DYNAMIC EFFORT LOWER

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Back Squat Submaximal Work (1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%…)

1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00.

*Rest 2:00 between sets at 85%.
– use chains if possible ~25% of your 1RM in chain weight

B: Power Clean Clusters (5 x 1.1.1 (10s) @80% of 1RM. Rest 90s.)

5 x 1.1.1 (10s) @80% of 1RM. Rest 90s.

– If possible use band resistance and perform these at 50% of 1RM.

C: Band Assisted Squat Jumps (6 x 5, every 60s.)

https://www.youtube.com/watch?v=BiPVAX0MMgo
– parallel Squat

Conditioning

D1: Sled Drag Power Walk (8 Rounds: 60 yards. Rest 60s.)

https://www.t-nation.com/videos/tip-the-sled-power-walk
– heavy

D2: Single Arm Farmer’s Carry (6 Rounds: 30 yards each. Rest 60s)

– heavy

D3: Banded Pull-Through (4 Rounds: X25 ultra wide stance. Rest 60s)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be

Accessory Work

E: Warm-up (No Measure)

5 Minutes of Static Stretching – focus on your breathing during this – big breaths in and out.

Categories: WOD

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