CrossFit Carolina Beach – CrossFit
– Strength: Week 2 of our power work with the Front Box Squat. We performed power cleans last week but since we did a hero workout with cleans yesterday we’ll perform plyos with a box jump variation in its place.
– Conditioning: Build to a MAX LOAD in the sled push over the course of 8-10 sets. In between sets, you’ll complete a single-arm farmer carry with a challenging weight.
A: Warm-up (No Measure)
3:00 – 10:00
Perform 7 Minutes of Box Programming Dynamic Warm-up which will consist of:
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
10:00 – 15:00
Review Front Box Squat
Review Single Leg Box Jumps
B: Front Box Squats (Regular Stance: 8 x 3 @80% of 8/26, every 60s.)
– Rx+: (Use 25% of Max in Band Tensions and 55% of Straight weight on bar)
– If no 1RM Front Box Squat use 65% of 1RM Front Squat
C: Single Leg Box Jump (6 x 3 ea. Rest 60s after both sides complete.)
L2/L1: Double Leg Box Jumps to a challenging height – 8 x 5. Rest 60s.
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.
300 Meter Row
10 Power Snatches (115, 75)
10 Overhead Squats (115, 75)
E: Glute Bridges (100 Reps, AFAP.)
*Squeeze glutes for a 1 count a top of each rep.