CrossFit Carolina Beach – CrossFit
– 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.
A: Warm-up (No Measure)
1) Box Programming Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect.
2) Mobility – Oscillatory Foam Rolling Hamstrings x 45s seconds each side + 45s Straight Leg Raises
3) Activation: AMRAP 3 – 5 Russian Swings + 5 Bird Dogs each
4) Review all of today’s movements
– Sumo Deadlift
– Forward + Reverse Lunges
– Weighted Plank
B: Seated Dynamic Box Jumps (1/5 x 3, every 60s.)
C: 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.
D: Forward + Reverse Lunges (1/3 x 16 each(forward+backward = 2reps). Rest 45s )
L1: DB Split Squats: 3 x 10 ea. Rest 60s.
E: Weighted Dips (Max Load x 30s. Build over the course of 6 sets.)
F: 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