High Effort but Keep it Fresh

CrossFit Carolina Beach – Competitors Training

– Strength: Last week of our three-week dynamic wave. Take 3 sets to build to work weight and then 4 fast and explosive reps every: 90 seconds for a total of 5 working sets. When we use the dynamic effort method we are looking for fast bar speeds to ensure we are getting the right training stimulus. So if you find yourself grinding out reps, reduce the weight and explode through every rep. Speed is king today! After completing all working sets go right into 3 seated vertical jumps every 60 seconds for 8 total sets.
– Metcon: Effort should be high today but we are looking for your last deadlift to look just as fresh as the first. Keep your sets of deadlifts manageable to keep from breaking down in form. After the deadlifts are complete you should be able to move through the rest of the bodyweight movements fairly quickly with short breaks for rest. Be sure to count out the rest in your head so that your not standing around for long periods of time. Be easy on your knees with those walking lunges. You will need them for a long time.

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A: Warm-up (No Measure)

Dynamic Warm-up x 5 Minutes (same warm-up as last Thursday)

*Grab a band for X-walks and a moderate KB


3 Rounds

20 Single Leg Glute Bridges each side with a 2-second pause at the top

15 Banded X-Band Walks (Left then Right)

10 TEMPO (2 second down + 2 second at bottom + explode up) Goblet Squats

5 Squat Jumps

* Use this time to go over jumping and landing mechanics; screen for folks that may need to focus on jumping mechanics instead of loading with KBS for our strength 2 today


Begin build to Box Squat (3 quick sets)


B: Wide Stance Box Squats (3/5 x 4 @70% of last Monday’s 3RM)

– or 60% of 1RM Back Squat, every 90s.

– If you’re able to use chains or bands, use them and perform all sets with 60% of 1RM Back Squat.

– Coaching DE Lower here.

C: Sumo Deadlift Against bands (6 x 2 @70% + band tension, every 45s.)

D: Band Assisted Squat Jumps (5 x 5 rest 60 sec)



E: Metcon (Time)

For time:

50 Deadlifts (275, 185)

100 Air Squats

50 Straight Leg Raises

100 Walking Lunges (BW) (Total Reps)

L3: (185, 125)

L2: (155, 105) (Knee Lifts)

L1: (135, 95) (Abmat Sit-ups)

18:00 Time Cap

Extra Credit

F: 1-Arm KB Row w. rotation: (4 x 8 ea. Rest 60s.)


Categories: WOD

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