CrossFit Carolina Beach – Competitors Training

– Strength/Skill: You should have plenty of time each minute to rest before the next movement. Make sure you’re bracing the abdominals during the OH carry.

– Metcon: Effort today should be around 75-80%. Your goal is to keep moving throughout this workout with small periods of rest. You may need to break largers sets, but should aim to go unbroken on the Push Press. This is an easy workout to incur high amounts of local fatigue. Try to avoid that by managing your work.

View Public Whiteboard


A: Metcon (No Measure)

EMOM 16:

MINUTE 1: 15s L-Sit Hold

MINUTE 2: 50 Ft. Handstand Walk

MINUTE 3: 15 Barbell Rows

*Pronated grip

MINUTE 4: 50 Ft. OH Yoke Carry


B: Metcon (Time)

For time:

30 DB Push Presses (60s, 40s)

40 T2B

90 Double Unders

20 DB Push Presses

35 T2B

100 Double Unders

10 DB Push Presses

25 T2B

110 Double Unders

22:00 Cap

Accessory Work

C: Metcon (No Measure)

Accumulate 200-300 Reps of each:

– Banded Triceps

*Alternate between pushdown, single arm/double arm, and overhead.

– Banded Pull-aparts

*Alternate grips

Categories: WOD

Previous Post:


Next Post: