Sustainable Strength

CrossFit Carolina Beach – CrossFit

– Strength: Today’s strength work is a little bit different in format. You’ll complete all 100 reps before moving to the next movement. Choose a weight you can perform 10-15 reps per set with. Try to stay away from failure early on.
– Metcon: Set a goal for yourself today that is ”sustainable” meaning a certain output on the rower or a certain number of sets for your wall balls. This workout should resemble an 80-85% pace that’s challenging, but be manageable for the entire workout.

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A: Warm-up (No Measure)

20 Calorie Row

20 Wall balls

Then grab DBs and complete,

2 Sets of:

10 DB Bench Press

10 DB Rows each

10s RKC Plank

*This should allow people to experiment and find the correct weights for the strength session today.


B: Metcon (Weight)

AFAP, but not for time.

100 DB Bench Press

100 1-Arm DB Rows (50 each side)

100 Abmat Sit-ups

*All work is done before moving to next movement.

L2: (60-75 reps each)

L1: (30-50 reps each)


C: Metcon (Time)

For time:


Calories on the Rower


Wall balls (20, 14)

L2: (14, 10)

L1: (10, 8) (No sets of 40 – row ends at 30 cal and wall balls start at 30)

18:00 Time Cap

Extra Credit

D: Metcon (Weight)

Trap 3 KB Shrugs: 3 x 10-10-10. Rest 60s.

– Front + Side + Behind Back

Categories: WOD

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