Maximus Effort-us - CrossFit Carolina Beach

CrossFit Carolina Beach – CrossFit

– Strength: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM.
– Metcon: Today’s Metcon will likely challenge you more than you think. DB Hang Squat Cleans are a movement we don’t see too often so be smart with scaling. Both AMRAPs are meant to be done at near maximal effort.

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Warm-up

A: Warm-up (No Measure)

2 Sets with a barbell + band:

10 RDLs

10 X-Band Walks Each

15 Thoracic Rotations

Then,

3 Rounds of:

3 DB Hang Squat Clean

3 Burpees

6 Alt. Box Step-ups

12 Glute Bridges (squeeze glutes for a 1 ct. at top)

Rest + add light weight

Strength/Skill

B: Deadlift (5RM. Rest 2:00-3:00)

– Touch n Go Conventional

– Rx+:(Use a heavy band over the bar).

– Beginner: 5 x 5, adding if form permits.

Metcon Prep

C: Metcon (No Measure)

2-3 Sets of:

3 DB Hang Squat Cleans

3 Burpee Box Jumps w. stepdown

Rest 60s between sets.

Metcon

D: Metcon (AMRAP – Rounds and Reps)

6 minute amrap.

5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

Rest 3 minutes, then repeat.
L3: (45s, 30s)

L2: (35s, 20s) (20, 15)

L1: (25s, 15s) (Burpees no box)

*Score = Total Reps/Rounds

D2: Metcon (AMRAP – Rounds and Reps)