CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 5 parallel box squat with a wide stance in 7 sets.
– Metcon: “Karen” benchmark – set a goal in terms of how big your sets will be and go balls to the wall! This workout will be judged today so make sure your standards are on point.

View Public Whiteboard


A: Warm-up (No Measure)

Box Programming Dynamic Warm-up that consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to opposite hand


Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation


10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.


3 Sets of:

3 Box Squats from the rack warming the movement

*Between sets complete 3 Seated Dynamic Vertical Jumps


Box Squat – Wide Stance/Parallel Box: Build to a heavy set of 5 in 7 sets. Rest 2:00

-Sit back on box slightly

-Control Eccentric/Explode through concentric ROM


B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rx+:(UB for as long as possible)

L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

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

Rx+ Extra Training Post “Karen”

800 Meter Sledpull Powerwalk @light

Accessory Work

C: Warm-up (No Measure)

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.


Oscillatory foam roll lateral Hips x 60s each side.

Competitors Additional Strength

Power Clean (8 x 2 Touch n’ GO)

After Squats before Karen

Competitors Second Metcon

Sled Drag Power Walk


Categories: WOD

Previous Post:


Next Post: