CrossFit Carolina Beach – CrossFit
– Strength: Week 1 of Power work with the deadlift. All “work sets” should be on point – fast and perfect form. You’ll see this work next week as well.
– Metcon: Today’s workouts are miserable – do not underestimate this one and plan to be very uncomfortable. Choose a weight that will challenge you to complete sets of 7-10 reps UB.
Warm-up
A: Warm-up (No Measure)
1) Oscillatory foam roll adductors: x 60 seconds per side + Adductor Rock back Stretch x 60s per side.
2) Activation x 3 Rounds of:
Bird Dogs x 5 ea.
Banded Glute Bridge x 5
2) Movement + CNS x 3 Rounds of:
Tempo Goblet Squat x 3
Air Squat Jump Squats x 5
3) Training Prep
Conventional Deadlift Warm-up + Review
Strength/Skill
B: Banded Conventional Deadlift (Build 2 a challenging, but perfect set of 3 in 10)
https://www.youtube.com/watch?v=_7daCouKP-0
– Reset reps – no touch n go
– PERFECT form on each rep – neutral spine/head neutral
– If you access to a TRAP BAR use it in place of Conv. Deadlifts
**Rx+ Extra Training: Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s.
Conditioning
C: Metcon (Time)
For total time:
21 Front Squats (155, 105)
21 Calorie Assault Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 125)
15 Calorie Assault Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 155)
9 Calorie Assault Bike
50 Double Unders
L3: (135, 95) (155, 105) (185, 125)
L2: (115, 75) (135, 95) (155, 105) (Double Under Attempts)
L1: (95, 65) (115, 75) (135, 95) (Single Unders)
Alternate Options:
Assault Bike – 150 Meter Sledpush Sprint (empty) (75 meters out + 75 meters back)
OR
30-20-10 Calories Rower
OR
300 Meter Sprint after each
*Each section is TIME CAPPED at 6:00
Rx+ Extra Recovery Work
800 Meter light Sledpull Powerwalk
Extra Credit
C: Warm-up (No Measure)
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale