CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Equipment needed for the warm-up:
– Foam Roller
– Light band
– Light KB
– Bench or box
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
Rock back Adductor Stretch x 45s + 15s holding end range for each side
7:00 – 9:00
Bird Dogs: 3 x 5 ea.
9:00 – 11:00
Banded Glute Bridge: 3 x 5
11:00 – 13:00
Tempo Goblet Squat: 3 x 3-5 @3111
13:00 – 15:00
Twitchy Jumping Jack: 4 x 5. No rest
Seated Dynamic Vertical Jump: 4 x 1.
Strength/Skill
B: Back Squat (Build 2 HEAVY/perfect set of 3 over 8sets. Rest 2m)
– Roughly 90% of 1RM.
– Beginner – Moderate set of 4
2) Deadlift: Build to a Metcon Weight over the course of 3 sets.
Conditioning
C: Metcon (Time)
For time:
21-15-9
Deadlift (225, 155)
Bar Facing Burpees
L3: (185, 125)
L2: (155, 105)
L1: (135, 95) (Regular Burpees)
8:00 Time Cap
Accessory Work
D: Warm-up (No Measure)
AFAP – 100 Banded Pull-throughs
Then,
3:00 of Parasympathetic Breathing