Speed work

CrossFit Carolina Beach – Competitors Training

– Strength: The goal for today is to build to a 5-Rep max over the course of 4-6 sets – 85% of your current 1RM is a good goal.

Overall, a 5RM is a good example of using the submaximal effort method where the goal is volume, time under tension, and reinforce good movement patterns with minimal breakdown. This was last tested on 2/11 so hitting a 5-10# PR should be reasonable today.

The clean pulls should be heavy, but you should be able to focus on extension.

– Metcon: This piece is meant to be done at 90% for all sets – you’ll need the entire 3 minutes of rest, but if you feel like you need more take it. If you were a heart-rate monitor you should come back to down to 120s before starting your next set.

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A: Back Squat (5RM. Rest 2:00)

B: Clean Pull (5 x 5 @100% of Clean. Rest 90s.)

– use straps


C: Metcon (No Measure)

10 Rounds of:

7 Deadlifts (275, 185)

100 Meter Sled push Sprint

Rest 3:00


D: Metcon (No Measure)

Single Arm Farmer Carry
6 minutes Max 100 ft. Trips

These should be challenging trips.

Categories: WOD

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