CrossFit Carolina Beach – Competitors Training

– Strength: Same work as last week with the exception of 5% heavier loading.

Go HEAVY AF on the Rows – it’s okay to cheat a little. The purpose of this work is time under tension > hypertrophy. These do not have to be ”speed sets” and all reps should be ”controlled” meaning the eccentric should take roughly 2 seconds with an explosive concentric phase. This is the final week of this work.

– Metcon: The goal with this workout is consistency, roughly 75% for ALL rounds. You should use the run to recover and keep this running intervals ”sustainable.” No one should be hitting failure at any point so people should break sets before you have to. This is another piece to prepare for ”Murph” and train oxidative fibers. Strict T2B should be capable of being completed 5-5, so scale accordingly

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A: Close Grip Floor Press (8 x 3 @80% of 4/26. Rest 90s.)


B: Kneeling Torso Row (AHAP: 5 x 5 ea. Rest 60s.)


C: Metcon (AMRAP – Rounds and Reps)


5/3 Bar Muscle-ups

10 Strict T2B

10 Push-ups

400 Meter Run

Accessory Work

D: Metcon (No Measure)

1a) Banded Facepull-apart: 4 x 15. No rest.

*Hold end range for a 2 count

1b) Banded Pulldowns: 4 x 30. No rest.

*Complete all reps explosively – no pause

*Alternate back and forth until sets are complete.

Categories: WOD

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