CrossFit Carolina Beach – CrossFit
– Strength: Build to a 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight, stick back on the box and have spotters in place. Use a wide stance.
– Metcon: Each section of this workout is intended to be done at 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 repeat your output on AMRAP #2.
Warm-up
A: Warm-up (No Measure)
Oscillatory Form Roll Adductors x 45s/each (pick a spot and stay on that spot only moving 2-3 inches)
Then,
Dynamics x 5 minutes including:
Jumping Jack shuffle
High knees
Butt Kicks
90 degree hip rotation
Carioca
Lateral lunge
Then,
2 rounds x 5 reps per BB movement of:
RDL
Front Squat
Hang Muscle Clean
Power Clean
X-Band Walks x 10 each direction OR mini-band over knees.
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 Prep
C: Metcon (No Measure)
Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.
Metcon
D: 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
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. 7 Minute Cap for each section.
*Rest 7 Min not 5 for this one
Extra Credit
– Set: Banded Pull-Through (4 x 25. Rest as needed)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
– Sets 1+2: Medium Stance
– Sets 3+4: Ultra Wide Stance
– squeeze glutes hard on each repetition