CrossFit Carolina Beach – CrossFit
– Strength: Week 2 and final week of Snatch work. The goal today is to hit a heavy single over the course of 12 sets.
– Metcon: On paper this one doesn’t look too bad, but in reality, this will feel like an Open workout so it should be treated as such – loading should be light.
Warm-up
A: Warm-up (No Measure)
1) Oscillatory foam roll adductors: x 60 seconds per side. + Adductor Rock back stretchx 60 seconds per side.
2) Bird Dogs: 3 x 5 ea. right into Banded Glute Bridge: 3 x 5
3) 3 Rounds of:
Tempo Goblet Squat x 3
Air Squat Jump Squats x 5
4) Snatch + OHS warm-up + Review
Strength/Skill
B: Snatch (Heavy 1 in 12 sets. Rest 90s.)
– Goal is to hit 90% of 1RM if known
– Any style snatch is acceptable today
– Intermediate moderate set of 1
– Beginner – technique work for 10-12 sets
Metcon Prep
C: Warm-up (No Measure)
3 Rounds of:
3 Power Snatch
3 Overhead Squat
20 Double Unders
Rest 60s.
*progress to metcon weight over the 3 rounds.
Conditioning
D: Open Style (AMRAP – Rounds and Reps)
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders
L3: (75, 55)
L2: (65, 45) (Double Under Attempts)
L1: (5 KB Deadlifts + 5 Goblet Squats – 30 Single Unders)
Rx+ Metcon #2 – Rest 10:00 after “Open Style”
AMRAP 7:
21 Power Cleans (95, 65)
15 Front Squats (95, 65)
9 Bar Muscle-ups
Accessory Work
E: Banded Glute Bridge (3 x 10. Rest 60s.)
Glute Bridge with a Band
– squeeze glutes for a 1 count at top of each rep
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale