CrossFit Carolina Beach – CrossFit
– Strength: Build to a 2RM front squat in 10 sets progressively adding weight each set.
– 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)
Equipment needed for this warm-up:
– Foam Roller
– Barbell
3:00 – 5:00
Oscillatory Foam Lateral Hips: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.
5:00 – 7:00
Active Straight Leg Raises x 45s each
7:00 – 9:00
Bird Dogs: 3 x 5 ea.
9:00 – 11:00
Single Leg Glute Bridge: 3 x 5 ea. No rest.
11:00 – 13:00 “superset of”
Air Squat Jump: 3 x 3
Kneeling Jumps + Vertical Jump: 3 x 1.
13:00 – 18:00
Review Touch n Go Power Cleans + Front Squat with an empty barbell x 3-4 sets of 3 reps.
Strength/Skill
B: Front Squat (2RM in 10 sets. Rest 2:00)
– Goal: 90-95% of current 1RM if known
– 1RM is being tested on 11/18.
– Beginner: 5 x 5, adding weight if form permits
C: Power Clean (3 x 3, t’n’go – building 2 work weight. Rest 60s )
Conditioning
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)
Accessory Work
E: Warm-up (No Measure)
Banded Pull-through: 4 x 25. Rest 60s.
– sumo stance