CrossFit Carolina Beach – CrossFit
– Strength: Today’s strength is barbell glute bridges to train your buns. For most of you, this is a relatively new movement but a great way to train your glutes. All 5 sets should be challenging and done with ONE weight. You’ll see this movement again in 2 weeks.
– Metcon: Today’s workout is meant to be done at 90% effort. Shoot for big sets, but try to stay with sets that will allow for consistency. The loading should be light for you; a weight you can perform 5-7 reps per set with relative ease.
Warm-up
A: Warm-up (No Measure)
5 Minutes of Dynamic Warm-up that consists of:
Jumping Jack shuffle High knees Butt Kicks 90-degree hip rotation Carioca Lateral Lunges
Then,
With an empty
Barbell Complete:
10 RDL
10 Front Squat
10 Push Press
10 Clusters
10 Barbell Glute Bridges
*Add weight to the barbell
8 BB Glute Bridges
*Add weight to barbell
6 BB Glute Bridges
Strength/Skill
B: Barbell Glute Bridge (5 x 5. Rest 90s.)
https://www.youtube.com/watch?v=3Rsib0Ralo4
– Take 3 sets to build to work weight
– Perform all 5 sets with one weight (the “work weight that was established after 3 ramp-up sets.)
– Hold the top of each rep for a 1 count
Metcon Prep
C: Warm-up (No Measure)
Power Clean + Thruster: 3 x 2 + 2, building above desired Metcon weight. Rest 60s.
Metcon
D: Barn Burner (Time)
For time:
40 Power Cleans (115, 75)
30 Thrusters (115, 75)
RX+: (135,95)
L3: (95, 65)
L2: (75, 55)
L1: (75, 55 25 Reps of each)
10:00 Time Cap