CrossFit Carolina Beach – CrossFit
– Strength: Today you are going to build to a 5RM back squat. Well, how does that compare to your 1RM? Great question, a solid goal would be about 85% of your current 1RM but that is only a reference point so don’t beat yourself up if you do not hit that. Devise a plan that will put you on a path building to that weight over the course of 4-6 sets. Beginners will perform sets of 5 adding each set with a technical focus.
– Metcon: Part 1: Your weight for the sled push should be challenging but you should be able to keep it moving for the entire 40 yards. Part 2: your kettlebell swings should be heavy and unbroken and no slacking in the planks for part 3. I should be able to draw a straight line from your shoulders, through your hips and down to your ankles.
A: Warm-up (No Measure)
*Grab a band and moderate KB
2 Rounds of:
5 Dynamic Pigeon Pose each side
5 Cook Squat + OH reach
5 Walkouts > Down Dog
5 + 5 Russian swings/Goblet Squats
Then, grab a barbell and complete:
8 Front squats
8 Back squats
8 Good mornings
*rest 60s; add lightweight
5 Tempo back squats @31×1 (3 second eccentric + 1 second bottom + explode up + 1 second at top)
B: Back Squat (5RM. Rest 2:00)
– Use chains or bands if possible
– Beginner: Moderate set of 5 with perfect technique.
C: Metcon (No Measure)
5 Rounds of:
40 Yard Sled push (moderate weight).
4 Rounds of:
30 Air Squats
15 Russian Swings (70, 53)
3 Rounds of 30s on/30s off:
Elbow Plank w. plate on back
D: Single Leg Banded Hamstring Curls (AMRAP – Reps)
3 x 50 ea. Rest 30s.