CrossFit Carolina Beach – CrossFit
– Strength: Today we are building to a 1RM Back Squat. Be smart and have a plan in place on how you’re going to beat your previous 1RM by 5#s.
– Metcon: This metcon is not for time but should be completed as fast as possible. Form should be the primary focus of all movements.
Warm-up
A: Warm-up (No Measure)
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then grab barbells and complete,
10 RDLs
8 Front Rack Reverse Lunges each
6 Back Squat with 1 count pause at bottom of each rep.
Strength/Skill
B: Back Squat (5-4-3-2-1+. Rest 2:00)
– Rx: Build to a 1RM
– L3: Build to a “heavy 1”
– L2: Sets of 3-5 adding weight form permits
– L1: Goblet Box Squat: 5 x 6. Rest 90s.
Metcon
C: Metcon (Time)
AFAP, but not for time:
60 Romanian Deadlifts (135, 95)
50 Front Rack Reverse Lunges (135, 95) (total)
40 weighted straight leg sit-ups
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65) (Reps of 50-40-30) (90s of total Elbow Plank)
L1: (75, 55) (Reps of 40-30-20) (60s of total Elbow Plank)
Extra Credit
D: Metcon (No Measure)
800 Meter Sledpull Powerwalk with lightweight without stopping