No Need 4 Comfort


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.

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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

Categories: WOD

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