Nov. 21

CrossFit Carolina Beach – Competitors Training

– Strength: Week 3 of Speed work with the Sumo Deadlift against a band. All sets should be fast/perfect form. Final week of this work.

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Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– Foam Roller

– Light KB

3:00 – 5:00

Oscillatory foam roll hamstrings: 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.

Kneeling Jump + Vertical Jump: 4 x 1. Rest 30s.

15:00 – 20:00

Review all of today’s movements

– Sumo Deadlift

– Forward + Reverse Lunges

– Weighted Plank

Strength/Skill

B: Seated Dynamic Box Jumps (1/5 x 3, every 60s.)

https://www.youtube.com/watch?v=EPEb6nMEaGg

C: Speed Back Squats (3/5 x 4 @60% + 25% band tension or chain, every 60)

– use 85% 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 (3/6 x 3 @60% 1RM from 10/21 + band res, Every 60s )

– reset reps

– take 3 sets to build to work set then 6 work sets.

– Final week of these

E: Forward + Reverse Lunges (1/3 x 16 each(forward+backward = 2reps). Rest 45s )

https://www.youtube.com/watch?v=6uzWatxCbFU
L1: DB Split Squats: 3 x 10 ea. Rest 60s.

F: Weighted Plank (Max Load x 30s. Build over the course of 6 sets.)

Accessory Work

G: Warm-up (No Measure)

– Global Foam Roll Quads x 60s each

– Half-Kneeling Biphasic Hip Flexor Stretch x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Categories: WOD

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