CrossFit Carolina Beach – Competitors Training
Strength: Final week of Speed work. Front Squats should be smooth. It’s likely you’ll still be able to explode with 85%. Sumo Deadlifts should be explosive AF.
– Metcon: Don’t let this workout fool you. You should be able to complete this work with minimal rest. Rest and then complete your sledwork. This sledwork will be done for the next 3 weeks.
A: Front Squat (5 x 2 @85%, every 60s.)
B: Sumo Deadlift Against bands (8 x 2@60% + heavy band tension. EMOM)
Reset each rep.
C: DB Walking Lunges (3 x 20 steps. Rest 60s. – DBs at your side.)
Carry 2 dumbbells.
D: Unbroken (Time)
KBS (70, 53)
*All sets must be done UB.
Must set KB down between each set.
Rest 5 minutes then start sled work
E: Sled Drag Power Walk (6×60 yards holding medball. Rest exactly 60s.)
Guys hold 60#Dball.
Glas hold 30# medball.