CrossFit Carolina Beach – CrossFit
– Strength: Build to a max over the course of 6-7 sets. If you have a current 1RM try to beat it by 5-10#s but today we want you to end on a high note so don’t get greedy!
– Metcon: Today’s metcon is about managing your heart-rate and leg fatigue. Break sets before you have to because the DU’s are going elevate your HR so avoiding redlining needs to be a priority.
Warm-up
A: Warm-up (No Measure)
Grab a light KB + 10 Reps of each movement.
– Walking Lunges
– Russian Swings
– Air Squats
– Yoga Push-ups
– Goblet Squats
– Thoracic Rotations each side
– Hollow Rocks
– American Swings
– Burpees
Then grab a barbell and review the squat clean. Perform reps on the coaches call.
Strength/Skill
B: Squat Clean (1RM. Rest 2:00)
– Build to a 1RM over the course of 6-7 sets.
– Beginner: Work on Technique with light loads or Front Squat up to a moderate set of 3.
Metcon Prep
C: Metcon (No Measure)
Warm-up KBS/Goblet Squats/Double Unders
Metcon
D: Pavement (Time)
4 RFT:
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
L3: (53, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)
15:00 Cap
Extra Credit
E: Metcon (No Measure)
5 Minutes of Parasympathetic Breathing