CrossFit Carolina Beach – CrossFit
– Strength: Build to a 1RM. Perform reps of 5-4-3-2-1+ then about 3-4 sets of 1 to reach a 1RM. Rest 2 min between singles as you approach your 1RM. The goal is to beat your current 1RM by 5#s.
– Metcon: Today’s metcon is short, but will be challenging – weights should be light. This is a couplet of power snatch and WBS. It will be easy to redline on this one so start off slower than you think and adjust your pace as you see fit. 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)
Glute Bridges x 10 (2 count glute squeeze at the top of each rep)
Cossack Squats x 10
Lunge with twist x 10
Air Squat x 10
Med ball Power Clean x 10
Med ball press x 10
Med ball thruster x 10
Glute Bridges x 10 (2 count glute squeeze at the top of each rep)
Then,
“Burgener Warm-up with a PVC”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
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
C: 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.