Dynamic Effort Lower

CrossFit Carolina Beach – Competitors Training

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A: Box Squats (3/5 x 5 @65% of Monday’s 3RM or 50% of 1RM Back Sq)

Squat to a Box
If you’re able to use chains or bands, use them and perform all sets with 50% of 1RM Back Squat.

B: Sumo Deadlift (8 x 2 @55% + band tension, every 45s.)

Ultra wide stance

C: Kneeling jump + box jump (8 x 2 every minute)


D: Front Rack Split Squats (4 x 6 building.)

Bands pulling forward. Rest minimally minute between sets

E: Dimel Deadlifts (3 x 30 @30% of Deadlift. Rest 60s.)


Second Session of the day

A: Metcon (No Measure)

10 Rounds. Rest 2 minutes between:

100M all out sled push sprint

Categories: WOD

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