CrossFit Carolina Beach – CrossFit
– Strength: This is week 2 of our power work. All sets should be fast/explosive but executed with perfect technique. If you were here last week add 5% to your box squats. We’ll then culminate this work with seated dynamic box jumps. Use a challenging height, but something well within your range.
– Metcon: This is a brutal 5-minute AMRAP for the lower-body. Use a load that is challenging, but will allow you to keep moving for the entire 5 minutes.
Warm-up
A: Warm-up (No Measure)
Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Then,
Grab Barbells and complete:
3 Power Clean + 2 Front Rack Reverse Lunges (total) + 2 Front Squats
*Add light weight to bar
1 Power Clean + 2 Front Rack Reverse Lunges (total) + 3 Front Squats
Then,
Transfer Bars to Rack and complete:
3 Wide Stance Box Squats – this will then progress to building to work weight.
*Between sets have boxes for Seated Dynamic Box Jumps set-up. Complete 1-2 reps between sets. This will also help prepare the CNS.
Strength/Skill
B: Wide Stance Box Squats (3/8 x 3 @55-65% of Back Squat 1RM, every 60s.)
– 15″ Parallel Box
C: Seated Dynamic Box Jumps (1/5 x 3, every 60s.)
https://www.youtube.com/watch?v=EPEb6nMEaGg
Make sure weight is good to go for the Metcon.
Metcon
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