Hard Core

CrossFit Carolina Beach – Competitors Training

– Strength: Final week of Front Squats/Sumo Deads. Increase loading by 5% from last week while still being able to main bar velocity for all sets. Single Leg box jumps are a new explosive strength variation. Start with a lower box than you think.

– Metcon: Today’s workout is intended to crush your soul =) You’ll have to stop at least a few points during this workout – there is overlap with core demand here on purpose. There is NO TIME CAP – get it done!

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A: Front Box Squats (8 x 2 @60-70% of Front Squat, every 60s.)

– Wider than normal Squat Stance

– Parallel box

B: Deadlift against a band ( 8 x 1 @60% + band tension (roughly 25-30% of max)


C: Single Leg Box Jump (6 x 3 ea. Rest 60s.)



D: Metcon (Time)

For time:

100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

*Every time you drop complete 30 T2B

Accessory Work

E: Metcon (No Measure)

Reverse Hypers: 3 x 30 @50% of Back Squat. Rest 60s.


GHD Back Raises: 3 x 30 @BW. Rest 60s.


Banded Goodmornings: 3 x 30. Rest 60s.

Categories: WOD

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