CrossFit Carolina Beach – Competitors Training
– Metcon: Work with a partner today – one person works and split as desired. All sets should be challenging but scaling should allow for touch n go sets of perfect deadlifts.
Warm-up
A: Warm-up (No Measure)
Box Programming Lower Body Warm-up
BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover + Split Stretch
10 Lateral Lunges
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review + Warm-up
– Deadlifts
– Goblet Squats
Conditioning
B: Metcon (Time)
For time with a partner:
400 Meter Farmer Carry (70, 53)
Then,
3 Rounds of:
30 Deadlifts (225, 155)
30 Goblet Squats (70, 53)
Then,
400 Meter Farmer Carry (70, 53)
*One person works – split as desired.
L3: (185, 125) (53, 35)
L2: (155, 105) (45, 30)
L1: (135, 95) (35, 25)
30:00 Time Cap
Accessory Work
C: Warm-up (No Measure)
10 Minutes of “Recovery”
– Pull a sled for 10:00 with a light load that you can walk without stopping with