CrossFit Carolina Beach – Competitors Training
– Strength: Strength ONLY work today to take advantage of all the extra calories you’ve taken in! Have fun and move some weight today!
Warm-up
A: Warm-up (No Measure)
1) Oscillatory foam roll adductors x 1-2 spots x 1-2 inches + 20-30s each spot + Adductor Rock back stretch: 2 x 5 each side.
2) 2 Rounds of:
10 Banded Pull-aparts
10 Single Leg Glute Hip Thrusts on Bench (5 each)
3) 3 Rounds of:
Tempo Goblet Squat x 5
Russian KBS x 5
4) Review Snatches – this will progress right into our strength work.
Strength/Skill
B: Snatch (Heavy 1 in 10 sets. Rest 90s.)
– any style
C: 1 1/4 Back Squat (5 x 3 Building)
Add chains or bands
D: Sumo Stance RDLs w. bands pulling forward (2/3 x 8 – rest 90 sec)
https://www.youtube.com/watch?v=bvX9Mxw-fJc
E: DB Walking Lunges (1/3 x 20. Rest 90s.)
Carry 2 dumbbells.
– 1 warm-up set with BW then 3 work sets of 20 total reps.
Accessory Work
F: Warm-up (No Measure)
– Foam roll pecs x 60s each
– Biphasic Lat Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale