CrossFit Carolina Beach – CrossFit
– Strength: Week 2 of our Submaximal effort Back Squat Work – the final sets should challenge you but there should be no breakdown in form.
– Metcon: This workout should be performed around 90% effort meaning near a “sprint” pace. Burpees over the bar will be done laterally. Empty your tank on the burpees.
Warm-up
A: Warm-up (No Measure)
*Grab a band and moderate KB
1 Round of:
10 Dynamic Pigeon Pose (5 per side)
5 Cook Squat + OH reach
5 Walk outs to Down Dog
5 + 5 Russian swings/Goblet Squats
Then, grab a barbell and complete:
2 Rounds:
8 Romanian Deadlift
8 Front squats
8 Goodmornings (wide stance)
5 Tempo back squats (3131)
Strength/Skill
B: Back Squat Submaximal Work (1 x 4, 1 x 4, 1 x 3, 1 x 3, 2 x 3. Rest 2-3:00)
1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00.
*Rest 2:00 between sets at 85%.
*Rest 3:00 between sets of 90%
C: Touch ‘n Go Deadlift (3 x 3, adding weight. Rest 60s.)
https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be
Metcon
D: Batwings (Time)
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 135)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap
Extra Credit
E1: Double Leg Band Curls (100 Reps)
https://www.youtube.com/watch?v=n-tYSFWwlLI