CrossFit Carolina Beach – Competitors Training
– Metcon: How today’s workouts works one athlete completes a FULL 60 seconds while your partner rests then moving to the next 60s station. After the 60s rest partners will switch the order so BOTH of you go through each movement an even amount of times. Score = total reps per team. Loading should be LIGHT.
Warm-up
A: Warm-up (No Measure)
3:00 – 5:00
Oscillatory foam roll lateral quads: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.
5:00 – 7:00
45 Degree Biphasic Hip Flexor Stretch
7:00 – 9:00
Bird Dogs: 3 x 5 ea.
9:00 – 11:00
Banded Hip Flexor Pulls: 3 x 5 ea.
11:00 – 13:00
Lateral Lunges: 3 x 5 ea.
13:00 – 15:00 “superset of”
Twitchy Skips: 3 x 6. No rest.
Seated Dynamic Vertical Jump: 3 x 1. Rest 30s.
Conditioning
B: Metcon (AMRAP – Reps)
4 Rounds with a partner:
60s Max SDHP (75, 55)
60s Max Wall balls (20, 14)
60s Max Abmat Sit-ups
60s Max Power Snatch (75, 55)
60s Max Double Unders
60s Rest
*One athlete completes a FULL 60 seconds while their partner rests then moving to the next 60s station. After the 60s rest partners will switch order so BOTH athletes go through each movement an even amount of times. Score = total reps per team.
L2: (65, 45) (Double Under Attempts)
L1: (55, 35) (Single unders)
Accessory Work
C: Warm-up (No Measure)
– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale