3 Ways 2 Strength

CrossFit Carolina Beach – CrossFit

– Strength: Today you are going to build to a 5RM back squat. Well, how does that compare to your 1RM? Great question, a solid goal would be about 85% of your current 1RM but that is only a reference point so don’t beat yourself up if you do not hit that. Devise a plan that will put you on a path building to that weight over the course of 4-6 sets. Beginners will perform sets of 5 adding each set with a technical focus.
– Metcon: Part 1: Your weight for the sled push should be challenging but you should be able to keep it moving for the entire 40 yards. Part 2: your kettlebell swings should be heavy and unbroken and no slacking in the planks for part 3. I should be able to draw a straight line from your shoulders, through your hips and down to your ankles.

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A: Warm-up (No Measure)

*Grab a band and moderate KB

2 Rounds of:

5 Dynamic Pigeon Pose each side

5 Cook Squat + OH reach

5 Walkouts > Down Dog

5 + 5 Russian swings/Goblet Squats

Then, grab a barbell and complete:

2 Rounds:


8 Front squats

8 Back squats

8 Good mornings

*rest 60s; add lightweight

5 Tempo back squats @31×1 (3 second eccentric + 1 second bottom + explode up + 1 second at top)


B: Back Squat (5RM. Rest 2:00)

– Use chains or bands if possible

– Beginner: Moderate set of 5 with perfect technique.


C: Metcon (No Measure)

5 Rounds of:

40 Yard Sled push (moderate weight).

Rest 60-90s.


4 Rounds of:

30 Air Squats

15 Russian Swings (70, 53)

Rest 60s.


3 Rounds of 30s on/30s off:

Elbow Plank w. plate on back

Extra Credit

D: Single Leg Banded Hamstring Curls (AMRAP – Reps)

3 x 50 ea. Rest 30s.

Categories: WOD

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