CrossFit Carolina Beach – Competitors Training
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: 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
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