CrossFit Carolina Beach – CrossFit

– Strength: Today we are building to max Sumo Rack Deadlift. The purpose of this is to use less range of motion to tax your posterior in a different way.
– Metcon: Today’s metcon is meant to be done at maximal effort and completed in as few sets as possible – challenge yourself, but opt for moving faster vs. going heavier. All sets of squats and KBs should be capable of being done in sets of 10.

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A: Warm-up (No Measure)

Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to the opposite hand


Then with a light KB:

5 Sumo Deadlifts with KB

5 Russian KBS

5 Goblet Squats

*Go up in KB weight + repeat


Get barbells and start warming up Sumo Rack Pull Deadlifts – this will flow right into the strength section of today’s class.


B: Sumo Rack Deadlift (5-4-3-2-1+. Rest 2:00)

Set bar just below knees
– 1+ = 3-4 sets of 1 up to a 1RM.

– Beginner: Build to a challenging set of 3 if form permits.

Metcon Prep

C: Warm-up (No Measure)

Warm-up Back Squats & Russian KBS


C: Tombstone (Time)

For time:

30 Back Squats (225, 155)

50 Russian KBS (70, 53)

30 Calorie Bike (24 Calories ladies)

Rx+:(275, 185) (88, 70)

L3: (185, 125) (53, 35)

L2: (155, 105) (45, 30)

L1: (135, 95) (35, 25)

*Alternate Option for Air Bike:

400m Run

40/34 Calorie Row

30/24 Calorie Ski Erg

8:00 Cap

Extra Credit

D: Metcon (No Measure)

2 Options:

– Light Sledpull Powerwalk x 400 meters

– Reverse Hypers: 4 x 15. Rest 60s.

Categories: WOD

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