CrossFit Carolina Beach – Competitors Training

– Strength: Today are performing a superset of shoulder width bench press and ring pull-ups. The purpose is to train the triceps, biceps, and back. Add weight each set for bench press and add band resistance if possible to ring pull-ups.

– Metcon: Today we’ll partner up to judge/count for each other and perform a past open WOD that is incredibly deceiving. This workout really is about being smart with your pacing so come up with a goal in terms of how work you want to complete each minute. Top games athletes got around 140 reps when this was first released. The intent of today is quite different than yesterday, although it will feel similar the energy sources used will be more aerobic today.

View Public Whiteboard


A1: Bench Press (8-8-6-6-4-4. Rest 45s. Building)

A2: Ring Pull Ups (8-8-6-6-4-4. Rest 45s. – Strict)

– As reps drop add band resistance attached to a DB on the floor if able to go UB.


B: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Accessory Work

C: DB Curls (4 x 10 ea. alternating. Rest 60s. )

*Between sets complete 50 Banded Pull-aparts

Categories: WOD

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