CrossFit Carolina Beach – Competitors Training
– Strength: Today we start a new speed-strength wave for the Back Squat – you will see this percentage work for the next 3-weeks. The goal isn’t necessarily to be explosive but to be efficient for all sets. This is a good opportunity for you to reinforce good technique as well as incur more time under tension than our typical dynamic effort work. Take your time working up and then perform all sets at 75%.
– Metcon: Today we are testing a new benchmark workout.
Go lighter than you think today with the barbell weight choice, especially if there is any doubt. Effort today should be lower to ensure you don’t redline and you can maintain your work throughout – 80% effort so resting early is okay.
Strength/Skill
A: Back Squat (3 x 5 @75%. Rest 2:00)
3 sets above 50% to warm up to 3×5 at 75%
B: Single Leg Box Jump (8 x 4 ea. Rest 60s.)
https://www.youtube.com/watch?v=rkeKyCwG_Pw
Conditioning
C: Night King (Time)
4 RFT:
10 Power Cleans (135, 95)
20 Alternating Front Rack Reverse Lunges (135, 95) (split between right/left)
30 Russian KBS (70, 53)
L3: (115, 75) (53, 35)
L2: (95, 65) (45, 30)
L1: (75, 55) (35, 25)
Beginner:
Replace PC with 10 Deadlifts
20:00 Time Cap
Accessory Work
D: Metcon (No Measure)
Reverse Hypers: 4 x 30 @50% of Back Squat. Rest 60s.
OR
GHD Back Raises: 4 x 30 @BW. Rest 60s.
OR
Banded Goodmornings: 4 x 30. Rest 60s.