CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Back Squat Wave Loading w. chains (5-3-1-5-3-1. Rest 2:00)
https://www.youtube.com/watch?v=qsKbP81o2BI
– if no access to chains use straight weight
– shoot for roughly 25-30% of your 1RM Back Squat in chain weight
b: Hip Thrust (Build to a 6RM. Rest as needed.)
Conditioning
C: Metcon (AMRAP – Reps)
AMRAP 10:
Double KB Front Rack Walking Lunges (62,44)
3 Ring MUs & 20 DUs every time you break.
Accessory Work
D: Metcon (No Measure)
1a) Double Leg Banded Leg Curls: 2 x 30-50 ea.
1b) Sandbag Carry: 2 x 100 meters
*Against stomach – AHAP