CrossFit Carolina Beach – CrossFit
– Strength: Today is week 2 of our Front Box Squats and week 1 of box jumps. This work is meant to be fast/explosive and form and speed should not be compromised on any sets.
– Metcon: Benchmark workout that is going to challenge you to hang on to a tough pace. Cleans should be light and capable of being done in big sets – this time cap is meant to be tight so be smart about your weight choice.
A: Warm-up (No Measure)
3 Rounds BP Lower Complex:
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Bent-over Rows
Rest 40-60s, add light weight.
Grab barbells and complete:
3 Muscle Cleans on Coaches Call x 3 sets.
B1: Front Box Squats (3/10 x 2 @55-65% of Front Squat, every 60s.)
– Wider than normal Squat Stance
B2: Box Jumps (2/8 x 2, at a challenging height, every 60s.)
Standing High Box Jumps
C: Warm-up (No Measure)
Warm-up Light Power Cleans & Bar Facing Burpees
D: Tugboat (Time)
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
E1: Glute-Ham Raises (4 x 8. Rest 90s.)
E2: Single Leg Barbell RDL (4 x 6 ea. Rest 90s.)
– light weight