CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up:
– Foam Roller
– Light KB
– Light band
3:00 – 5:00
Oscillatory foam roll hamstrings: 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 KB RDL: 3 x 3-5 @3111. Rest 20s.
13:00 – 15:00 “superset of”
Twitchy Lateral Skip: 4 x 6.
Banded KBS: 4 x 3.
Strength/Skill
B: Sumo Deadlift (1RM in 10 sets. Rest 2:00)
– Sets should look like 3-3-2-2-1-1-1-1..
– Goal: Beat 1RM by 5#s
– Beginner: 5 x 5. Rest 2:00
C: Goblet Squat (Build 2 heaviest load for 25 reps in 4. Rest 2m)
– sets should look something like: 10-5-5-25 – sets of 10 to “feel things out” and then 1 set of 25 reps.
– Goal = 1/2 BW in KB weight
Conditioning
D: Metcon (AMRAP – Rounds)
AMRAP 10 With a partner:
50 Meter Farmer Carry (Heavy as F)
*One athlete completes a full set at a time.
*Score = total sets complete
Accessory Work
E: Warm-up (No Measure)
2:00 Global Foam Roll Hamstrings (60s each)
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing