CrossFit Carolina Beach – Competitors Training
Warm-up
A: Warm-up (No Measure)
Equipment Needed for this warm-up:
– Foam Roller
– Light KB
– Barbell
3:00 – 5:00
Oscillatory foam roll adductors: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.
5:00 – 7:00
Quadruped Rock back Adductor Stretch x 60s each side
7:00 – 9:00
Bird Dogs: 3 x 5 ea.
Banded Glute Bridge: 3 x 5
11:00 – 13:00
Sumo RDL: 3 x 5. Rest 45s.
– perfect technique/position
– add lightweight each set
13:00 – 15:00
Twitchy Jumping Jack: 4 x 5. No rest
Seated Dynamic Vertical Jump: 4 x 1.
Strength/Skill
B: Seated Dynamic Box Jumps (2/5 x 3, every 60s.)
https://www.youtube.com/watch?v=EPEb6nMEaGg
– same height or slightly higher than last week.
– 2 warm-up sets + 5 work sets
C: Speed Back Squats (3/5 x 5 @55% + 25% band/chain tension, 60s)
– use 75% if using straight weight only and increase rest to every 90s.
– If you have a safety squat bar use it
D: Sumo Deadlift Against bands (3/8 x 3 @55% of 1RM from 10/21, 60s)
Conditioning
E: Metcon (Time)
For time:
100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)
Then when recovered,
800 Meter Sledpull Holding a heavy-ish medball against chest – moderate weight on sled – 30-50# medball
Accessory Work
F: Warm-up (No Measure)
Banded Alphabets x 3 sets each side. Rest as needed.
Then,
– Global Foam Roll Hamstrings x 60s each
– Adductor Rock back stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale