CrossFit Carolina Beach – CrossFit
– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how much weight you’re going to add each set.
– Metcon: Benchmark workout. Hint: go lighter than you think as both dumbbell movements are NOT comparable to their barbell counterparts. You should be able to do at least 10 reps per set.
Warm-up
A: Warm-up (No Measure)
At a slow pace:
3 Rounds of:
6 DB Power Cleans
6 DB Front Squats
6 DB Push Press
30 Single Unders
Then,
2 Rounds of:
X-Band Walks x 10 right
X-Band Walks x 10 left
Banded Goodmorning x 10
Strength/Skill
B: Front Squat (At a slow pace: 5-4-3-2-1+. Rest 2:00)
– Build to a 1RM (1+ = 3-4 singles above 90%)
– Beginner: 5 x 5, adding weight if form permits
Metcon Prep
C: Metcon (No Measure)
DB Power Clean + DB Thrusters:
– 3 x 2 + 2 warming up for the Metcon. Rest 90s.
– this should be done at a FAST pace to prepare the lungs for the Metcon.
Metcon
D: Freshman V2 (AMRAP – Rounds and Reps)
AMRAP 7:
7 DB Power Cleans (50, 35)
7 DB Thrusters (50, 35)
L3: (40, 30)
L2: (30, 20)
L1: (25, 15)
Extra Credit
E: Single Leg DB RDL w/ Support (4 x 6 ea. Rest 30s.)
https://www.youtube.com/watch?v=PcokL9gHgOA
* w/ support
*Between sets complete 15 Standing Banded Ab Pulldowns