CrossFit Carolina Beach – CrossFit
– Strength: The purpose of today is to perform ”cluster sets” (intra-set rest) to incur more volume with heavier loading. The goal is to build to a challenging set over the course of 5-6 sets. Technique should be on point though even as loading gets heavier.
– Metcon: The goal with this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the power cleans, likely a weight you’ll perform fast singles with. This workout is NOT for time so rest as you need to to maintain efficiency.
Warm-up
A: Warm-up (No Measure)
Box Programming Dynamic Warm-up
BP Dynamic Consists 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 the opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then,
2 Power Clean + 2 Front Squat – start with an empty barbell and add lightweight. Spend 5 minutes here and progress to bringing barbells to the rack to begin Front Squat Cluster Sets.
Strength/Skill
B: Front Squat Clusters (Build to a heavy 2.2.2 (15s). Rest 2:00-3:00)
https://www.youtube.com/watch?v=5K8M5MepyFg
Metcon Prep
C: Warm-up (No Measure)
Power Clean: Build to desired Metcon weight in 3 sets x 2-3 tough n go reps. Rest 60s.
Metcon
D: Metcon (No Measure)
AFAP, but not for time:
30-20-10:
Goblet Squats (70, 53)
15-12-9
Power Cleans (185, 125)
L3: (53, 35) (155, 105)
L2: (45, 30) (135,95)
L1: (35, 25) (185, 115 – Deadlifts)
Extra Credit
E1: Single Leg Glute Bridge (alternating: 4 x 10 ea. Rest 60s.)
Glute bridge with one leg pointed up in the air.
OR