Doc Holiday

CrossFit Carolina Beach – Competitors Training

– Strength: The goal today is to build to a Rack Pull Sumo Deadlift over the course 7-9 sets. Remember, 1+ means 3-4 singles building to a max. If you’re unable to use a rack you can elevate the plates off the floor by using plates, mats, or blocks. The bar should be set right below the knee. The purpose of the rack deadlift is less range of motion – works the top range of the pull with supramaximal loading (for most people at least.) Some may find they are weaker at this range of motion, but most will be able to pull more weight than normal.

Cleans should be done using slightly heavier band tension than last weeks snatches – single strand. These are meant to be done touch n go.

– Metcon: Today’s benchmark is meant to be done at 90%+ effort. This means loading should be challenging, but not at the level where you can only perform sets of 5 – we want challenging sets of 10 for the back squats and Russian swings. Russian swings can be done against a band if you don’t have access to 88s.

This workout purposefully ends with a concentric leg builder – 30 calorie bike. This workout should leave you on the floor in some serious pain after.

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A: Rack Deadlift (5-4-3-2-1+. Rest 2:00)
3-4 singles to a 1RM. Go Sumo if you like that.

Also, mid 3-4″below knee today.

B: 1 Power Clean +1 Squat Clean (6 sets every 90 seconds. Use a single strand band)



C: Tombstone (Time)

For time:

30 Back Squats (225, 155)

50 Russian KBS (70, 53)

30 Calorie Bike (24 Calories ladies)

Rx+:(275, 185) (88, 70)

L3: (185, 125) (53, 35)

L2: (155, 105) (45, 30)

L1: (135, 95) (35, 25)

*Alternate Option for Air Bike:

400m Run

40/34 Calorie Row

30/24 Calorie Ski Erg

8:00 Cap

Accessory Work

D: Metcon (No Measure)

2 Options:

– Light Sledpull x 800 meters

– Reverse Hypers: 4 x 15. Rest 60s.

Categories: WOD

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