CrossFit Carolina Beach – CrossFit
– Strength: We will use a normal deadlift stance and grip for today’s strength work. All deadlift sets will be performed with a band. Build up to a 1RM with the band.
– 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.
Warm-up
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 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
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: Banded Conventional Deadlift (5-4-3-2-1+. Rest 2:00)
https://www.youtube.com/watch?v=_7daCouKP-0
– build to a 1RM.
– Beginner: 6 x 3 (with a band if possible) at a moderate weight.
Metcon Prep
C: Warm-up (No Measure)
Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement (1+1)
Metcon
D: Simple Man (Time)
For Time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
9:00 Cap
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Extra Credit
E: Single Leg Glute Bridge (3 x 5ea. w. a 5 count pause at the top of each rep)
Glute bridge with one leg pointed up in the air.