CrossFit Carolina Beach – Competitors Training
– Strength: We’ll start a new wave for the Front Box Squat this week based off of your 1RM Front Squat. All sets should be fast/efficient. Use a slightly wider stance than normal as we want to hit the glutes, hips, hamstrings but not make this totally a posterior driven movement – there should still be plenty of contribution for the anterior chain. We are using a parallel box – the same height they used for the last cycle. This will be followed by speed pull sumo deadlifts and kneeling jumps + box jumps. The intent of this work is always speed/efficiency.
– Metcon: This is a benchmark workout that will challenge you globally and put your heart-rate near max. Effort should be high and sets should be big. We want you to challenge yourself to complete the wall balls UB. Deadlifts should be capable of being done in sets of at least 7 – touch n go. This workout was last tested on 1/24/19 so beating previous times by 60s is a reasonable goal.
Strength/Skill
A: Dumbell Pullovers (10 x 2 @50-60% of Front Squat, every 60s.)
https://www.youtube.com/watch?v=Y4C7IzWhsIo
Wider stance than normal.
B: Sumo Deadlift Against bands (10 x 1 @50% + band tension every 30s.)
C: Kneeling jump + box jump (w. a light weighted vest: 6 x 3, every 60s.)
https://www.youtube.com/watch?v=YdKpRwTguX8
Conditioning
D: Fool in the Rain (Time)
For time:
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 155)
Rx+:(275, 185) (30, 20# Medball)
L3: (185, 125)
L2: (14, 10) (155, 105)
L1: (10, 8) (135, 95)
10:00 Cap