CrossFit Carolina Beach – Competitors Training
– Strength: Build to a 6RM with the SSB.
Overall the goal today with this work is strength-endurance work; building to 80% of your 1RM is a good goal for today. This should take 5-6 sets to complete.
– Metcon: Benchmark workout that was last done on 7/19. Many of you will complete the lunges UB. If that’s the case you can opt for 4 Rounds of Sledpull Backpedal. Compare to your last time and try to beat it by 90s.
A: Safety Bar Back Squat (6RM.)
B: Sumo Stance RDLs w. bands pulling forward (Work up to a challenging set of 8. Rest 90s.)
C: Abs of Steel (Time)
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
L3: (95, 65)
L2: (Knee Lifts) (75, 55)
L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)
D: Reverse Sled Drag (6 x 40 yards. Rest 60s. Bear hug medball.)
Wear a belt and drag it backwards