Abs of Steel

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 6RM with the SSB.
Overall the goal today with this work is strength-endurance work; building to 80% of your 1RM is a good goal for today. This should take 5-6 sets to complete.

– Metcon: Benchmark workout that was last done on 7/19. Many of you will complete the lunges UB. If that’s the case you can opt for 4 Rounds of Sledpull Backpedal. Compare to your last time and try to beat it by 90s.

View Public Whiteboard


A: Safety Bar Back Squat (6RM.)

B: Sumo Stance RDLs w. bands pulling forward (Work up to a challenging set of 8. Rest 90s.)



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)

D: Reverse Sled Drag (6 x 40 yards. Rest 60s. Bear hug medball.)

Wear a belt and drag it backwards

Accessory Work

E: 5 Minutes of P. Breathing (Time)


Categories: WOD

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