CrossFit Carolina Beach – Competitors Training

– Strength: Final week of our DE work with the Box Squat and Sumo Dead. All sets should be dialed in by now.

– Metcon: Today’s piece should be relatively easy, meaning you should be able to complete all sets without too much trouble. The seated dynamic box jumps are used as a neural charge tool to prime your CNS for 19.1 tomorrow.

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A: Box Squats (8 x 2 @60% + 25% of Band Tension, every 60s.)

Squat to a Box

B: Sumo Deadlift Against bands (8 x 1 @70%, every 30s.)


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

100 Ft. Yoke Carry

100 Ft. Sledpush

5 Seated Dynamic Box Jumps

Rest as needed (60-90s)

Accessory Work

D: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

Categories: WOD

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