Aug 9th

CrossFit Carolina Beach – Competitors Training

– Strength: Today will be close grip bench press working up to a heavy single. Start with larger sets and work to singles as you increase in weight. Rest 2 minutes between heavy singles and make sure you have a spot as you increase in weight. Beginners will work to a moderately heavy set of 3 as form permits.
– Metcon: Aim for 75% effort throughout this workout. Choose a lighter weight for the push press. The run will be a good opportunity to rest your grip as well as your pull-up technique. Focus on efficient breathing during the run.

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A: Warm-up (No Measure)

5 Minutes of:

10 Scorpions (5 each side)

5 Push up to Down Dog with 2 count pause in Down Dog

10 Table Rocks

*set up benches and grab a light band


5 Minutes of:

100 meter run

15 Banded Facepull-aparts

15 Banded Triceps Pushdowns


B: Close Grip Bench Press (5-4-3-2-1+. Rest 2:00)
– Build to a 1RM – 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1.

– Beginners: Build to a moderate set of 3 only adding weight if form permits.

C: Warm-up (No Measure)

C2B Pull-up Prep: Review all scaling options and technique.


D: Metcon (AMRAP – Rounds and Reps)

With a running clock:


2 Legless Rope Climbs

20 Barbell Rows (95, 65)

200 Meter Run


9 C2B Pull-ups

15 HSPU (any style)

21 Calorie Bike or Ski Erg

Extra Credit

E: Shoulder Circuit #2 (3 x 10-15 ea. Rest 60s)

Categories: WOD

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