CrossFit Carolina Beach – Competitors Training
– Strength: Final week of Front Squats/Sumo Deads. Increase loading by 5% from last week while still being able to main bar velocity for all sets. Single Leg box jumps are a new explosive strength variation. Start with a lower box than you think.
– Metcon: Today’s workout is intended to crush your soul =) You’ll have to stop at least a few points during this workout – there is overlap with core demand here on purpose. There is NO TIME CAP – get it done!
Strength/Skill
A: Front Box Squats (8 x 2 @60-70% of Front Squat, every 60s.)
– Wider than normal Squat Stance
– Parallel box
B: Deadlift against a band ( 8 x 1 @60% + band tension (roughly 25-30% of max)
https://www.youtube.com/watch?v=F6xPIZC6lhM
C: Single Leg Box Jump (6 x 3 ea. Rest 60s.)
https://www.youtube.com/watch?v=rkeKyCwG_Pw
Conditioning
D: Metcon (Time)
For time:
100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)
*Every time you drop complete 30 T2B
Accessory Work
E: Metcon (No Measure)
Reverse Hypers: 3 x 30 @50% of Back Squat. Rest 60s.
OR
GHD Back Raises: 3 x 30 @BW. Rest 60s.
OR
Banded Goodmornings: 3 x 30. Rest 60s.