CrossFit Carolina Beach – Competitors Training
A: Metcon (No Measure)
Foam Roll Adductors x 30s each then,
3 Rounds BarBell complex:
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squat
Rest 40-60s, add light weight.
B: Box Squats (8 x 3 @50% w/ bands, every 60s.)
Squat to a Box
Sumo stance today. Set up a box w/ plates to be right at parallel.
C: Deadlift against a band (15 x 1 @60% stand on a band. Every 30 seconds.)
D: Seated Dynamic Box Jumps (4×4. Rest 60s. )
Maybe swap off sets of 5 with a friend.
E: Metcon (AMRAP – Reps)
4 Rounds for Reps of…
20s Max Squat Cleans (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
*Score = totals reps completed for all 4 rounds
F1: Reverse Hyper (4×25@ 50% of BS.)
F2: Bird Dog (3×4 per side with 2 second glute squeeze)
G: Metcon (AMRAP – Reps)
4 x 20s Max Reps Russian Twists on GHD. Rest 40s.