CrossFit Carolina Beach – Competitors Training
The goal today is to build to a heavy of three front squats + one jerk. This will be done from a rack. Take your time and progressively build. Glute Bridges should be heavy but you should get a full isometric contraction at the top of each rep. If you’re feeling these in your hamstrings and not your glutes, decrease the loading.
– Metcon: Both pieces are meant to be done at near maximal effort, 95-100%. Your time for Metcon #2 should be about the same of Metcon #1. This was last tested on 12/10.
Strength/Skill
A: 3 Front Squat +1 Jerk (Build to a heavy 1 of complex. Rest 2:00 between )
B: Barbell Glute Bridge (4×6 across(20X1). Rest 90 seconds.)
https://www.youtube.com/watch?v=3Rsib0Ralo4
Metcon
C: 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
Do 40 then 30 @ 115/75
Rest 12 minutes,
Then 30 and 30 @ 135/95
D: Metcon (Time)
BB Part 2
For Time
30 Power Cleans
30 Thrusters
135/95
Accessory Work
E: Glute-Ham Raises (4×10. Rest 60 Seconds.)
Hold a medball against chest.
F: Standing Banded Ab Pulldowns (6×10 Rest 60 Seconds.)
https://www.youtube.com/watch?v=Z49E5yXc8lw&t=12s
Metcon (No Measure)
5 Minute P. Breathing.