CrossFit Carolina Beach – Competitors Training
Warm-up
A: Warm-up (No Measure)
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 (AMRAP at 1/2 bodyweight)
3-4 sets of 5 building up to working weight. Goal is 25+ reps
Conditioning
D: Metcon (No Measure)
8 Rounds of:
60 yard light sled push sprint
60 yard heavy Farmer Carry
Rest 3:00
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