CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Power Clean (EMOM 10x2rep TnG)
– Start at 50% and build in weight.
B: Regular Stance High Box Squat (Heavy 3)
https://www.youtube.com/watch?v=nBTZZufrlc8
*Use at 15-18″ Box
*Spotters on both sides of the bar*
Compare to 5/7
C: Regular Stance High Box Squat (1RM)
https://www.youtube.com/watch?v=nBTZZufrlc8
*Use at 15-18″ Box
*Spotters on both sides of the bar*
Metcon
D: Metcon (Time)
For Time
30 Calorie Bike
30 Front Squats (155, 105)
30 Lateral Burpees
Rest 10:00
E: Metcon (Time)
For Time
30 Calorie Bike
30 Power Cleans (155, 105)
30 Lateral Burpees
Accessory Work
F1: Glute-Ham Raises (4 x 10. Rest 60s.)
– light medball held against chest
F2: Straight Leg Raises (5×10 Rest 60 seconds)
https://www.youtube.com/watch?v=ob0cnlRtPO0
G: Metcon (No Measure)
5 Minutes Parasympathetic Breathing