CrossFit Carolina Beach – Competitors Training
-Strength: This the final week of Wide Stance Box Squats. All sets should be fast but executed with perfect form. We’ll conclude today’s DE work with some snatch grip power high pulls.
– Metcon: Today’s metcon is a mix of explosive work, unilateral, and core work. This should be more of a quality over quantity piece – challenge yourself with the height for box jumps – these should be done for explosiveness, not cycle rate and done stepping down on each rep.
Plyometrics is the best tool we have to develop explosive strength and train fast twitch muscle fibers.
For the back rack lunges these should be a heavyweight but capable of being done UB – These should be done out of a rack.
For the farmer carries these should be as heavy as possible (use handles if possible) and a ’hard’ 100 feet. Overall, this workout should give you enough rest to execute each round with perfect technique.
Strength/Skill
A: Wide Stance Box Squats ( x 3 @60-70% of Back Squat 1RM, every 60s. Paralle)
B: Snatch Grip Power High Pulls (4 x 8. Rest 60s. Building as able.)
Snatch pulls repeated from hang position.
Metcon
C: Metcon (Weight)
Every 4:00 x 5 Sets:
5 High Box Jumps (Challenging height)
10 Back Rack Reverse Lunges (185, 125)
100 Ft. Heavy Farmer Carry
*Score = weight for lunges