Feb 4

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 1RM Sumo Deadlift against a band over the course of 8-10 sets. We will be using this number starting next Thursday for a speed-cycle.
– 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 squat cleans, likely a weight you’ll perform fast singles with.

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A: Warm-up (No Measure)

BP Lower Complex with an empty BB:

3 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add lightweight.


Review Sumo Deadlift against a band. Between warm-up sets perform 10 Glute Bridges to activate the glutes.


B: Sumo Deadlift Against bands (1RM. Rest 2:00)

– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

– Beginner: 5 x 5, no band. Rest 2:00

Metcon Prep

C: Metcon (No Measure)

2 Deadlifts + 2 Hang Power Cleans + 1 Squat. Warm-up to Metcon weight in 3-4 sets. Rest 60s.


D: Southie (Time)

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

10:00 Cap
Beginner Option:


8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrusts

Extra Credit

Standing Banded Ab Pulldowns (Accumulate 100 Reps. Rest as needed.)


Categories: WOD

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