CrossFit Carolina Beach – CrossFit

– Strength: Shoulder press and 1-Arm DB Row superset with 45 seconds rest between sets. Shoulder press weight will increase each set performing 5 reps per set. For 1B, the 1-arm dumbbells rows, 1 weight should be used for ALL sets. Select a challenging weight. Perform 4 sets of 10 repetitions per arm with 45 seconds of rest between sets.
– Metcon: Today’s metcon is a burner. Strive for 70-80% effort starting off slow and increasing as you see fit. The barbell weight should feel light allowing you to cycle through the hang power cleans quickly and complete larger sets (at least 10 reps). Focus on controlling your breathing on the thrusters and burpees.

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A: Warm-up (No Measure)

Oscillatory Foam Roll: Adductors 45 seconds/side

Oscillatory Foam Roll: Lats 45 seconds/side

Thoracic Rotations x10/side


With empty barbell

1x front rack stretch 30s

1x 30s front squat hold in bottom position

1x 30s barbell hold overhead


5x hang power clean

5x front squat

5x push press

5x thruster

5x Burpees

*Put bar in the rack and add lightweight. Get 1 DB per athlete and start performing warm-up sets of shoulder press and 1-Arm DB Rows in a superset fashion.


B: Shoulder Press (4 x 5. Rest 45s.)

*Building in weight each set

B2: DB Row (4 x 10 ea. Rest 45s.)

*Use one challenging weight for ALL sets.


C: Jumanji (AMRAP – Rounds and Reps)


20 Hang Power Cleans (95, 65)

20 Thrusters (95, 65)

20 Burpees

L3: (75, 55)

L2: (65, 45)

L1: (Empty Bar) (10 reps per movement)

Extra Credit

D: Single Arm Banded Pushdowns (3 x 30-50 ea. Rest as needed.)

*Between sets complete 10 DB Hammer Curls

Categories: WOD

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