CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up
– Foam Roller
– Light KB
3:00 – 5:00
Oscillatory Foam Roll Quads: 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 Goblet Squat: 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.
Strength/Skill
B: Front Squat (3RM in 7 sets. Rest 2:00)
– Sets should look like 5@50%, 4@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@90%
– Goal: 85-90% of current 1RM if known
– Beginner: 5 x 5, adding weight if form permits
Conditioning
C: Metcon (No Measure)
4 Rounds of:
Sledpush Sprint x 100 Meters. Rest 2:00
20 Sec Max Effort AirBike
Rest 2:00
Accessory Work
D: Warm-up (No Measure)
AFAP – 100 Single Leg Banded Hamstring Curls each
Then,
3:00 of Parasympathetic Breathing