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.
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.)
C: Metcon (Time)
Goblet Squats (70, 53)
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
D: Metcon (No Measure)
800 meter continuous Sledpull Powerwalk @light.