CrossFit Carolina Beach – CrossFit

– Strength: Sumo deadlifts will be 85% of weight established Monday, 2/4. Band will add extra resistance. This is the final week of this cycle performing 12 singles, every 45s.
– Metcon: We are de-loading today to prepare for the open. You will be putting in work for 20 minutes on this workout. 100 ft assymetrical farmers carry followed by 100 ft plate push which will be different from a sled push – the body will be low to the ground. Focus today is on building muscle stamina, core, and explosive power. Rest 60-90 seconds as needed in order to maintain explosiveness on the plate push.

View Public Whiteboard


A: Warm-up (No Measure)

Barbell Warm Up:

2×5 each of:

Barbell good mornings;

Barbell (back rack) Bulgarian split squats with leg elevated on box;


Glute Bridge with barbell on floor;

Sumo DL – try not to set barbell down


TABATA: hollow body position hold and supermans switching between the 2 movements each round (4 intervals of each)


B: Sumo Deadlift Against bands (12 x 1 @85% of 2/4, every 45s.)


C: Metcon (AMRAP – Reps)

AMRAP 20 of:

100 Ft. Asymmetrical Farmer Carry (alternate sides evenly)

100 Ft. Plate Push (45, 25)

Rest as needed (60-90s)
*Score = Guess as to what 19.1 is!

*Alt. Option > Heavy Sledpush x 100 Ft.

Extra Credit

D: Reverse Hyper (4 x 25 @50% of Back Squat. Rest 60-90s)

or 100 Frog Pumps with DB

Categories: WOD

Previous Post:


Next Post: