CrossFit Carolina Beach – CrossFit
– Strength: Build to a 1RM Sumo Deadlift against a band over the course of 8-10 sets. We will be using this number starting next Thursday for a speed-cycle.
– 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 squat cleans, likely a weight you’ll perform fast singles with.
Warm-up
A: Warm-up (No Measure)
BP Lower Complex with an empty BB:
3 Rounds of:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add lightweight.
Then,
Review Sumo Deadlift against a band. Between warm-up sets perform 10 Glute Bridges to activate the glutes.
Strength/Skill
B: Sumo Deadlift Against bands (1RM. Rest 2:00)
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
– Beginner: 5 x 5, no band. Rest 2:00
Metcon Prep
C: Metcon (No Measure)
2 Deadlifts + 2 Hang Power Cleans + 1 Squat. Warm-up to Metcon weight in 3-4 sets. Rest 60s.
Metcon
D: Southie (Time)
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
10:00 Cap
Beginner Option:
AMRAP 8:
8 Deadlifts (135, 95)
8 Goblet Squats (53, 35)
8 Squat Thrusts