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.
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.