CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Front Box Squats (Regular Stance: 6 x 4 @75% of Last Mon, every 60s)
Rx+: (Use 25% of Max in Band Tensions and 50% of Straight weight on bar)
B: Trap Bar Deadlift (Build 2 challenging set of 8 touch-n-go. Rest 2:00)
C: Metcon (Weight)
High Box Jumps w. vest on + light DBs in hands: Accumulate 30 Jumps, perform at set every 30 seconds.
Step down.
Conditioning
D: Crazy Train (AMRAP – Rounds)
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner:
AMRAP 5:
5 DB Light Thrusters
5 Squat Thrusts
*all 6 reps = 1 round
Accessory Work
E: Warm-up (No Measure)
2 Minutes of Foam Rolling Quads each
2 Minutes of Foam Rolling Lats
3 Minutes of P. Breathing