CrossFit Carolina Beach – CrossFit
– Strength: The first part of today’s strength work is a complex of 2 deadlifts + 1 Power Clean + 1 squat clean. Use 85% of weight from strength completed on 2/25.
– Metcon: Today’s workout will aim at training your anaerobic/aerobic capacity. Rest to work ratio will be 2:1 allowing enough time to recover between intervals to sustain around 85% intensity throughout the workout. This pace should feel challenging. Choose between the following movements: row, bike, sled push, or sled pull.
Warm-up
A: Warm-up (No Measure)
3 Rounds of:
5 Russian Swings right/left
5 Goblet Squats
5 Single Leg RDLs each side
5 Rows each side
5 Hand Switches in RDL
10 Alt. Single Leg Glute Bridge (1 count on each rep)
Then,
Perform complex (2 Deadlift + 1 Power Clean + 1 Squat clean) with barbell x 2-3 sets adding light weight after each set. This should be 100% focused on a technique for strength work today.
Strength/Skill
B1: 3 Deadlift, 2 Power Clean, 1 Squat Clean (5 x 2 + 1 + 1 @85% of 2/25, every 90s.)
As a complex. Doesn’t have to be TnG, but don’t take hands off of bar.
Then,
8 Sumo Stance RDLs
B2: Sumo Stance RDLs w. bands pulling forward (4 x 8, every 90s)
https://www.youtube.com/watch?v=bvX9Mxw-fJc
*Use bands pulling forward if possible.
Metcon
C: Metcon (No Measure)
Row, Bike, Ski Erg, or sledpull or push
10 x 30s on/60s off.
Extra Credit
D1: Double Leg Band Curls (3 x 50. No rest.)
https://www.youtube.com/watch?v=n-tYSFWwlLI
D2: Banded Pull-Through (3 x 25. No rest.)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
*Use the same band for both