Strength ONLY

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!

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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

Categories: WOD

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