Oct 18

CrossFit Carolina Beach – CrossFit

– Strength: Today we’ll perform the banded deadlift for speed work which is the opposite of what we did Monday. All reps should be fast/aggressive. Focus on being aggressive through full ROM.

– Metcon: This is a benchmark workout with global movements so managing sets early is important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then go for broke the remainder of the workout. Last done 4/02. RX+=RX.

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A: Warm-up (No Measure)

60s Pigeon Pose on Box each side to open hips (leave boxes out when do for Metcon)


8 Minutes of:

10 Reverse Lunges in place (5 each)8 Birddogs (4 each)

6 RDLs with an empty bar

4 Squat Cleans w. empty bar

Rest as needed.


Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using

accommodating resistance (see notes), and practicing.


B: Banded Conventional Deadlift (10 x 2 @60% of Monday + Band Tension. Every 60s.)

– Reset on each rep, not done touch n go.

– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s.

C: Squat Clean (Build 2 Metcon weight in 3 x 2-3 reps. Rest 60s)


D: Adrenaline (AMRAP – Reps)

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55)

Beginner Option:

4 Rounds, Rest 60s:

6 Burpees

6 Russian KBS

6 Goblet Squats

Extra Credit

E: Double Leg Band Curls (X100 Reps)


Categories: WOD

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