CrossFit Carolina Beach – CrossFit
– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if you start to lose it end your sets.
– Metcon: The goal with this piece is work maximally on each set. Go with a moderate weight on the sled and rest 60-90s between sets.
Warm-up
A: Warm-up (No Measure)
BP Lower Complex with an empty BB:
3 Rounds of:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add lightweight.
Then,
Review Sumo Deadlift. Between warm-up sets perform 10 Glute Bridges to activate the glutes.
Strength/Skill
B: Sumo Deadlift (5-4-3-2-1+. Rest 2:00)
– After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.
– Beginner: 5 x 5. Rest 2:00
Metcon
C: Metcon (AMRAP – Rounds)
8-10 Rounds of:
40 Yard Sledpush (moderate weight)
Rest 90s-2:00.
*Score = total # sets of completed
Alternate Option:
AMRAP 18:
30s Max Effort Assault Bike
Rest 90s-2:00