CrossFit Carolina Beach – Competitors Training

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A: Front Box Squats (Regular Stance: 8 x 3 @80% of last Mon, every 60s)

Use 25% of Max in Band Tensions and 55% of Straight weight on bar

B: Trap Bar Deadlift (Build 2 challenging set of 6 – TnG reps. Rest 2:00)

C: Single Leg Box Jump (6 x 3 ea. Rest 60s after both sides complete.)


D: Metcon (Weight)

In 20 Minutes:

Heavy Sledpush x 20 yards – Build to a max Load

*In between sets complete Single Arm Farmer Carry x 20 yards each.

Rest 90s-2:00

Accessory Work

E: Warm-up (No Measure)

2:00 Global Foam Roll Quads

2:00 Global Foam Roll Hamstrings

3 Minutes of Parasympathetic Breathing

Categories: WOD

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