CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of our dynamic effort back squat work. Use 3 sets to work up to your 80% and then complete 5 sets of 3 repetitions all at 80%. Back squats will have a 1-second pause in the bottom. After back squats are complete start warming up touch n go deadlifts to prepare the Metcon.
– Metcon: This workout should be performed around 90% effort meaning near a ”sprint” pace. Burpees over the bar will be done laterally. Empty your tank on the burpees and use a weight on the deadlift that’s challenging but can still be done in big sets.

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A: Warm-up (No Measure)

Dynamic Warm-up that consists, 50 ft each then jog back to start:

Walking Knee Hug

Walking Quad Stretch

Walking Lunge with Overhead Reach

Butt Kickers

A Skips

B Skips


Jumping Jack Shuffle

Back Pedal

90 Degree Hip Rotation


Get up sprints x 3 sets with increasing intensity on each.

*Have 3 athletes at a time lay on their back and then on your clap get and jog forward. Each set should be faster than the one before it. This is a good CNS prep drill. Athletes will walk back to start.


B: Back Squat (5 x 3 @80%, every 90s. (31X1))

Metcon Prep

C: Touch ‘n Go Deadlift (Build to Metcon weight in 3 x 3. Rest 60s.)


D: Batwings (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 135)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

Extra Credit

E: Double Leg Band Curls (Tabata: 8 x 20s work/10s rest.)

Categories: WOD

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