Strongman Saturday

CrossFit Carolina Beach – CrossFit

– Strongman work: Strongman work is a great change of pace and will challenge you differently than will a metcon. There will be 4 different ”strongman stations” and we will rotate between them for 30 minutes. This should be hard work, but should also feel very different than a metcon. Focus on efficient movements to ”get the job done safely.” These are great, functional movements that directly translate to everyday activities.

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A: Warm-up (No Measure)

10 Minutes of:

“Joe DeFranco Limber 11”

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch


10 Minutes of “Strongman” Review


B: Strongman Saturday (AMRAP – Rounds and Reps)

– Heavy Sledpush

– Heavy Farmer Carry

– Stone to Shoulder or Overshoulder

– Logpress

– Tire Flips

– Heavy sandbag or DBall Carry against stomach

– Wheelbarrow

– Stone Carry

*Done as AMRAP 30 with stations. Athletes can choose how much work to perform of each

*If you do not have any strongman equipment perform

*You are NOT limited to only these options


Farmer Carry x 100 Meters

Heavy Slepush or Pull x 100 Meters

Bottoms-up KB Carry x 50 feet each arm

Categories: WOD

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