CrossFit Carolina Beach – CrossFit
– Strength: Week 2 of our Sumo Banded Deadlift work. Loading should only by 5% heavier and allow for perfect/fast sets. Take 3-4 sets to build to your work weight. These are NOT done touch n go, reset on each rep.
– Metcon: Benchmark workout ”Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.
Warm-up
A: Warm-up (No Measure)
Grab barbells and a light band + complete:
8 Sumo Deadlifts
8 Front Squats
10 X-BAND Walks Left/Right
6 Sumo Deadlifts
6 Thrusters
10 Glute Bridges
*Add light weight
4 Sumo Deadlifts
4 Thrusters
10 Birddogs
Then,
Review Sumo Deadlift against a band.
+
Set up Benches and perform 10 Seated Dynamic Vertical Jumps. This is simply to warm-up the CNS
Strength/Skill
B: Sumo Deadlift Against bands (10 x 2 @80% of Last Monday, every 60s.)
C: Seated Dynamic Box Jumps (20 Jumps Total, 3-4 reps. Rest 60s.)
https://www.youtube.com/watch?v=EPEb6nMEaGg
– Use a weighted vest if possible. Perform 3-4 reps per set then rest 60s.
Metcon
D: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
L2: (14, 10)
L1: (10, 8) (100 Wallballs)
11:00 Cap
*Run two heats and have athletes judge each other like an Open WOD.