CrossFit Carolina Beach – CrossFit
– Strength: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM.
– Metcon: Today’s Metcon will likely challenge you more than you think. DB Hang Squat Cleans are a movement we don’t see too often so be smart with scaling. Both AMRAPs are meant to be done at near maximal effort.
Warm-up
A: Warm-up (No Measure)
2 Sets with a barbell + band:
10 RDLs
10 X-Band Walks Each
15 Thoracic Rotations
Then,
3 Rounds of:
3 DB Hang Squat Clean
3 Burpees
6 Alt. Box Step-ups
12 Glute Bridges (squeeze glutes for a 1 ct. at top)
Rest + add light weight
Strength/Skill
B: Deadlift (5RM. Rest 2:00-3:00)
– Touch n Go Conventional
– Rx+:(Use a heavy band over the bar).
– Beginner: 5 x 5, adding if form permits.
Metcon Prep
C: Metcon (No Measure)
2-3 Sets of:
3 DB Hang Squat Cleans
3 Burpee Box Jumps w. stepdown
Rest 60s between sets.
Metcon
D: Metcon (AMRAP – Rounds and Reps)
6 minute amrap.
5 DB Hang Squat Cleans (50s, 35s)
5 Burpee Box Jumps (24, 20)
Rest 3 minutes, then repeat.
L3: (45s, 30s)
L2: (35s, 20s) (20, 15)
L1: (25s, 15s) (Burpees no box)
*Score = Total Reps/Rounds
D2: Metcon (AMRAP – Rounds and Reps)
6 minute amrap.
5 DB Hang Squat Cleans (50s, 35s)
5 Burpee Box Jumps (24, 20)
L3: (45s, 30s)
L2: (35s, 20s) (20, 15)
L1: (25s, 15s) (Burpees no box)
*Score = Total Reps/Rounds
Extra Credit
E: Banded Pull-Through (Accumulate Max Reps in 5:00)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
*Sumo Stance
*Between sets perform a 15s RKC Plank