Timebomb

CrossFit Carolina Beach – CrossFit

HOLIDAY HOURS!

Only July 4th we will have:

Group Classes- 8:45am and 1:00pm

Come and sweat before you kick of the holiday, if you want!

You choose because you are free.

– Strength: Our focus for the strength work today is to prepare our hips and back for the demands of the metcon. Glute Bridges: 3 sets building to a challenging weight for 6-8 reps, then 4 working sets at that weight, resting 90s between. Then, go right into building your touch and go deadlifts for today’s metcon. 3-4 sets of 4-6 reps, resting roughly one minute between sets, building to today’s metcon weight.
– Metcon: Today’s workout is largely about being smart with your burpees. Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wall balls as possible.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Quick dynamic (5mins):

Knee hug >Lunge w/ t-spine twist

Walk out > Down Dog > walk in

Frankenstein Walk

A-Skip

Butt Kicks

*2 bands warm up; light one on rig for face pulls medium one for banded walks

Then, 3 RDS: (5 mins)

20 X-Band Walks (10 L/10R)

15 Banded Goodmornings

10 Banded Facepull-aparts

:10s RKC Plank

***Set up for glutes bridges and grab medball

Between 3 building sets for glutes bridges, athletes will warm up wall balls with:

4 Pause medball FS *2ct. @ bottom + 4 Wall balls

Strength/Skill

B: Barbell Glute Bridge (3/4 x 6-8. Rest 90s.)

https://www.youtube.com/watch?v=3Rsib0Ralo4
– Choose one weight and use for all sets.

C: Touch ‘n Go Deadlift (Build to Metcon weight in 3-4 sets. Rest 60s)

https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be

Metcon

D: Timebomb (AMRAP – Reps)

In 12:00

50 Wallballs (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs

Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

*Score = total wallballs completed

Extra Credit

E: Banded Hamstring Curls (Double Leg 2 x 50. Rest 90s.)

Lay face down with a thin red or blue band around ankle. Curl with leg.