Feb 7th

CrossFit Carolina Beach – CrossFit

– Strength: Today we start a new cycle with the Banded Sumo Deadlift which was tested on Monday. Take 3-4 sets to build to your 75% and use that weight for ALL 8 sets of 3, every 60-90s. Reset on each rep, these are NOT done touch n go.
– Metcon: Today’s Metcon is meant to be done at near maximal effort. Thrusters should be light and capable of being done UB. Don’t try to overpace this one, just go for it!

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A: Warm-up (No Measure)

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 opposite hand


Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation


15 Seated (on Bench) Dynamic Jumps to warm-up the CNS


B: Sumo Deadlift Against bands (8 x 3 @75% of Monday, every 60-90s.)

Metcon Prep

C: Metcon (No Measure)

Thrusters + Burpee Box Jump: 3 x 5 + 2. Rest 60s.


D: Under Pressure (Time)

For time:


Thrusters (95, 65)

Burpee Box Jumps (24, 20)

*8:00 Cap

L3: (75, 55)

L2: (65, 45) (20, 15)

L1: (55, 35) (Regular Burpees/no box)

Extra Credit

E: Banded Pull-Through (Wide Stance. 4 x 25. Rest 60s.)

*Between each set complete a 10s Side Plank each side.

Categories: WOD