CrossFit Carolina Beach – CrossFit

– Strength: The first part of today’s strength work is a complex of 2 deadlifts + 1 Power Clean + 1 squat clean. Use 85% of weight from strength completed on 2/25.
– Metcon: Today’s workout will aim at training your anaerobic/aerobic capacity. Rest to work ratio will be 2:1 allowing enough time to recover between intervals to sustain around 85% intensity throughout the workout. This pace should feel challenging. Choose between the following movements: row, bike, sled push, or sled pull.

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A: Warm-up (No Measure)

3 Rounds of:

5 Russian Swings right/left

5 Goblet Squats

5 Single Leg RDLs each side

5 Rows each side

5 Hand Switches in RDL

10 Alt. Single Leg Glute Bridge (1 count on each rep)


Perform complex (2 Deadlift + 1 Power Clean + 1 Squat clean) with barbell x 2-3 sets adding light weight after each set. This should be 100% focused on a technique for strength work today.


B1: 3 Deadlift, 2 Power Clean, 1 Squat Clean (5 x 2 + 1 + 1 @85% of 2/25, every 90s.)

As a complex. Doesn’t have to be TnG, but don’t take hands off of bar.

8 Sumo Stance RDLs

B2: Sumo Stance RDLs w. bands pulling forward (4 x 8, every 90s)
*Use bands pulling forward if possible.


C: Metcon (No Measure)

Row, Bike, Ski Erg, or sledpull or push

10 x 30s on/60s off.

Extra Credit

D1: Double Leg Band Curls (3 x 50. No rest.)

D2: Banded Pull-Through (3 x 25. No rest.)
*Use the same band for both

Categories: WOD

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