CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up:
– Foam Roller
– Light band
– Light KB
– Bench or Box
3:00 – 5:00
Oscillatory foam roll adductors: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.
5:00 – 7:00
Quadruped Rock back Adductor Stretch x 45s rocking + 15s holding end range each side
7:00 – 9:00
Bird Dogs: 3 x 5 ea.
9:00 – 11:00
Banded Glute Bridge: 3 x 5
11:00 – 13:00
Tempo Goblet Squat: 3 x 3-5 @3111
13:00 – 15:00
Twitchy Jumping Jack: 4 x 5. No rest
Seated Dynamic Jumps Vertical: 4 x 1.
Strength/Skill
B: Back Squat (Build 2 HEAVY, perfect set of 4 in 7 sets. Rest 2m)
– Roughly 85% of 1RM.
– Beginner – Moderate set of 5
Conditioning
C: Metcon (No Measure)
4 Rounds for quality:
12 Goblet Reverse Lunges (each leg) (Light) (Non-alternating)
25 Russian KBS (AFAP)
75 Single Unders
*Athlete choice of weight
Accessory Work
D: Warm-up (No Measure)
2:00 Foam Roll Hip Flexors (60s each)
2:00 45 degree biphasic hip flexor stretch (60s each)
2:00 of Parasympathetic Breathing