CrossFit Carolina Beach – CrossFit

– Strength: Final week of speed sumo deadlifts. All sets should be fast and execute with perfect technique. All sets of jumps should be explosive and challenging but there should be zero risk of failure.
– Metcon: Benchmark workout “Karen”. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.

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A: Warm-up (No Measure)

3 Rounds of:

10 X-Band Walks Left

10 Banded Goodmornings

10 X-Band Walks Right

*10 seconds of softball or lax ball in each glute.

Then grab barbells and complete:

7 Sumo Stance RDLs

7 Front Rack Reverse Lunges

10 Dynamic Pigeon Poses each side

*Add light weight to bar

5 Sumo Deadlifts

*Add band to the bar

4 Sumo Deadlifts

*Add light weight to bar

3 Sumo Deadlifts


Review Seated Dynamic Box Jumps


B: Sumo Deadlift Against bands (3/6 x 3 @60%, every 60s.)

– reset on each rep

– Based off of 1RM Sumo Deadlift (no band)

C: Seated Dynamic Box Jumps (8 x 3, every 60s.)

– wear a weighted vest if possible


D: Karen (Time)

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

L1: (10, 8) (100 Wallballs)

11:00 Cap

Extra Credit

E: Prone Banded Hamstrings Curls (4 x 30. Rest 60s.)


Categories: WOD

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