CrossFit Carolina Beach – CrossFit
– Strength: Today is week 1 of Speed work with the Box Squat using Monday’s 3RM. All sets should be fast/perfect technique.
– Metcon: Like all ascending ladders these workouts get harder as they progress so starting with a ”sustainable pace” is in your best interest. Deadlifts should be capable of being done touch n go for almost the entire workout.
Warm-up
A: Warm-up (No Measure)
Foam roll adductors x 30 sec each
Then,
3 rounds of:
5 RDLs
5 Sumo Stance RDL’s
5 Front Squats
5 Rev Lunges each leg
5 Goodmornings
5 Bent Over Rows
Rest 60 seconds then add light-weight
Strength/Skill
B: Wide Stance Box Squats (8 x 3 @60% of last Monday 3RM, every 60s.)
– Same Box as Monday
Metcon Prep
C: Metcon (No Measure)
Touch n Go Deadlift/Box Jump Warm-up
3 Sets of 3 for each preparing for the Metcon. Rest 60s
Metcon
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
3 Deadlifts (225, 155)
3 Box Jumps w. step down (24, 20)
6 Deadlifts
6 Box Jumps
9 Deadlifts
9 Box Jumps
And so on adding 3 reps to each movement..
Rx+: (275,185)
L3: (185, 125)
L2: (155, 105) (20, 15)
L1: (135, 95) (20, 15 Step Ups)
Extra Credit
E: Banded Pull-Through (4 x 20. Rest 60s.)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be