70, 50) (10 each arm)
Minute 4: Front Rack Carry x 1 lap. (53’s, 35’s)
Minute 5: 12/10 Calorie Bike
Accessory Work
D: Metcon (No Measure)
50 Pushdowns
50 Supinated Grip Pushdowns
50 Banded OH Triceps
*Goal to do all 150 reps with minimal rest