CrossFit Carolina Beach – Competitors Training
– Strength: Week 1 of new DE cycle (this will be a 2-week cycle, like our last 2-week cycle.) The goal today is explosion – all work should be explosive.
– Metcon: This piece is intended to challenge you from head to toe – in particular you may be surprised by the demand on the anterior core. This should be HEAVY – if you think 88/70 is not heavy for you, go heavier. There is no ”extra” conditioning today, but if possible perform BOTH reverse hypers and a sledpull for ”extra credit.”
Strength/Skill
A: Back Squat (6 x 4 @75%, every 90s)
B: Sumo Deadlift Against bands (12 x 1 @50%, every 30s.)
C: Kneeling jump + box jump (6 x 3, every 60s.)
https://www.youtube.com/watch?v=YdKpRwTguX8
Conditioning
D: Metcon (Time)
21-18-15-12-9-6-3
KBS (88, 70)
Goblet Squat (88, 70)