CrossFit Carolina Beach – CrossFit
– Strength: Today we are completing 6 x 3 power cleans followed by some single-leg work which we’ll review. All of this work should be challenging. Your clean technique should be consistent across all sets.
– Metcon: Today should be performed at 100% intensity meaning an all-out sprint for 20 seconds. You will get plenty of rest between each interval so make sure you go as hard as possible during those 20-second sets. These sprint workout intervals are important in developing your anaerobic system.
Warm-up
A: Warm-up (No Measure)
3 Rounds of:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
Then,
Grab barbells and complete:
3 Power Cleans on Coaches Call x 3 sets.
Strength/Skill
B: Power Clean (6 x 3 @75%, every 90s)
– Use Monday’s 1RM.
C: Bulgarian Split Squat (4 x 5 ea. Rest 90s.)
Split squats holding dumbbells in each hand. Keep torso as upright as possible. Only push weight if form is perfect.
Metcon
D: Metcon (Distance)
8 Rounds of:
1 lap of Sled push All Out Sprint.
Rest 90s
Alternate Options
8 Rounds of:
20s Max Effort Air Bike
Rest 90s
Extra Credit
E: Single Arm Farmer’s Carry (Max 100 Ft. Trips in 5 Minutes.)
Alternate sides. Go as AHAP.