CrossFit Carolina Beach – CrossFit
– Strength: The purpose of the 1 1/4 Front Squat is twofold. 1) Time under tension = lower body hypertrophy. 2) Variation: This variation forces you to be mindful of positioning throughout multiple ranges of motion. You should build in weight over the course of 5-6 sets. These also are a great variation for you to build the bottom position of your squat and develop rigidity. Following this work your athletes should transition and starting building to their desired Metcon weight.
– Metcon: This workout should be highly uncomfortable today as the effort is near maximal and the combination of movements is incredibly demanding on the lactic system. This is a tester piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less (fast sets), touch n go reps. This is a workout that is okay to redline on as we want people to push their boundaries. Last tested on 7/30.
A: Warm-up (No Measure)
Grab a medium band
20 Walking Lunges (BW) (total)
20 Banded Goodmornings (squeeze glutes)
20 Scorpions (total)
20 X-Band Walks (10 left + 10 right)
20 Glute Bridges (Bodyweight)
20 Air Squats
Grab a barbell and set-up in a rack
3 Sets of 3 of Practicing 1 1/4 Front Squat.
B: 1 1/4 Front Squat (3RM. Rest 2:00)
– Beginner: Front Squat work up to a moderate set of 5. Rest 90s.
C: Metcon (No Measure)
Metcon Prep of Touch n Go Deadlift building to Metcon weight in 3 sets of 3. Rest 60s.
D: Batwings (Time)
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 135)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run