Quality Over Quantity

CrossFit Carolina Beach – CrossFit

– Strength: This the final week of Wide Stance Box Squats. All sets should be fast but executed with perfect form. If you’re feeling slow it would be better to go lighter.
– Metcon: Today’s metcon is a mix of explosive work, unilateral, and core work. This should be more of a quality over quantity piece – go with a challenging height for box jumps – these should be done for explosiveness, not cycle rate, a heavyweight for your lunges and as heavy as possible with the Farmer Carry.

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A: Warm-up (No Measure)

3 Rounds of:

5 Romanian Deadlifts

5 Sumo Stance Romanian Deadlifts

5 Front Squats

5 Back Rack Reverse Lunges each Leg

5 Goodmornings

5 Wide Stance Back Squats

Rest 40-60s, add light weight.


Set-up for Box Squats, Farmer Carries, and High Box Jumps reviewing all movements.


B: Wide Stance Box Squats (3/6 x 3 @60-70% of Back Squat 1RM, every 60s.)

– 15″ Parallel Box


C: Metcon (Weight)

Every 4:00 x 5 Sets:

5 High Box Jumps (30, 24)

10 Back Rack Reverse Lunges (185, 125)

100 Ft. Heavy Farmer Carry

L3: (24, 20) (155, 105)

L2: (20, 15) (135, 95)

L1: (Seated Dynamic Vertical Jumps) (95, 65)

*Score = weight for lunges

Extra Credit

D: 5 Minutes of P. Breathing (Time)


Categories: WOD