CrossFit Carolina Beach – CrossFit
MURPH SIGN-UPS ARE POSTED
Pick your heat time and sign up for potluck style bar-b-q
– 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.
– Metcon: This is a benchmark workout that will challenge you globally and put your heart-rate near max. Effort should be hard and sets should be big. Challenge yourself to complete the wall balls UB.
Warm-up
A: Warm-up (No Measure)
With a partner:
Run 400 Meters w. a medball passing it back and forth.
Then on your own,
2 Rounds of:
10 Wall balls
10 Medball cleans
10 X-Band Walks Each direction
10 Glute Bridge with a 2 count hold at top
10 Banded Pull-apart (same band from X-Band Walk – should be a hard 10 reps)
Then,
Proceed to reviewing Front Box Squats.
Strength/Skill
B: Front Box Squats (10 x 2 @50-60% of Front Squat, every 60s.)
– Wider than normal Squat Stance
– Parallel box (same used for back Box Squats)
Metcon Prep
C: Warm-up (No Measure)
Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s.
Metcon
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