Don’t B No Fool.

CrossFit Carolina Beach – CrossFit

– Strength: Take 3 sets building to either 65% of Monday’s 3RM wide stance box squat or 55% of your 1RM back squat from 4/22. Then you will perform 5 wide stance box squats every :90s for 5 sets. Were looking for you to be fast and explosive off of the box on each rep; no grinding out reps. After, you will perform 4 sets of 5 KB squat jumps for max height on each rep; resting 60s between sets.
– Metcon: On paper this workout looks as if it will not be that bad, don’t let the paper fool you. This will get tough pretty quickly. Your success in this workout is largely dependent on your pacing with the burpees. If you are an aerobic monster, then you can push the pace on these a bit as long as you can complete your sets of lunges unbroken. For the majority, you will need to be smart with the burpees so that once you pick the barbell up you can complete each set of lunges in one shot.

View Public Whiteboard


A: Warm-up (No Measure)

Dynamic Warm-up x 5 Minutes

*Grab a band for X-walks and a moderate KB


3 Rounds

20 Single Leg Glute Bridges each side with a 2-second pause at the top

15 Banded X-Band Walks (Left then Right)

10 TEMPO (2 second down + 2 second at bottom + explode up) Goblet Squats

5 Squat Jumps

* Use this time to go over jumping and landing mechanics; screen for folks that may need to focus on jumping mechanics instead of loading with KBS for our strength 2 today


Begin build to Box Squat (3 quick sets)


B: Wide Stance Box Squats (3/5 x 5 @65% of Monday’s 3RM)

** Or 55% of 1RM Back Squat, every 90s.

C: KB Squat Jumps (1/4 x 5. Rest 60s.)
– max height on each rep


D: Metcon (Time)

For time:


Front Rack Reverse Lunges (115, 75) (total reps)

Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (Reps of 10-8-6-4-2) (65, 35) (Regular Burpees)

15:00 Time Cap

Extra Credit

E: 1-Arm DB Rows (4 x 10 ea. Rest 60s.)

Categories: WOD

Previous Post:


Next Post: