2 Fast 4 Time

CrossFit Carolina Beach – CrossFit

– Strength: Today we are building to a 1RM Back Squat. Be smart and have a plan in place on how you’re going to beat your previous 1RM by 5#s.
– Metcon: This metcon is not for time but should be completed as fast as possible. Form should be the primary focus of all movements.

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A: Warm-up (No Measure)

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand


Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then grab barbells and complete,

10 RDLs

8 Front Rack Reverse Lunges each

6 Back Squat with 1 count pause at bottom of each rep.


B: Back Squat (5-4-3-2-1+. Rest 2:00)

– Rx: Build to a 1RM

– L3: Build to a “heavy 1”

– L2: Sets of 3-5 adding weight form permits

– L1: Goblet Box Squat: 5 x 6. Rest 90s.


C: Metcon (Time)

AFAP, but not for time:

60 Romanian Deadlifts (135, 95)

50 Front Rack Reverse Lunges (135, 95) (total)

40 weighted straight leg sit-ups
Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65) (Reps of 50-40-30) (90s of total Elbow Plank)

L1: (75, 55) (Reps of 40-30-20) (60s of total Elbow Plank)

Extra Credit

D: Metcon (No Measure)

800 Meter Sledpull Powerwalk with lightweight without stopping

Categories: WOD

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