Game Day


CrossFit Carolina Beach – CrossFit

– Strength: Build to 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight on the box and have spotters in place.
– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to recover as this is a high-threshold workout.

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Warm-up

A: Warm-up (No Measure)

5 min – Dynamic Warm-up Consisting of:

3 way lunge stretch x 20s each pose

High Knees/Butt Kickers

Side Shuffle with Arm Swing

Air Squat then side lunge

Inch Worms then Bear Crawl

Then,

2 sets of glute work

10 Banded Good Mornings

10 Bird Dogs (5 each)

10 Glute Bridges

Strength/Skill

B: Wide Stance Box Squats (3RM. Rest 2:00)

– 15″ Box

– Beginner: 5 x 5, adding weight if form permits (or a higher height box).

Metcon

C: Game Day (Time)

For total time.

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)

30 Lateral Burpees

Rx+: (185, 125). 10 minutes rest between though.

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*20:00 Cap
*Score = splits for each section. 8 Minute Cap for each section.

Extra Credit

D: Single Leg Glute Bridge (4 x 10 each. Rest 30s.)

Glute bridge with one leg pointed up in the air.
– On Bench

– With miniband if possible

Categories: WOD

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