CrossFit Carolina Beach – CrossFit
– Strength: Build up to a 1RM conventional deadlift with a band over the bar. The band will force you to be aggressive throughout the entire range of motion.
– Metcon: Select a weight for this workout which is moderately heavy, but will allow you to finish in the 8-minute time cap. You should be able to get through the front squats in large or unbroken sets. Worry less about pacing and more about pushing your limits.
A: Warm-up (No Measure)
Box Programming Lower Body Warm-up
BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
B: Banded Conventional Deadlift (5-4-3-2-1+. Rest 2:00)
– build to a 1RM.
– Beginner: 6 x 3 (with a band if possible) at a
C: Warm-up (No Measure)
Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement (1+1)
D: Simple Man (Time)
Power Cleans (155, 105)
Front Squat (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
8 min cap, not 9.
E: Deadbug + Reverse Crunch (3 x 10. Rest 60s.)
We recommend holding a heavy KB for support.