Simple Man

CrossFit Carolina Beach – Competitors Training

– Strength: We will use a normal deadlift stance and grip for today’s strength work. All deadlift sets will be performed with a band. Build up to a 1RM with the band.
– Metcon: Select a weight for this workout which is moderately heavy, but will allow you to finish in the 8-minute time cap. You should be able to get through the front squats in large or unbroken sets.

View Public Whiteboard


A: Warm-up (No Measure)

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each


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: Banded Conventional Deadlift (5-4-3-2-1+. Rest 2:00)
– build to a 1RM.

– Beginner: 6 x 3 (with a band if possible) at a moderate weight.

Metcon Prep

C: Warm-up (No Measure)

Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement (1+1)


D: Simple Man (Time)

For Time:


Power Cleans (155, 105)

Front Squat (155, 105)

9:00 Cap

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)
Rest 2 minutes then go into farmer’s carry

E: Metcon (No Measure)

Farmers Carry 10 x 40M

Moderate weight. Fast Carry. Rest 1 minute between sets

Extra Credit

E1: Banded Leg Curls (4 x 30)

E2: Glute March on a Bench (4 x 10. )
no rest. got back and forth fast

Categories: WOD

Previous Post:


Next Post: