CrossFit Carolina Beach – Competitors Training
– Strength: Today is week 2 of our Back Squat rep work. All sets should be challenging, but there should not be any breakdown in technique.
We’ll conclude today’s work with a squat clean challenging single over the course of 6 sets done every 60s. The purpose of the squat clean work is to work up to a heavy single – roughly 85% of 1RM in 6 quick sets. End on a high-note – there should not be any missed reps here.
– Metcon: Today’s metcon consists of a few elements mainly to train the posterior chain, grip, core, and aerobic system. This workout is more of an accessory piece but will still elevate peoples heart-rates as well as challenge them from head to toe. All weight choices should be heavy.
Strength/Skill
A: Back Squat (3 x 5 @80%. Rest 2:00 – 4 warm-up sets/3 work sets)
B: Squat Clean (6 x 1, every 60s. )
– add weight each set up to a heavy single.
Conditioning
C: Metcon (No Measure)
EMOM 20:
Minute 1: 10 Deadlifts (conventional touch n go)
Minute 2: 10 Goblet Box Squats (AHAP)
Minute 3: 10 Sumo Deadlifts (same weight as conventional) (touch n go)
Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft)
*Your choice of weights today – challenging, but there should be UB without any breakdown in technique.
Accessory Work
D: Metcon (No Measure)
5 Minutes of Static Stretching