CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up:
– Foam Roller
– Light KB
– Bench or Box
3:00 – 5:00
Oscillatory Foam Roll Hip Flexors x 1-2 spots 1-2 inches + 20-30s each spot
5:00 – 7:00
Biphasic Hip Flexor Stretch x 45s each side
7:00 – 9:00
Bird Dogs: 3 x 5 ea.
9:00 – 11:00
Banded Glute Bridge: 3 x 5. Rest 30s.
11:00 – 13:00
3 Rounds of:
5 Tempo Goblet Squats
5 KB RDLs
13:00 – 15:00
3 Rounds of:
Twitchy Skip x 5
Seated Dynamic Vertical Jump x 1
Strength/Skill
B: Power Clean (Build to a heavy double in 9 sets. Rest 2:00.)
– Reset on each rep
C: Barbell Split Squats (Back Rack: 3/4 x 6 ea. Rest 90s.)
https://www.youtube.com/watch?v=_Kv4K0ukF6U
– 3 sets to build in weight
– 4 sets with a challenging weight.
D: Hip Thrust (Single Leg: 3 x 15 ea. Rest 60s.)
– Bodyweight for all sets
– Squeeze glutes hard the top of each rep
E: Metcon (Distance)
Crossbody Carry x 8 Minutes Max 100 Ft. Trips.
– alternate sides evenly
Accessory Work
F: Warm-up (No Measure)
2:00 Foam Roll Hamstrings
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing