Don’t Overshoot!

CrossFit Carolina Beach – CrossFit

– Strength: The purpose of today is to perform ”cluster sets” (intra-set rest) to incur more volume with heavier loading. The goal is to build to a challenging set over the course of 5-6 sets. Technique should be on point though even as loading gets heavier.
– Metcon: The goal with this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the power cleans, likely a weight you’ll perform fast singles with. This workout is NOT for time so rest as you need to to maintain efficiency.

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A: Warm-up (No Measure)

Box Programming Dynamic Warm-up

BP Dynamic Consists 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 the opposite hand


Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation


2 Power Clean + 2 Front Squat – start with an empty barbell and add lightweight. Spend 5 minutes here and progress to bringing barbells to the rack to begin Front Squat Cluster Sets.


B: Front Squat Clusters (Build to a heavy 2.2.2 (15s). Rest 2:00-3:00)

Metcon Prep

C: Warm-up (No Measure)

Power Clean: Build to desired Metcon weight in 3 sets x 2-3 tough n go reps. Rest 60s.


D: Metcon (No Measure)

AFAP, but not for time:


Goblet Squats (70, 53)


Power Cleans (185, 125)
L3: (53, 35) (155, 105)

L2: (45, 30) (135,95)

L1: (35, 25) (185, 115 – Deadlifts)

Extra Credit

E1: Single Leg Glute Bridge (alternating: 4 x 10 ea. Rest 60s.)

Glute bridge with one leg pointed up in the air.

E2: Reverse Hypers (3 x 25. Rest 60s.)

Categories: WOD

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