Abs of Steel

CrossFit Carolina Beach – Competitors Training

– Strength: The goal with cluster sets to provide intra-set rest so you can build to a heavier weight than you’d normally be capable of hitting for 6 reps. You are re-racking the weight between sets of 2 for 15s. Start your work sets at about 60% and progressively build (these 4 sets do not include prior ramp up sets.) Last tested on 10/12.

– Metcon: High-effort piece today last tested on 10/12 as well. By now, most of you have done this workout a number of times so you should know how you’re going to beat your previous time by 30-40s.

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A: Back Squat (4 x 2.2.2 (15s). Rest 2:00)

Build to a heavy set.

B: Sumo Stance RDLs w. bands pulling forward (3/4 x 6-8. Rest 90s.)

3/4 = 3 ramp-up sets and 4 work sets.


C: Abs of Steel (Time)

For time:

Buy in:

50 T2B


50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

12:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Accessory Work

D: Metcon (Time)

800 Meter Light Sledpull Powerwalk farmer carrying KBs (35s/25s)

*Goal to complete this AFAP.

Categories: WOD

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