CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
3:00 – 8:00
5 Minutes of Dynamic Movement that consists of
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
Etc.
8:00 – 15:00
Banded Snatch Warm-up + Thoracic Mob
– 10 Pass-Thru
– 10 Around the World
– 10 OHS
Then,
10 Cook Squats w. OH Reach
10 Thoracic Rotations each side
10 Wall Slides
Strength/Skill
B: Squat Snatch (10 x 2. Rest 60-90s.)
– Add weight each set or focus on technique.
– Beginner Strength: Front Squat: 5 x 5. Rest 90s.
Conditioning
C: The Departed (AMRAP – Reps)
In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches (115, 75)
Rx+:(135, 95)
L3: (95, 65)
L2: (Power Snatch + OHS) (75, 55)
L1: (75, 55 Thrusters)
*Score = total squat snatches
Accessory Work
D: Warm-up (No Measure)
2:00 Global Foam Roll Quads
2:00 Global Foam Roll Lats
2:00 Parasympathetic Breathing