Just Keep Sledding! Just Keep Sledding!

CrossFit Carolina Beach – CrossFit

– Strength: Today you will be doing some sub-max back squat work which will in turn help to bring up your strength endurance. Instead of using one weight across all of your sets, today your weights will increase every couple of sets. You’ll end with 3 sets of 3 at 85% – work on perfect technique with this loading.
– Metcon: Today’s conditioning piece is some good old fashion GPP work. You have 5 rounds of sled work for 60 yards at a heavyweight, resting 1 min between bouts. These pushes (or pulls) should be challenging but you should be able to continuously move the sled for all 60 yards without stopping for rest. You also have some heavy farmer carries for 30 yards, resting 1 minute between carries. Lastly, you will finish off today’s work with 3 rounds of 30 banded pull through with 1 minute between. The buns should be on fire after today.

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A: Warm-up (No Measure)

*Grab a band and moderate KB

1 Round of:

10 Dynamic Pigeon Pose (5 per side)

5 Cook Squat + OH reach

5 Walk outs > Down Dog

5 + 5 Russian swings/Goblet Squats

Then, grab a barbell and complete:

2 Rounds:

8 Romanian Deadlifts

8 Front squats

8 Goodmornings (wide stance)

5 Tempo back squats (3131)

*Focus on staying balanced over a full foot

– Rest 60s + repeat


B: Back Squat Submaximal Work

1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00.

*Rest 2:00 between sets at 85%.


C: Metcon (No Measure)

5 Rounds of:

Sledpull Powerwalk or Sledpush x 60 yards. Rest 60s.

– heavy

4 Rounds of:

Single Arm Farmer Carry x 30 yards each. Rest 60s.

– heavy

3 Rounds of:

30 Banded Pull-throughs (ultra wide stance). Rest 60s.

*Alternate Options

– Sledpull > 5-10-5 shuttle sprint x 4 sets. Rest 90s.

Extra Credit

D: Warm-up (No Measure)

5 Minutes of Static Stretching – focus on your breathing during this – big breaths in and out.

Categories: WOD

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