CrossFit Carolina Beach – CrossFit
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.
A: Warm-up (No Measure)
Quick dynamic (5mins):
Knee hug >Lunge w/ t-spine twist
Walk out > Down Dog > walk in
*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
B: Barbell Glute Bridge (3/4 x 6-8. Rest 90s.)
– Choose one weight and use for all sets.
C: Touch ‘n Go Deadlift (Build to Metcon weight in 3-4 sets. Rest 60s)
D: Timebomb (AMRAP – Reps)
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
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.