Prepare Yourself…

CrossFit Carolina Beach – CrossFit

– Strength: Today we have several variations to train the posterior as well as the anterior chain. We’ll review each movement before we go to work. The focus is: to feel the correct muscles working, get a great pump, and to be challenged while still focusing on the quality of movement.
– Conditioning: Don’t let this workout fool you this will be rough. Prepare yourself for a workout that will challenge you mentally. Shoot for sets of 7-10 reps with short breaks.

View Public Whiteboard


A: Warm-up (No Measure)

With a barbell + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction


5 Rollover to split stretch

10 Lateral Cossack Squats

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)


B: Back Squat (5-3-1-5-3-1. Rest 2:00)

– Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90-95% of 1RM.

C: Sumo Stance RDLs w. bands pulling forward (4 x 8-10. Rest 90s.)
– Rx+:(Glute Ham Raises: 4 x 8-10. Rest 90s)


D: Metcon (AMRAP – Rounds and Reps)


KB Thrusters (53, 35)

– L1: DBs Thrusters – light

*Done with TWO KBS

L3: (45, 30)

L2: (35, 25)

L1: (30, 20)

Extra Credit

E: Warm-up (No Measure)

2:00 Global Foam Roll Quadriceps

2:00 Global Foam Roll Hamstrings

2:00 Parasympathetic Breathing

Categories: WOD

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