CrossFit Carolina Beach – CrossFit
Bring a freind or a neighbor!!
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up:
– Foam Roller
– Medium Band
3:00 – 6:00
Oscillatory foam roll adductors x 2-3 spots 1-2 inches + 20-30s each spot
6:00 – 8:00
Rock back Adductor Stretch: 45 seconds per side + hold end range x 15s.
8:00 – 10:00
Bird Dogs: 3 x 5 ea.
10:00 – 12:00
2 Rounds of:
X-Band Walks + Goodmornings x 10 right + 10 GM + 10 Left + 10 GM
12:00 – 15:00
3 Rounds of:
Twitchy Skip + Vertical Jump x 5 + 1. Rest 30s.
Strength/Skill
B: Wide Stance Box Squats (8 x 3 @65% of Back Squat, every 60s.)
– 13-15″ Box – parallel squat
– Rx+: (use 25% of Max in chain weight w. 55% straight weight)
– If no recent max use a light to moderate load.
C: Hybrid Stance RDLs (1/3 x 10. Rest 60s.)
https://www.youtube.com/watch?v=ArPDBCp6ekI
– 1 ramp-up set + 3 challenging sets.
– hybrid stance = wider than conventional but closer than sumo.
Conditioning
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
21 KBS (70, 53)
15 Goblet Squats (70, 53)
9 Lateral Burpees Over the Kettlebell
L3: (53, 35)
L2: (45, 30) (Regular Burpees)
L1: (35, 25) (Regular Burpees)
Accessory Work
E: Warm-up (No Measure)
2:00 of Global Foam Rolling Quads (60s each)
3:00 of Parasympathetic Breathing