CrossFit Carolina Beach – CrossFit
– Strength: Today we start a new cycle with the Banded Sumo Deadlift which was tested on Monday. Take 3-4 sets to build to your 75% and use that weight for ALL 8 sets of 3, every 60-90s. Reset on each rep, these are NOT done touch n go.
– Metcon: Today’s Metcon is meant to be done at near maximal effort. Thrusters should be light and capable of being done UB. Don’t try to overpace this one, just go for it!
Warm-up
A: Warm-up (No Measure)
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 opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then,
15 Seated (on Bench) Dynamic Jumps to warm-up the CNS
Strength/Skill
B: Sumo Deadlift Against bands (8 x 3 @75% of Monday, every 60-90s.)
Metcon Prep
C: Metcon (No Measure)
Thrusters + Burpee Box Jump: 3 x 5 + 2. Rest 60s.
Metcon
D: Under Pressure (Time)
For time:
21-15-9
Thrusters (95, 65)
Burpee Box Jumps (24, 20)
*8:00 Cap
L3: (75, 55)
L2: (65, 45) (20, 15)
L1: (55, 35) (Regular Burpees/no box)
Extra Credit
E: Banded Pull-Through (Wide Stance. 4 x 25. Rest 60s.)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
*Between each set complete a 10s Side Plank each side.