Control Your Sprint

CrossFit Carolina Beach – CrossFit

~ Christmas Week – All classes will be at 8:45am and 1:00pm.
~ Closed Christmas Day.
~ New Years Eve – 8:45 and 1:00pm only.
~ New Years Day – The workout of the day will be 108 sun salutations with Heather at 11:00. Come move and groove!
~ January 2nd – Back to normal schedule.

– Strength: Today is week 2 of Jerk work. Your load should be a moderate weight and there should be no missed reps.
– Metcon: Today’s Metcon is intended to be a sprint, around 85% effort. This is a high-effort work, but not in the sense you’ll redline on the bike. Break Pull-ups/Snatch in a manner that will keep your HR at bay.

View Public Whiteboard


A: Warm-up (No Measure)

Grab a light band then perform:

50 Jumping Jacks

40 Air Squats

30 Shoulder Taps (Left + Right = 1)

20 Scorpions (total)

10 Yoga Push-ups

Then with your band:

10 Pass Thru

20 Banded Pull-aparts

10 Around the World (5 each)

20 Banded Pull-aparts

20s Pec Stretch in Pull-up Rig each side


B: Split Jerk (EMOM 8)

Minutes 0:00-4:00: 2 Jerks @75%

Minutes 5:00-8:00: 2 Jerks @80%


C: Metcon (Time)

For time:


Alt. DB Snatch (50, 35)


Calorie Bike

12:00 Time Cap
Rx+:(C2B Pull-ups) (Cals on Bike or Ski Erg)

L3: (40, 25) (21-15-9 Pull-ups)

L2: (35, 20) (Band Assisted Pull-ups)

L1: (30, 15) (Ring Rows) (Cals on Rower)

*Alternate Option for Air Bike

– Running 600/400/200 meters

– Cals on Rower

– Double Unders of 100-75-50

Extra Credit

D: Banded OH Tricep Extensions (4 x 25. Rest 60s.)
*Between sets complete 20s Hollow-Hold OR 15s L-Sit Hold

Categories: WOD

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