CrossFit Carolina Beach – Competitors Training

View Public Whiteboard


A: Warm-up (No Measure)


B: Sumo Deadlift (1RM in 10 sets. Rest 2:00)

– Sets should look like 3-3-2-2-1-1-1-1..

– Goal: Beat 1RM by 5#s

– Beginner: 5 x 5. Rest 2:00

C: Goblet Squat (AMRAP at 1/2 bodyweight)

3-4 sets of 5 building up to working weight. Goal is 25+ reps


D: Metcon (No Measure)

8 Rounds of:

60 yard light sled push sprint

60 yard heavy Farmer Carry

Rest 3:00

Accessory Work

E: Warm-up (No Measure)

2:00 Global Foam Roll Hamstrings (60s each)

2:00 Active Straight Leg Raises (60s each)

2:00 of Parasympathetic Breathing

Categories: WOD

Previous Post:


Next Post: