Nov 14

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of Speed work with the Sumo Deadlift against a band. All sets should be fast/perfect form.
– Metcon: Don’t underestimate this workout. Choose a weight that is challenging, but keep in mind that this workout is going to become very challenging after the first 50 reps. Your core and legs will both be on fire. Have a goal to complete sets of 14-20 reps at a time.

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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 Romanian Deadlifts

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each


5 Rollover to split stretch

10 Lateral Squats

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


Review + Warm-up


Seated Dynamic Box Jumps (2/5 x 3, every 60s.)
– same height or slightly higher than last week.

– 2 warm-up sets + 5 work sets

C: Sumo Deadlift Against bands (3/8 x 3 @55% of 1RM from 10/21, every 60s)

– reset reps

– 3 warm-up sets + 8 work sets


D: Metcon (Time)

For time:

100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

L3: (45, 30)

L2: (35 25)

L1: (Bodyweight Walking Lunges or light DBs by their side)

10:00 Cap

Accessory Work

E: Warm-up (No Measure)

Banded Alphabets x 3 sets each side. Rest as needed.

Categories: WOD

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