Kiss the Sky

CrossFit Carolina Beach – CrossFit

– Strength: Today is the final week of our Sumo Deadlift work – +5% from last week. All sets should be fast, efficient, zero breakdown in form. Make sure you’re resetting on each rep – these are NOT done touch n go.
– Metcon: Be prepared for the pain train on today’s Metcon. We are looking for 100% effort meaning don’t worry about redlining and go for broke. You should be able to complete ALL sets of Front Squats UB so go light if needed. We’ll rest 6 minutes then repeat. You’re welcome =)

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A: Warm-up (No Measure)

*Grab Dumbells and boxes

3 Rounds BP Lower Complex:

5 RDLs

5 Bent over rows

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Step ups (each side) > Box jump

*no DBs for step ups

*switch from step ups to box jump after second round of warm-up

Rest 60s, add lightweight.

As athletes are building to their 50% go over the kneeling jump to box jump and scaling


B: Sumo Deadlift Against bands (3/7 x 3 @55%, every 60s.– reset on each rep – Base)

– reset on each rep

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

C: Kneeling jump + box jump (1/6 x 3 (1 rep of each = 1 rep). Rest 60s.)
– L2/L1: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.


D: Kiss the Sky (Time)

3 RFT:

12 Burpees

12 DB Front Squat (50, 35)

Rest 6:00 + Repeat

RX+: 15 reps each (50,35)

L3: (45, 30)

L2: (35, 25)

L1: (10 Reps per movement) (30, 20)

*Score = 1st time

Extra Credit

E: Banded Pull-Through (4 x 25. Rest 60s.)

Categories: WOD

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