20 Minute Fun Zone

CrossFit Carolina Beach – Competitors Training

– Strength: Similar work to last week. All sets should be smooth/fast of push press. DB Floor Press should be challenging for all 5 sets. Wide grip CHIN-up this week instead of pull-ups. The volume is the same, but if you need to adjust this volume do so. These should be challenging sets.
– Metcon: Look to sustain a consistent 80% effort for all rounds. Keep track of your splits. All work should be done UB. If you’re unable to complete 9 Strict HSPU UB feel free to mix in some kipping reps.

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A: Push Press w/ bands (8 x 2 @55% + band tension, every 60s.)

B: DB Floor Press (5 x 5, neutral grip. Rest 60s.)


C: Weighted Pull-ups (5 x 3.3.3 (10s). Rest 2:00)

Supinated today.


D: Metcon (Time)

20 Minute AMRAP
Run 400 Meters

15 T2B

12 DB Front Rack Walking Lunges (50, 30)

9/6 Strict HSPU

Rest 60s after each completed round.

Rest means keep the rounds fast!

My thoughts=completing 4 rounds sounds better than thinking of 20minute amrap, since there is rest.

Score slowest split. Mark others in notes.

Accessory Work

E: Metcon (No Measure)

2 Rounds of:

100 Banded Pull-aparts

100 Banded Pushdowns

Categories: WOD

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