Abs of Steel

CrossFit Carolina Beach – CrossFit

– Strength: Two-part dynamic lower strength session today. On the docket, we have sumo deadlifts @ 50% + bands, based off of your 1RM sumo deadlift (without bands). You will do 8 sets of 3; resting 60 seconds between sets. As always with our dynamic work, the name of the game is speed without sacrificing form. These are not touch and go reps; reset for each rep.
– Metcon: Today’s ”Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be difficult to complete 10+ reps with. Strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.

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A: Warm-up (No Measure)

*Grab barbells and boxes

3 Rounds BP Lower Complex:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

5 Step ups (each side) > Box jump

*no barbell for step ups

Rest 60s, add lightweight.

As athletes are building to their 50% go over the kneeling jump to box jump and scaling


B: Sumo Deadlift Against bands (3/8 x 3 @50%, every 60s.)

– reset on each rep

– Based off of 1RM Sumo Deadlift (no band)

C: Kneeling jump + box jump (1/6 x 3 (1 rep of each = 1 rep). Rest 60s.)



D: 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)

Extra Credit

E: Warm-up (No Measure)

5 Minutes of Recovery Work ie.

Light row, jog, or bike.

Categories: WOD

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