Nov 5

CrossFit Carolina Beach – CrossFit

– Strength: Build to a max over the course of 6-7 sets. If you have a current 1RM try to beat it by 5-10#s but today we want you to end on a high note so don’t get greedy!
– Metcon: Today’s metcon is about managing your heart-rate and leg fatigue. Break sets before you have to because the DU’s are going elevate your HR so avoiding redlining needs to be a priority.

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A: Warm-up (No Measure)

Grab a light KB + 10 Reps of each movement.

– Walking Lunges

– Russian Swings

– Air Squats

– Yoga Push-ups

– Goblet Squats

– Thoracic Rotations each side

– Hollow Rocks

– American Swings

– Burpees

Then grab a barbell and review the squat clean. Perform reps on the coaches call.


B: Squat Clean (1RM. Rest 2:00)

– Build to a 1RM over the course of 6-7 sets.

– Beginner: Work on Technique with light loads or Front Squat up to a moderate set of 3.

Metcon Prep

C: Metcon (No Measure)

Warm-up KBS/Goblet Squats/Double Unders


D: Pavement (Time)

4 RFT:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

L3: (53, 35)

L2: (45, 25) (30s of Double Under Attempts)

L1: (35, 25 Russian Swings) (50 Singles each set)

15:00 Cap

Extra Credit

E: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

Categories: WOD

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