CrossFit Carolina Beach – Competitors Training

Strength: Final week of Speed work. Front Squats should be smooth. It’s likely you’ll still be able to explode with 85%. Sumo Deadlifts should be explosive AF.

– Metcon: Don’t let this workout fool you. You should be able to complete this work with minimal rest. Rest and then complete your sledwork. This sledwork will be done for the next 3 weeks.

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A: Front Squat (5 x 2 @85%, every 60s.)

B: Sumo Deadlift Against bands (8 x 2@60% + heavy band tension. EMOM)

Reset each rep.

C: DB Walking Lunges (3 x 20 steps. Rest 60s. – DBs at your side.)

Carry 2 dumbbells.


D: Unbroken (Time)

For time:


KBS (70, 53)

*All sets must be done UB.

Must set KB down between each set.

6:00 Cap
Rest 5 minutes then start sled work

E: Sled Drag Power Walk (6×60 yards holding medball. Rest exactly 60s.)

Guys hold 60#Dball.

Glas hold 30# medball.

Accessory Work

F: Reverse Hypers (4 x 25 @50% of Back Squat. Rest 90s.)

Categories: WOD

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