CrossFit Carolina Beach – CrossFit
– Strength: Today we have several variations to train the posterior as well as the anterior chain. We’ll review each movement before we go to work. The focus is: to feel the correct muscles working, get a great pump, and to be challenged while still focusing on the quality of movement.
– Conditioning: Don’t let this workout fool you this will be rough. Prepare yourself for a workout that will challenge you mentally. Shoot for sets of 7-10 reps with short breaks.
Warm-up
A: Warm-up (No Measure)
With a barbell + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Then:
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Strength/Skill
B: Back Squat (5-3-1-5-3-1. Rest 2:00)
– Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90-95% of 1RM.
C: Sumo Stance RDLs w. bands pulling forward (4 x 8-10. Rest 90s.)
https://www.youtube.com/watch?v=bvX9Mxw-fJc
– Rx+:(Glute Ham Raises: 4 x 8-10. Rest 90s)
Conditioning
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
KB Thrusters (53, 35)
– L1: DBs Thrusters – light
*Done with TWO KBS
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
Extra Credit
E: Warm-up (No Measure)
2:00 Global Foam Roll Quadriceps
2:00 Global Foam Roll Hamstrings
2:00 Parasympathetic Breathing