Nov 1

CrossFit Carolina Beach – CrossFit

– Strength: The final week of speed banded deadlifts. Loading is heavier today, but should not
compromise explosiveness.
– Metcon: This workout is all about starting out with a comfortable 400m Run and then going for broke
on your bear complex, 90-95% effort. Look to complete 15+ reps.

View Public Whiteboard


A: Warm-up (No Measure)

5 Minutes of Dynamic Warm-up in place that consists of:

20 Reverse Lunges (total alternating)

20 Hollow Rocks

20 Scorpions (total)

20 2 Count Mountain Climbers

20 Air Squats

20 Jumping Jacks

20 Shoulder Circles forward

20 Shoulder Circles backward


grab a barbell and Spend the remainder of the warm-up reviewing the Bear Complex and the Banded Deadlift


B: Banded Conventional Deadlift ( 8 x 2 @70%/Last Monday + Band Tension. Every 60s)
– Reset on each rep, not done touch n go.

– Beginner: Conventional Deadlift: 5 x 4 at a moderate weight heavier than last week. Reset on each rep.

Rest 90s.

C: Bear Complex (Build to Metcon Weight in 3 sets.)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press


D: Bear Grylls (AMRAP – Reps)

In 7:00

400 Meter Run

Remaining time: Max Bear Complex (135, 95)

– Squat Clean Thruster + Back Squat Thruster

Score = total reps of Bear Complex.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner Option: DB Man Makers

Extra Credit

E: Banded Leg Curls (3 x 30-50 each. Rest 30s.)

Categories: WOD

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