CrossFit Carolina Beach – Competitors Training
– Strength: Week 1 of Speed work with the Sumo Banded Deadlift. Focus on speed and perfect technique today.
– Metcon: a Testing piece that will challenge you from head to toe but also your ability to pace/breath. Do not underestimate this one. Loading should be light.
Warm-up
A: Warm-up (No Measure)
1) Box Programming Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect.
2) Movement Prep #1 – Power Snatch x 7:00
3) Movement Prep #2 – Sumo Deadlift x 5:00
Strength/Skill
B: Seated Dynamic Box Jumps (5 x 3, every 60s.)
https://www.youtube.com/watch?v=EPEb6nMEaGg
– to a moderate height
C: Speed Back Squats (3/5 x 5 at 50% + 25% band or chain)
OTM. Or go 75% strait weight on the 90 sec.
Use Safety Bar if you can.
C: Sumo Deadlift Against bands (8 x 3 @50% 1RM from 10/21, every 60s)
– reset reps
– take 3-4 sets to build to work set.
After:
Warm-up Power Snatches + Wall balls
Conditioning
E: 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)
Rest 10 Minutes then go into part E
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
7 Squat Snatch
21 Power Cleans (95/65)
Accessory Work
E: Warm-up (No Measure)
Banded Alphabets x 3 sets each side. Rest as needed.