sled sprints and carries are hard

CrossFit Carolina Beach – Competitors Training

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Warm-up

A: Warm-up (No Measure)

Strength/Skill

B: Squat Snatch (Find a heavy single)

– Sets should look like 3-3-2-2-1-1-1-1..

– Goal: Beat 1RM by 5#s

– Beginner: 5 x 5. Rest 2:00

C: Front Squat (7 x 3 to find a heavy triple)

Use chains if possible

Conditioning

D: Metcon (No Measure)

8 Rounds of:

60 yard light sled push sprint

60 yard heavy Farmer Carry

Rest 3:00

Accessory Work

E: Warm-up (No Measure)

2:00 Global Foam Roll Hamstrings (60s each)

2:00 Active Straight Leg Raises (60s each)

2:00 of Parasympathetic Breathing