Strength day

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.

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


2 Rounds of:

10 Lateral Cossack Squats (total)

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


B: Zercher Box Squat (Build to a heavy 1. Rest 2:00)
– Use a 13-14″ Box

– Demo of execution


C: Hip Thrust (3/5 x 8. Rest 90s.)

D: DB Box Step Ups (1/3 x 10 ea. Rest 90s.)

Hold DBs and step up alternating legs
– perform all reps on each leg before switching sides.

E: Farmer’s Carry (Max 100 Ft. Trips in 7 Minutes.)

Extra Credit

F: Single Leg Banded Hamstring Curls (AMRAP – Reps)

Categories: WOD

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