Thursday

CrossFit Carolina Beach – CrossFit

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– Foam Roller

– Light KB

3:00 – 5:00

Oscillatory Foam Lateral Hip: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.

5:00 – 7:00

Active Straight Leg Raises x 45s each

7:00 – 9:00

Bird Dogs: 3 x 5 ea.

9:00 – 11:00

Single Leg Glute Bridge: 3 x 5 ea. No rest.

11:00 – 13:00

Tempo KB RDL: 3 x 3-5 @3111. Rest 20s.

13:00 – 15:00 “superset of”

Twitchy Lateral Skip: 4 x 6.

Air Squat Jump: 4 x 3.

Strength/Skill

B: Power Snatch (10 x 2, adding weight if form permits. Rest 90s.)

– Goal build to a heavy double – reset on each rep

– Build to a technically proficient set of 2

– The goal for proficient athletes is 85% of 1RM

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 power snatch 115/75

10 cal Air Bike

15 hollow rock

Rx+ 135/95

L2 95/65

L1 65/35

Accessory Work

D: Warm-up (No Measure)

2:00 Max Reps Double Leg Banded Hamstring Curls

2:00 45 Degree Biphasic Hip Flexor Stretch (60s each)

2:00 of Parasympathetic Breathing

Categories: WOD

Previous Post:

«