More KB’s

CrossFit Carolina Beach – CrossFit

-Strength: Today is week 1 of our Back Squat work – you’ll see this for 2 weeks in total. You may see the back squat again in the near future for a 1RM. Today’s work entails 5 sets of 4 @75% or a moderate load with a 1 one thousand pause at the bottom of each rep.

– Metcon: Today’s workout is not for time but you should still be working at high effort (around 85-90%). Focus on making these quality repetitions throughout the workout. Your KB weight choice today should be heavy.

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A: Metcon (No Measure)

2 rounds:

10 clams each side (glute medius)

10 Single Leg Glute Bridge (alternating legs) (1 count hold at the top) (glute max)

15 banded air squats


Grab a light KB and complete:

2 Rounds of:

10 Band Resisted Kettlebell Swings

10 Goblet Squats

3 Max Vertical Jumps (CNS prep)

*Rest 10s between movements


B: Back Squat (5 x 4(31X1) @75%, every 90s.)

– Beginner: Light for all sets > reinforce perfect technique


Goblet Box Squat: 2/4 x 6 @parallel box. Rest 90s.


C: Metcon (No Measure)

Not for time:


Band Resisted Russian KBS (70, 53)

Goblet Reverse Lunges (70, 53) (Split Reps between each leg)

Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps)

L3: (53, 35)

L2: (45, 30)

L1: (35, 25)

Accessory Work

D: Reverse Hypers (Accumulate 50-100 Reps @ 30% BS)

Categories: WOD

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