CrossFit Carolina Beach – CrossFit
– Strength: Today we have several variations to train the posterior as well as the anterior chain. We’ll review each movement before we go to work. The focus is: to feel the correct muscles working, get a great pump, and to be challenged while still focusing on quality of movement.
Warm-up
A: Warm-up (No Measure)
Box Programming Lower Body Warm-up
BP Lower Warm-up Consists of:
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
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Strength/Skill
B: Ultra Wide Stance High Box Squat (3/6 x 4. Rest 2:00)
https://www.youtube.com/watch?v=KcUaze_ZB44
– use a moderate load for all sets
– Focus on perfect technique
C: Hip Thrust (3/5 x 6-8. Rest 90s)
D: Dumbbell 1 1/4 Split Squats (1/3 x 8 ea. Rest 60s.)
https://www.youtube.com/watch?v=jAgedlI5uy4
E: DB Serratus Crunch (4 x 10. Rest 60s.)
https://www.youtube.com/watch?v=DI1NAIv5PFI&feature=youtu.be
Extra Credit
F: Metcon (No Measure)
5 Minutes of Static Stretching