CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Wide Stance Box Squats (8 x 3 @60% of Monday, every 60s.)
Rx+: (use 25% of Max in chain weight w. 50% straight weight)
B: Deadlift (Speed: 6 x 2 @50% + band tension, every 45s.)
– reset on each rep
Conditioning
C: Metcon (No Measure)
EMOM 16:
Minute 1: 5 High Box Jumps (30, 24)
Minute 2: 10 Straight Leg Raises
Minute 3: 20 Front Reverse Lunges (95, 65) (10 ea.)
Minute 4: 30 Barbell Rows (95, 65)
Accessory Work
D: Warm-up (No Measure)
2:00 of Global Foam Rolling Lateral Quads
2:00 of Global Foam Rolling Hamstrings
2:00 of Parasympathetic Breathing