Strong Stuff

CrossFit Carolina Beach – Competitors Training

– Strength: This should take roughly 8-10 singles to complete. As the sets approach heavier loads ie. 80-85%+ make sure you are resting the full 3 minutes. We are NOT using accommodating resistance today as we have not tested a Sumo Deadlift. Even still, you should have a concrete plan in mind, even though we haven’t performed this in quite some time and have focused on using AR.

For your Hang Squat Snatch, the goal is to hit a heavy single – not necessarily a new PR.

– Metcon: The goal with this piece is maximal effort – lactic system work. This is similar work to what we’ve performed before working on the lactic system and it’s ability to recover and maintain high-power output throughout. If you’re wearing heart-rate monitors I’d like to see your HR come down to 115 before starting their next set. This will ensure you can work with similar levels of output throughout. The loading should be somewhat challenging – not quite a full sprint.

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A: Sumo Deadlift (5-4-3-2-1+. Rest 2:00)

– After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.

B: Hang Snatch (10 x 1, every 90s.)

– start at 50% and add weight each set

– shoot for a 3 heavy singles


C: Sled Push (10 Rounds of: 40 Yard Sledpush (moderate weight) )

Rest 90s-2:00.

Accessory Work

D: Straight Leg Raises (5 x 8-10. Rest 60s.)

Categories: WOD

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