What a Cluster

CrossFit Carolina Beach – Competitors Training

– Strength: The purpose of today is to perform ”cluster sets” (intra-set rest) to incur more volume with heavier loading – think of this is a method to incur more volume with heavier loading without the risk of technical breakdown. The goal is to build to a challenging set over the course of 5-6 sets. Start at 50% of 1RM Front Squat – a good goal is to build to 85% of 1RM Front Squat on the final set – unless you’re using chains.

– Metcon: Today’s metcon is NOT FOR TIME which should allow you to focus on good form with movements. Your HS Walk should be UB and if you’re a ninja you can do this over obstacles. The weights for the power cleans ascend today on each round.

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Strength/Skill

A: Front Squat (Cluster Sets Build to a heavy 2.2.2 (15s). )

Rest 2-3 minutes.

B: Power Clean against Bands (Heavy double against single strand. Rest 90.)

https://www.youtube.com/watch?v=IZ-eufDPGiY

Conditioning

C: Metcon (Time)

For time:

30-20-10:

Goblet Squats (70, 53)

15-12-9

Power Cleans (185, 125) (205, 135) (225, 145)

*50 Ft. Handstand Walk After each round(2×25′)

*If you break your HS walk you must start over

Accessory Work

D: Metcon (No Measure)

800 meter continuous Sledpull Powerwalk @light.