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.
Warm-up
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
Then,
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
Strength/Skill
B: Back Squat (5 x 4(31X1) @75%, every 90s.)
– Beginner: Light for all sets > reinforce perfect technique
OR
Goblet Box Squat: 2/4 x 6 @parallel box. Rest 90s.
Metcon
C: Metcon (No Measure)
Not for time:
16-14-12-10-8-6-4
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)