CrossFit Carolina Beach – CrossFit
– Strength: This the final week of Wide Stance Box Squats. All sets should be fast but executed with perfect form. If you’re feeling slow it would be better to go lighter.
– Metcon: Today’s metcon is a mix of explosive work, unilateral, and core work. This should be more of a quality over quantity piece – go with a challenging height for box jumps – these should be done for explosiveness, not cycle rate, a heavyweight for your lunges and as heavy as possible with the Farmer Carry.
Warm-up
A: Warm-up (No Measure)
3 Rounds of:
5 Romanian Deadlifts
5 Sumo Stance Romanian Deadlifts
5 Front Squats
5 Back Rack Reverse Lunges each Leg
5 Goodmornings
5 Wide Stance Back Squats
Rest 40-60s, add light weight.
Then,
Set-up for Box Squats, Farmer Carries, and High Box Jumps reviewing all movements.
Strength/Skill
B: Wide Stance Box Squats (3/6 x 3 @60-70% of Back Squat 1RM, every 60s.)
– 15″ Parallel Box
Metcon
C: Metcon (Weight)
Every 4:00 x 5 Sets:
5 High Box Jumps (30, 24)
10 Back Rack Reverse Lunges (185, 125)
100 Ft. Heavy Farmer Carry
L3: (24, 20) (155, 105)
L2: (20, 15) (135, 95)
L1: (Seated Dynamic Vertical Jumps) (95, 65)
*Score = weight for lunges