CrossFit Carolina Beach – Competitors Training
– Strength: Today we’ll perform some strength work for the glutes today – you’ll see this movement for the next TWO weeks.
– Metcon: Benchmark workout – 90% effort. Close to maximal but leave enough in the tank so you do not redline. Deadlifts should be done in 5-10 reps per set.
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up:
– Foam Roller
– Light KB
– Barbell
3:00 – 5:00
Oscillatory Foam Lateral Hip: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.
5:00 – 7:00
Active Straight Leg Raises x 45s each
7:00 – 9:00
Bird Dogs: 3 x 5 ea.
9:00 – 11:00
Single Leg Glute Bridge: 3 x 5 ea. No rest.
11:00 – 13:00
Tempo KB RDL: 3 x 3-5 @3111. Rest 20s.
13:00 – 15:00 “superset of”
Twitchy Lateral Skip: 4 x 6.
Kneeling Jump + Vertical Jump: 4 x 1.
15:00 – 20:00
Review Barbell Glute Bridge or Hip Thrusts
Strength/Skill
B: Rack Deadlift (Build to a 1RM in 10 sets. Rest 2:30)
https://www.youtube.com/watch?v=3CbJkmt6H6w
Sumo Stance just below knee
Conditioning
C: 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
Accessory Work
D: Warm-up (No Measure)
Banded Pull-throughs: 4 x 25. Rest 60s.
– ultra wide sumo stance
Then,
– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale