CrossFit Carolina Beach – CrossFit
Cancelation Notice!!
No 8:45 class today, but all other classes are on!
– Strength: Use the same box you have been using if possible. Use this time to build to a 1RM. Start with larger sets (around 5) and work to singles as weight increases. Rest 2 min between singles as you approach your 1RM. For our power snatch work, you will complete 3 sets of 3 touch n go repetitions; resting 1 minute between each set. This will be a good way to warm up to the metcon.
– Metcon: Today’s metcon is short, but will be challenging. This is a couplet of power snatch and WBS. Avoid red lining at the beginning. Pace yourself early and make a push in the last couple of minutes if you have gas in the tank.
Warm-up
A: Warm-up (No Measure)
3 Rounds of:
10 Banded Goodmornings
10 X-Band Walk Right
10 X-Band Walk Left
10 Goblet Squats
THEN
“Burgener Warm Up”:
x1 with an empty barbell
Sots press x 10
Strength/Skill
B: Front Box Squats (5-4-3-2-1+. Rest 2:00)
– Build to a 1RM.
– 13-15″ Box
– Beginner build to a challenging set of 3
Metcon Prep
C: Warm-up (No Measure)
Power Snatch: 3 x 3, touch n go warm-up. Rest 60s.
Metcon
D: Snatch Balls (AMRAP – Rounds and Reps)
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall balls (20, 14)
*Courtesy of CF Southie
L3: (75, 55)
L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8)
Beginner Option:
AMRAP 7:
10 Alt. DB Snatches (light)
10 Wall balls (10, 8)
Extra Credit
E: Single Leg Glute Bridge (150 reps (total))
Glute bridge with one leg pointed up in the air.
Opposite leg rests while other leg works – alternate sets back and forth performing 15-20 reps per set.