Strength Work

CrossFit Carolina Beach – Competitors Training

– Strength: Strength and assistance work only today. This work should be able to be completed in 60 minutes.

How this should play out is you warm-up the first 3 movements before starting with your box squats so you complete all 3 on the minute. This session should be fast paced – don’t waste any time resting too much between sets.

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A: Wide Stance Box Squats (8 x 3 @50-60% of Back Squat 1RM + 25% band tension)

– 15″ Parallel Box

– Use a Safety bar is possible

B: Deadlift against a band (8 x 2 @50% of Monday using the same band, every 60)
Real speed work here.

C: Seated Dynamic Box Jumps (6 x 3, every 60s.)

D: Double Kettlebell Front Rack Walking Lunges (4 x 20 steps. Rest 90s.)
Go heavier than your usual metcon weights.

E: Banded side bends (4 x 15 each. Rest 60s.)

Categories: WOD

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