CrossFit Carolina Beach – Competitors Training
– Skill: Week 3 of gymnastics skill work – the final week of this work so you should be feeling good about your new-found skills.
– Metcon: Look to sustain a moderate level of output for both the run intervals and the row intervals. This workout can be as challenging as you’d like to make based on how hard you push each set, but today we are looking for sustainability.
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up:
– Foam Roller
– Light KB
– Light Band
– Barbell
3:00 – 6:00
Oscillatory Foam Adductors x 1-2 spots x 1-2 inches + 20-30s each spot
6:00 – 8:00
Rock-back Adductor Stretch: 2 x 5 each side.
8:00 – 10:00
2 Rounds of:
10 Banded Pull-aparts
10 Single-Leg Glute Hip Thrusts on Bench (5 each)
10:00 – 12:00 “superset of”
Tempo Goblet Squat: 3 x 5
Tempo KB RDL: 3 x 5
12:00 – 15:00 “superset of”
Twitchy Lateral Skips: 3 x 4 each direction.
Vertical Jump: 3 x 1
Conditioning
B: Metcon (No Measure)
10 Minute Bike
10 Minute Row
10 Minute Light Sledpull Powerwalk
*OR – you can mix in other cyclical measures or swimming
Accessory Work
C: Warm-up (No Measure)
*Choose two assistance exercises for two lagging muscle groups – superset the two for: 3 sets x 10-15 each.