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.
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