CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of our Sumo Banded Deadlift work. Loading should only by 5% heavier and allow for perfect/fast sets. Take 3-4 sets to build to your work weight. These are NOT done touch n go, reset on each rep.
– Metcon: Benchmark workout ”Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.

View Public Whiteboard


A: Warm-up (No Measure)

Grab barbells and a light band + complete:

8 Sumo Deadlifts

8 Front Squats

10 X-BAND Walks Left/Right

6 Sumo Deadlifts

6 Thrusters

10 Glute Bridges

*Add light weight

4 Sumo Deadlifts

4 Thrusters

10 Birddogs


Review Sumo Deadlift against a band.


Set up Benches and perform 10 Seated Dynamic Vertical Jumps. This is simply to warm-up the CNS


B: Sumo Deadlift Against bands (10 x 2 @80% of Last Monday, every 60s.)

C: Seated Dynamic Box Jumps (20 Jumps Total, 3-4 reps. Rest 60s.)

– Use a weighted vest if possible. Perform 3-4 reps per set then rest 60s.


D: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

*Run two heats and have athletes judge each other like an Open WOD.

Extra Credit

E: Double Leg Band Curls (100)


Categories: WOD

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