CrossFit Carolina Beach – Competitors Training
Strength/Skill
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.)
https://www.youtube.com/watch?v=rkeKyCwG_Pw
Conditioning
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