Barbell Complex

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight, stick back on the box and have spotters in place. Use a wide stance.
– Metcon: Long barbell complex today. You have 8 reps of seven different movements all done unbroken. You can rest in the front or back rack but try to limit your time resting in the middle of a round. This is going to be about mental toughness above all else today.

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A: Warm-up (No Measure)

Complex with an empty BB:

3 Rounds of:

5 Deadlifts

5 Power Cleans

5 Front Rack Reverse Lunges each Leg

5 Push Press

5 Back Squats

5 Goodmornings

5 Bent-over Rows

Rest 60s.


Review Wide Stance Box Squat. Between warm-up sets perform 10 Glute Bridges to activate the glutes.


B: Wide Stance Box Squats (3RM. Rest 2:00)

– Use a parallel Box – 15″

Metcon Prep

C: Warm-up (No Measure)

Barbell Complex Warm-up


D: Metcon (Time)

Barbell Complex of:

4 Rounds:

8 Deadlifts (95, 65)

8 Power Cleans

8 Front Rack Reverse Lunges each leg

8 Push Press

8 Back Squats

8 Goodmornings

8 Bent-over Barbell Rows

Rest 2:00-3:00

L3: (75, 55)

L2: (65, 45)

L1: (55, 45)

*All done without regripping or removing hands from the barbell.

20:00 Time Cap

Extra Credit

E: Standing Banded Ab Pulldowns (100 Reps. Rest as needed.)

Categories: WOD

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