Freshmen V2

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how much weight you’re going to add each set.
– Metcon: Benchmark workout. Hint: go lighter than you think as both dumbbell movements are NOT comparable to their barbell counterparts. You should be able to do at least 10 reps per set.

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A: Warm-up (No Measure)

At a slow pace:

3 Rounds of:

6 DB Power Cleans

6 DB Front Squats

6 DB Push Press

30 Single Unders


2 Rounds of:

X-Band Walks x 10 right

X-Band Walks x 10 left

Banded Goodmorning x 10


B: Front Squat (At a slow pace: 5-4-3-2-1+. Rest 2:00)

– Build to a 1RM (1+ = 3-4 singles above 90%)

– Beginner: 5 x 5, adding weight if form permits

Metcon Prep

C: Metcon (No Measure)

DB Power Clean + DB Thrusters:
– 3 x 2 + 2 warming up for the Metcon. Rest 90s.

– this should be done at a FAST pace to prepare the lungs for the Metcon.


D: Freshman V2 (AMRAP – Rounds and Reps)


7 DB Power Cleans (50, 35)

7 DB Thrusters (50, 35)
L3: (40, 30)

L2: (30, 20)

L1: (25, 15)

Extra Credit

E: Single Leg DB RDL w/ Support (4 x 6 ea. Rest 30s.)
* w/ support

*Between sets complete 15 Standing Banded Ab Pulldowns

Categories: WOD