CrossFit Carolina Beach – Competitors Training
A: Box Squats (3/5 x 5 @65% of Monday’s 3RM or 50% of 1RM Back Sq)
Squat to a Box
If you’re able to use chains or bands, use them and perform all sets with 50% of 1RM Back Squat.
B: Sumo Deadlift (8 x 2 @55% + band tension, every 45s.)
Ultra wide stance
C: Kneeling jump + box jump (8 x 2 every minute)
https://www.youtube.com/watch?v=YdKpRwTguX8
D: Front Rack Split Squats (4 x 6 building.)
https://www.youtube.com/watch?v=MJb5cxxCSNY
Bands pulling forward. Rest minimally minute between sets
E: Dimel Deadlifts (3 x 30 @30% of Deadlift. Rest 60s.)
https://www.youtube.com/watch?v=LLgd1DgmD3k
Second Session of the day
A: Metcon (No Measure)
10 Rounds. Rest 2 minutes between:
100M all out sled push sprint