CrossFit Carolina Beach – CrossFit
– Strength: Build to a 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight, stick back on the box and have spotters in place. Use a wide stance.
– Metcon: Long barbell complex today. You have 8 reps of seven different movements all done unbroken. You can rest in the front or back rack but try to limit your time resting in the middle of a round. This is going to be about mental toughness above all else today.
Warm-up
A: Warm-up (No Measure)
Complex with an empty BB:
3 Rounds of:
5 Deadlifts
5 Power Cleans
5 Front Rack Reverse Lunges each Leg
5 Push Press
5 Back Squats
5 Goodmornings
5 Bent-over Rows
Rest 60s.
Then,
Review Wide Stance Box Squat. Between warm-up sets perform 10 Glute Bridges to activate the glutes.
Strength/Skill
B: Wide Stance Box Squats (3RM. Rest 2:00)
– Use a parallel Box – 15″
Metcon Prep
C: Warm-up (No Measure)
Barbell Complex Warm-up
https://www.youtube.com/watch?v=QfItIYqvsMA
Metcon
D: Metcon (Time)
Barbell Complex of:
4 Rounds:
8 Deadlifts (95, 65)
8 Power Cleans
8 Front Rack Reverse Lunges each leg
8 Push Press
8 Back Squats
8 Goodmornings
8 Bent-over Barbell Rows
Rest 2:00-3:00
L3: (75, 55)
L2: (65, 45)
L1: (55, 45)
*All done without regripping or removing hands from the barbell.
20:00 Time Cap