CrossFit Carolina Beach – CrossFit
– Strength: Build to a challenging set of Power Clean + Squat Clean over the course of 6-7 sets.
– Conditioning: This workout will challenge your lungs and grip – pick a load you can work without excessive rest and pace that is sustainable – hint: start slow and adjust as the workout progresses.
Warm-up
A: Warm-up (No Measure)
3:00 – 8:00
Dynamic Movement – Skips, lunges, butt kickers, jumping jack shuffle ect.
8:00 – 10:00
Glute Activation – X-Band Walks x 2:00 Max Reps
10:00 – 15:00
Movement Specific + CNS – w. empty barbell –
3 Muscle Cleans + 3 Front squat
Put the bar down and perform 3 Kneeling Jumps + Vertical Jump to activate the CNS between.
2 Power Clean + 2 squat.
Put the bar down and perform 3 Kneeling Jumps + Vertical Jump
Then on the coaches call – 1 Power Clean + 1 squat x 3 sets
Put the bar down and perform 3 Kneeling Jumps + Vertical Jump to activate the CNS between.
Strength/Skill
B: 1 Power Clean +1 Squat Clean (Build to a heavy set. Rest 2:00)
1 Set = 1 power clean + 1 squat – not done touch n go.
Alternate Strength – Back Squat: 5 x 5. Rest 90s.
Metcon prep: Review Rope Climb & Scaling
Metcon
C: 90s Hip Hop (Time)
For time:
10-8-6-4-2
Squat Cleans (155, 105)
5-4-3-2-1
Rope Climbs
Rx+: (185, 125) (Legless Rope Climbs)
L3: (135, 95)
L2: (115, 75) (Ground to Standing)
L1: (95, 65) (Ring Rows x 3)
Beginner – Sub 20-15-10-5 Goblet Squats for Cleans
11:00 Time Cap
Extra Credit
D: X-Band Walk (4 Minutes Max Reps)
https://www.youtube.com/watch?v=gQfpvOMIBGs
*Every 10 steps complete 10 Banded Good mornings