Oct 29

CrossFit Carolina Beach – CrossFit

– Strength: The purpose of the 1 1/4 Front Squat is twofold. 1) Time under tension = lower body hypertrophy. 2) Variation: This variation forces you to be mindful of positioning throughout multiple ranges of motion. You should build in weight over the course of 5-6 sets. These also are a great variation for you to build the bottom position of your squat and develop rigidity. Following this work your athletes should transition and starting building to their desired Metcon weight.

– Metcon: This workout should be highly uncomfortable today as the effort is near maximal and the combination of movements is incredibly demanding on the lactic system. This is a tester piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less (fast sets), touch n go reps. This is a workout that is okay to redline on as we want people to push their boundaries. Last tested on 7/30.

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A: Warm-up (No Measure)

Grab a medium band


20 Walking Lunges (BW) (total)

20 Banded Goodmornings (squeeze glutes)

20 Scorpions (total)

20 X-Band Walks (10 left + 10 right)

20 Glute Bridges (Bodyweight)

20 Air Squats


Grab a barbell and set-up in a rack

3 Sets of 3 of Practicing 1 1/4 Front Squat.


B: 1 1/4 Front Squat (3RM. Rest 2:00)

– Beginner: Front Squat work up to a moderate set of 5. Rest 90s.

Metcon Prep

C: Metcon (No Measure)

Metcon Prep of Touch n Go Deadlift building to Metcon weight in 3 sets of 3. Rest 60s.


D: Batwings (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 135)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

Extra Credit

E: Banded Pull-Through (4 x 15. Rest 60s.)


Categories: WOD

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