CrossFit Carolina Beach – CrossFit

– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if you start to lose it end your sets.
– Metcon: The goal with this piece is work maximally on each set. Go with a moderate weight on the sled and rest 60-90s between sets.

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A: Warm-up (No Measure)

BP Lower Complex with an empty BB:

3 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add lightweight.


Review Sumo Deadlift. Between warm-up sets perform 10 Glute Bridges to activate the glutes.


B: Sumo Deadlift (5-4-3-2-1+. Rest 2:00)

– After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.

– Beginner: 5 x 5. Rest 2:00


C: Metcon (AMRAP – Rounds)

8-10 Rounds of:

40 Yard Sledpush (moderate weight)

Rest 90s-2:00.

*Score = total # sets of completed

Alternate Option:


30s Max Effort Assault Bike

Rest 90s-2:00

Extra Credit

D: Straight Leg Raises (3 x 8-10. Rest 60s.)

Categories: WOD

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