Strength Day

CrossFit Carolina Beach – CrossFit

– Strength: Today we’ll perform a work that is geared at power development and utilizing high-threshold motor units. This is incredibly important to develop (and maintain) fast twitch muscle fiber which deteriorates with age if you don’t use it and also allows you to build lean muscle mass = higher metabolic rate. This session will be fast paced so it’s okay if you’re feeling winded.

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A: Warm-up (No Measure)

Box Squat + Speed Deadlift + Seated Dynamic Box Jump Warm-up:

*Get into groups of 2-3 people using the same equipment. Have a station set-up for Box Squats, Deadlifts, and Seated Box Jumps

*Starting out with no weight on the bar and a low box perform:

3 Rounds of:

8-6-4 Box Squat

5-3-1 Deadlifts

3-3-3 Seated Dynamic Box Jumps

*10 Bodyweight Glute Bridges after each round (2 count at top of each rep)

*Add weight after each round


B: Wide Stance Box Squats (3/8 x 3 @50-60% of Back Squat 1RM, every 60s.)

– 15″ Parallel Box

C: Banded Conventional Deadlift (3/6 x 2 @50% of Mon, using same band, every 60s)

D: Seated Dynamic Box Jumps (1/6 x 3, every 60s.)

E: Double Kettlebell Front Rack Walking Lunges (1/3 x 20 steps. Rest 90s.)

Categories: WOD

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