CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of our power work with the Front Box Squat. We performed power cleans last week but since we did a hero workout with cleans yesterday we’ll perform plyos with a box jump variation in its place.
– Conditioning: Build to a MAX LOAD in the sled push over the course of 8-10 sets. In between sets, you’ll complete a single-arm farmer carry with a challenging weight.

View Public Whiteboard


A: Warm-up (No Measure)

3:00 – 10:00

Perform 7 Minutes of Box Programming Dynamic Warm-up which will consist of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

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

10:00 – 15:00

Review Front Box Squat

Review Single Leg Box Jumps


B: Front Box Squats (Regular Stance: 8 x 3 @80% of 8/26, every 60s.)

– Rx+: (Use 25% of Max in Band Tensions and 55% of Straight weight on bar)

– If no 1RM Front Box Squat use 65% of 1RM Front Squat

C: Single Leg Box Jump (6 x 3 ea. Rest 60s after both sides complete.)
L2/L1: Double Leg Box Jumps to a challenging height – 8 x 5. Rest 60s.


D: Metcon (Weight)

In 20 Minutes:

Heavy Sledpush x 20 yards – Build to a max Load

*In between sets complete Single Arm Farmer Carry x 20 yards each.

Rest 90s-2:00

Alternate Option:


300 Meter Row

10 Power Snatches (115, 75)

10 Overhead Squats (115, 75)

Extra Credit

E: Glute Bridges (100 Reps, AFAP.)

*Squeeze glutes for a 1 count a top of each rep.

Categories: WOD

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