CrossFit Carolina Beach – CrossFit
– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how much weight you’re going to add each set.
– Metcon: Today’s metcon is a chance to train strength, explosiveness, and your core.
Warm-up
A: Warm-up (No Measure)
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
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 to split stretch
10 Lateral Cossack Squats
10 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)
Strength/Skill
B: Front Squat (1RM. Rest 2:00)
– Beginner: 5 x 5, adding weight if form permits.
– When finished, set-up for Metcon
Metcon
C: Metcon (Weight)
EMOM 20:
MINUTE 1: 10 RDLs (185, 125)
MINUTE 2: 5 High Box Jumps w. step down (30, 24)
MINUTE 3: 2 lap Heavy Farmer Carry
MINUTE 4: Rest
Rx+:(5 RDLs + 5 Front Squats) (Use Heaviest KBs possible for carries)
L3: (155, 105) (24, 20)
L2: (135, 95) (20, 15)
L1: (115, 75) (20, 15)
Extra Credit
D: Warm-up (No Measure)
5 Minutes of Parasympathetic Breathing OR Light Foam Rolling
~ https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s