CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Front Box Squats (Regular Stance: 6 x 3 @85% of Last Mon, every 60s)
Rx+: (Use 25% of Max in Band Tensions and 60% of Straight weight on bar)
B: Single Leg Box Jump (6 x 3 ea. Rest 60s after both sides complete.)
https://www.youtube.com/watch?v=rkeKyCwG_Pw
Conditioning
C1: Metcon (Weight)
6-8 Rounds of:
100 Meter Sledpull Powerwalk, AHAP + Asymmetrical Carry, AHAP while pulling the sled.
Rest 2:00
C2: Metcon (Time)
Then when recovered:
AFAP:
40-30-20-10
Russian KBS (70, 53)
Goblet Squats (70, 53)
Accessory Work
D: Warm-up (No Measure)
2:00 Global Foam Roll Quads
2:00 Global Foam Roll Hamstrings
3:00 P. Breathing