Sustain 2 Gain

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of our strength work with the banded shoulder press. All sets should be fast and efficient and you should not be even close to hitting failure or grinding repetitions.
– Metcon: Today’s interval work is about sustaining your output across all rounds – around 75% effort. This means you’ll need to be smart how you break your sets for movements like push-ups which challenge local muscle endurance vs. a wall ball which challenges global endurance. Score = total reps completed.

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A: Warm-up (No Measure)

*Grab barbell, rope, KB, and wallball

3 Rounds of:

1 min jump rope (dubs or singles)

50-foot bear crawl

5+5 medball front squat+wall ball

*Go over KB Windmill

2 Rounds of:

:40 seconds jump rope

5 Light KB Windmill per side

5+5 Sumo Deadlift+Sumo Deadlift high pull

*Set up a rack for pressing

1 Round of:

8 Bent-over Barbell Rows

8 Strict press

8 Push press

*Begin build for strength


B1: Shoulder Press with Bands (3 warm up sets. Then 5 x 3 at 55% of last 1RM)

B2: Chest Supported DB Rows (5 x 12)
Same weight as last week. But add a 1 sec pause


C: Metcon (AMRAP – Reps)

4 Rounds of 40s on/20s off:

1a) Wall Balls (20, 14)

1b) Hand Release Push-ups

1c) Barbell SDHP (75, 55)

1d) KB Windmills (53, 35) (alternate sides each round)

*Score = total reps

L3: (35, 25)

L2: (14, 10) (65, 45) (Box Push-ups)

L1: (10, 8) (55, 35) (Less than L2) (Box Push-ups)

Extra Credit

D: Banded Hammer Curls (4 x 25)
Top of the motion only

Categories: WOD

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