CrossFit Carolina Beach – CrossFit
– Strength: Final week of Back Squat rep work. This week we’ll conclude with some heavier sets, but your goal is still to have perfect mechanics.
– Metcon: Work on being efficient with all movements starting with a pace you can maintain and adjust as you see fit. Snatches should be light. This a benchmark workout.
Warm-up
A: Warm-up (No Measure)
Box Programming Lower Body Warm-up
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover to split stretch
10 Lateral Cossack Squats
20-30s Banded Ankle Distractions each.
Strength/Skill
B: Back Squat (3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest2:00)
C1: Power Snatch (3 x 3, touch n go preparing for metcon. Rest 30s.)
Toes-To-Bar
C3: Wall Balls (2 x 10. Rest 30s.)
Metcon
D: Nor’easter (AMRAP – Rounds and Reps)
AMRAP 15
5 Power Snatches (115, 75)
10 T2B
15 Wallballs (20, 14)
Rx+:(135, 95)(30/20)
L3: (95, 65)
L2: (75, 55) (Knee Lifts) (14, 10)
L1: (65, 45) (Knee Lifts) (10, 8)
Scaling Options:
– Sub Touch n Go Deadlifts with a light to moderate weight