Nothing But Strength

CrossFit Carolina Beach – CrossFit

– Strength: Today we have several variations to train the posterior as well as the anterior chain. We’ll review each movement before we go to work. The focus is: to feel the correct muscles working, get a great pump, and to be challenged while still focusing on quality of movement.

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A: Warm-up (No Measure)

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each


5 Rollover to split stretch

10 Lateral Cossack Squats

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)


B: Ultra Wide Stance High Box Squat (3/6 x 4. Rest 2:00)
– use a moderate load for all sets

– Focus on perfect technique

C: Hip Thrust (3/5 x 6-8. Rest 90s)

D: Dumbbell 1 1/4 Split Squats (1/3 x 8 ea. Rest 60s.)

E: DB Serratus Crunch (4 x 10. Rest 60s.)

Extra Credit

F: Metcon (No Measure)

5 Minutes of Static Stretching

Categories: WOD

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