CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
5 Minutes of Dynamic Movement
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
Ect.
Then,
2 Rounds with an empty barbell
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Squat Cleans
10 Bird Dogs (total)
*Add weight after each set.
Strength/Skill
B: Metcon (Weight)
Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box
Squats.
Metcon
C: Southie (Time)
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
10:00 Cap
Beginner Option:
AMRAP 8:
8 Deadlifts (135, 95)
8 Goblet Squats (53, 35)
8 Squat Thrusts
Extra Credit
D: Weighted Straight Leg Sit-ups (4 x 10-15. Rest 60s)
https://www.youtube.com/watch?v=WaggA451i1U&feature=youtu.be