Heavy Metal

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM in the banded deadlift. Ideally, we’d be using around 25-30% of your current 1RM Deadlift in band-tension. Since conventional, maybe placing feet in center of bands instead of draping over.

For your Front Squats, this should take roughly 5 sets to complete. Shoot for 8+ reps on your drop set.

– GPP: If you’re able to use a Yoke opt for heavy carries with that, but if not go for KBs or DBs overhead. If you’re unable to perform DBall cleans opt for a Power Clean + Jerk x 3 reps per round at 65% of your 1RM.

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A: Banded Conventional Deadlift (1RM)


B: Front Squat (Heavy 5 + 1 (11X2) Drop set. Rest 2:00)

– Pause for a 1 Count

– Then last set reduce weight by 20% and complete 1 set of max reps still with a 1 ct pause

C: Glute-Ham Raises (5 x 8-10. Rest 60s.)


D: Metcon (Weight)

8 Rounds of
Heavy Sledpush x 20 yards

Heavy Yoke Carry x 20 yards.

DBall Cleans x 3 each side (150, 100) or (100, 80)

Rest 2:00

Score weight on yoke. Mark finishing time in notes

Extra Credit

E: Recovery Breathing (Time)

5 minutes

Categories: WOD

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