AFAP w/ Proper Form

CrossFit Carolina Beach – CrossFit

– Strength: We are finding a 3RM close grip chin up. Rest 2 minutes between attempts. If unable to complete with weight, complete 6 sets of 3 reps with 90-seconds rest between sets with bodyweight. Scaling today will be 5 sets of 5 partner assisted close grip chin-ups.
– Metcon: You will complete these reps as fast as possible while maintaining proper form. You should be able to perform large sets of each movement without hitting failure. We’ll review all of the movements in our warm-up today.

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A: Warm-up (No Measure)

Grab a set of DBs and a band and complete:

10 Double DB Rows

30 Banded Pulldowns

10 DB Hammer Curls

30 Banded Pushdowns

10 DB Hang Power Cleans

30 Banded pull-aparts

10 Push-ups on DBs

30 Overhead Banded Triceps Extensions

10 DB Hang Power Cleans

*Rest 10-15s between movements. This should give the coach time to coach each of the DB movements. Keep in mind these movements are in the Metcon today.


Review Pull-ups and available scaling options for the remainder of the warm-up.


B: Weighted Close Grip Chin-up (3RM. Rest 2:00)

Weighted Close Grip Chin-up
– L3: Bodyweight 6 x 3. Rest 90s.

– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.


C: Metcon (Time)

AFAP, but not for time:


DB Hang Power Cleans (50, 35)

Push-ups on Dumbbells



DB Floor Press (50, 35) (Neutral Grip)

*50 Banded pull-aparts after each set
L3: (45, 30)

L2: (35, 25) (Box Push-ups)

L1: (25, 20) (Box Push-ups)

22:00 Time Cap on this work

Extra Credit

D: World’s Greatest Stretch30s each pose (No Measure)
30s each pose

Categories: WOD

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