3 Rounds for Time

CrossFit Carolina Beach – Competitors Training

– Strength: Similar to last week although instead of using a medium grip across all sets, you are going to be switching your grip every third set. 3 close grip, 3 medium grip and then 3 at 1 inch wider than medium grip – this allows to work multiple positions. weight up by 5% from last week and will be doing 9 sets of 3 rep AFAP. We’ll culminate this strength work additional work for your lockout.

– Metcon: This workout is going to be largely dependant on how you pace the burpee box jumps and break your ring dips. With a workout like this people have a tendency to redline after the first round and are dead by the end. Instead, you should start off with about an 80% effort and pick up steam as the workout comes to an end. Start smart and finish strong. Keep in mind there are 45 strict pull-ups/strict ring dips in this workout – modify the volume as needed.

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A: Speed Bench Press (9 x 3 @55% of 1RM Bench Press, every 60s.)

Watch this video for detail from the world’s strongest gym, Westside Barbell

3 Sets Close Grip

3 Sets Medium Grip

3 Sets 1″ Wider than medium grip

B: Dead Stop Bench Press From Pins or Straps (Heavy 5. Rest 90s.)


Place to have bar 3-4″ above chest.
– use chains if possible

– use a football bar if possible

– if unable to use pins perform regular CG Bench. Pins should be sit so bar is 4″ over your chest.


C: Metcon (Time)

3 RFT:

15 Strict Pull-ups

15 Strict Ring Dips

15 Burpee Box Jumps w. step down (24, 20)

15/12 Calorie Row

Accessory Work

D: Metcon (AMRAP – Reps)

Max Rounds in 7:00 of:

40 Banded Pull-aparts

30 Banded Pulldowns

20 Banded Triceps Pushdowns

10 OH Banded Triceps Extensions

*Done with minimal rest.

Categories: WOD

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