Crazy Train

CrossFit Carolina Beach – CrossFit

– Strength: This is week 2 of our power work. All sets should be fast/explosive but executed with perfect technique. If you were here last week add 5% to your box squats. We’ll then culminate this work with seated dynamic box jumps. Use a challenging height, but something well within your range.
– Metcon: This is a brutal 5-minute AMRAP for the lower-body. Use a load that is challenging, but will allow you to keep moving for the entire 5 minutes.

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A: Warm-up (No Measure)

Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand



Grab Barbells and complete:

3 Power Clean + 2 Front Rack Reverse Lunges (total) + 2 Front Squats

*Add light weight to bar

1 Power Clean + 2 Front Rack Reverse Lunges (total) + 3 Front Squats


Transfer Bars to Rack and complete:

3 Wide Stance Box Squats – this will then progress to building to work weight.

*Between sets have boxes for Seated Dynamic Box Jumps set-up. Complete 1-2 reps between sets. This will also help prepare the CNS.


B: Wide Stance Box Squats (3/8 x 3 @55-65% of Back Squat 1RM, every 60s.)

– 15″ Parallel Box

C: Seated Dynamic Box Jumps (1/5 x 3, every 60s.)
Make sure weight is good to go for the Metcon.


D: Crazy Train (AMRAP – Rounds)


1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)



5 DB Light Thrusters

5 Squat Thrusts

*all 6 reps = 1 round

Extra Credit

E: 5 Minutes of P. Breathing (Time)

Categories: WOD

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