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.
A: Warm-up (No Measure)
Box Programming Dynamic Warm-up that consists of:
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to opposite hand
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.
3 Sets of:
3 Box Squats from the rack warming the movement
*Between sets complete 3 Seated Dynamic Vertical Jumps
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
B: Karen (Time)
150 Wall-Ball Shots, 20# / 14#
Rx+:(UB for as long as possible)
L2: (14, 10)
L1: (10, 8) (100 Wallballs)
*Run two heats and have athletes judge each other like an Open WOD.
Rx+ Extra Training Post “Karen”
800 Meter Sledpull Powerwalk @light
C: Warm-up (No Measure)
Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Oscillatory foam roll lateral Hips x 60s each side.
Competitors Additional Strength
Power Clean (8 x 2 Touch n’ GO)
After Squats before Karen