CrossFit Carolina Beach – Competitors Training
– Strength: Final week of our box squats/snatches – +5% from last week. All sets should be fast, efficient, zero breakdown in form. Make sure you’re resetting on each rep – these are NOT done touch n go. Remember, the intent with dynamic effort work is speed, efficiency, and reinforce good movement patterns with submaximal loads. This work is always more effective if speed is prioritized NOT loading. Most people make the mistake of going too heavy, but remember that we need to remind people there are different types of special strengths and the need to train all of them is important – going heavier is only ONE type of strength work and having a balanced attack is important. DE work utilizes high-threshold motor units and creates synergy in our programming.
– Metcon: Be mentally prepared for the pain train on today’s Metcon. We are looking for 100% effort meaning so we don’t want you to worry about redlining and go for broke. They should be able to complete ALL sets of Front Squats UB so if there is any doubt whatsoever we’d rather have people go lighter. The 10 minute rest interval will NOT be full recovery for some so the second attempt should be treated as high-effort (90%) but it’s likely they will NOT be able to duplicate their times which is perfectly fine today.
Strength/Skill
A: Squat Snatch (4 x 2 @85%, every 90s. – reset on each rep.)
B: Wide Stance Box Squats (8 x 3 @60% + 25% of chain, every 60s.)
C: Single Leg Box Jump (6 x 3 ea. Rest 60s.)
https://www.youtube.com/watch?v=rkeKyCwG_Pw
Conditioning
D: Kiss the Sky (Time)
3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
Rest 6:00 + Repeat
RX+: 15 reps each (50,35)
L3: (45, 30)
L2: (35, 25)
L1: (10 Reps per movement) (30, 20)
*Score = 1st time
Accessory Work
E: Banded Hamstring Curls (150 reps. Not single leg.)
Lay face down with a thin red or blue band around ankles. Curl with leg.