CrossFit Carolina Beach – CrossFit
– Strength: Build to a heavy set of 5 parallel box squat with a wide stance in 7 sets.
– Metcon: “Karen” benchmark – set a goal in terms of how big your sets will be and go balls to the wall! This workout will be judged today so make sure your standards are on point.
Warm-up
A: Warm-up (No Measure)
Box Programming Dynamic Warm-up that consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then,
10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.
Then,
3 Sets of:
3 Box Squats from the rack warming the movement
*Between sets complete 3 Seated Dynamic Vertical Jumps
Strength/Skill
Box Squat – Wide Stance/Parallel Box: Build to a heavy set of 5 in 7 sets. Rest 2:00
-Sit back on box slightly
-Control Eccentric/Explode through concentric ROM
Conditioning
B: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Rx+:(UB for as long as possible)
L2: (14, 10)
L1: (10, 8) (100 Wallballs)
11:00 Cap
*Run two heats and have athletes judge each other like an Open WOD.
Rx+ Extra Training Post “Karen”
800 Meter Sledpull Powerwalk @light
Accessory Work
C: Warm-up (No Measure)
Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Oscillatory foam roll lateral Hips x 60s each side.
Competitors Additional Strength
Power Clean (8 x 2 Touch n’ GO)
After Squats before Karen