CrossFit Carolina Beach – CrossFit
– Strength: This front squat has an isometric hold/pause at the bottom where the muscle will remain contracted for 2 seconds. Keep this in mind as you’re working up. This weight will be less than your 1RM FS squat weight; probably between 80% of your 1RM. 2 min rest between sets.
– Metcon: This workout should elevate your heart rate and will also test grip and skill. Break up sets early as needed with short rests. Note: cleans will be increasing in weight. If you plan on doing C2B you should comfortably have a set of at least 5
Warm-up
A: Warm-up (No Measure)
50 Ft. of:
Walking Lunge with Twist
Knee Grab
Walking Quad Stretch
Inch Worms
Then,
2 Rounds of “mini-band glute activation”
8 clams/side and
8 monster walks L/R and F/B ;
8 banded (mini band) goblet squats with
20 second hold in bottom on the final rep focusing on upright chest and weight in heels
Then,
2 min: Kipping progression (scap squeezes on rig advancing to kip swings and pull ups; c2b)
Strength/Skill
B: Front Squat (1RM. Rest 2:00)
– Pause for a 2 ONE Thousand at the bottom.
– Build to a 1RM over the course 8-10 sets.
Metcon Prep
C: Metcon (No Measure)
1a) Power Cleans: 3 x 1-2. Rest 45s.
1b) Pull-ups: 3 x 4-6. Rest 45s.
Metcon
D: Metcon (Time)
For time:
15 Power Cleans (135, 95)
21 C2B Pull-ups
12 Power Cleans (155, 105)
15 C2B Pull-ups
9 Power Cleans (185, 125)
9 C2B Pull-ups
14:00 Cap
Rx+:(155, 105) (185, 125) (205, 135)
L3: (115, 75) (135, 95) (155, 105) (Regular Pull-ups)
L2: (75, 55) (95, 65) (115, 75) (Band Assisted Pull-ups)
L1: (65, 45) (75, 55) (95, 65) (Ring Rows)
Extra Credit
E: Banded Hip Flexor Pulls (3 x 30 each. Rest as needed.)
https://www.youtube.com/watch?v=5jmnpx22AxE
*Between each set complete a 15s RKC Plank