Time Bomb

CrossFit Carolina Beach – CrossFit

– Strength: We are repeating BB Glute Bridges from 3/11 with the exception the volume is slightly higher than the previous session.

All sets should be challenging and performed with a 1 ONE THOUSAND glute squeeze at the top of each rep. For today, this work will be done with one weight across all sets. Keep in mind the intent with these is train glute max which is responsible for hip-extension. Expect to see Glute Bridges in the programming more often as this is a great alternative to the deadlift for development.

– Metcon: Today’s workout is largely about being smart with pacing early and then adjusting at the end. This means you’ll have to be smooth with the burpees and not try to rush these.

With workouts like this, a good strategy can greatly change the overall outcome. Your athletes should start off around 80% and finish with near maximal effort. Deadlifts today should be HEAVY, a weight your athletes can complete 5 reps per set with touch n go.

Whatever time remains, we want you to go 100% and try to complete as many wall balls as possible. Last tested on 11/8. For Rx+ today whatever their wallball score is perform as many reps as needed to reach 200 total wall balls e.g. if they ended with 90 reps they’d need to complete 60 more reps (this includes the first set of 50 wall balls.) This is done after the clock is up.

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A: Metcon (No Measure)

100 Steps with X-band walk in all directions.

*alternate between laterally + forward + backward


Barbell Warm-up:

RDL x8 (3 second eccentric; 2 second pause below the knee)

Front Squat x8

Shoulder press x8

Barbell DL x10

*Add Weight

Deadlift x8

*Add Weight

Deadlift x6

*Add weight

Deadlift x4

*Add weight

Deadlift x2


B: Barbell Glute Bridge (6 x 6. Rest 90s.)

– Use one challenging weight for all sets

– Try to exceed weight used on 3/11.

After, Build to Metcon DL weight in 3-4 sets. Rest 60s.


C: Timebomb (AMRAP – Reps)

In 12:00

50 Wallballs (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs

Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

*Score = total wallballs completed

Accessory Work

D: Band Pull Throughs (4 x 15. Rest 60s. Heavy band. 2 second pause)

Categories: WOD

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