Batwings

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.

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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

Categories: WOD

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