Bench and Recover

CrossFit Carolina Beach – Competitors Training

– Strength: Dumbbells will be facing in with a neutral grip. Use 2-3 sets to work up to working weight for all 4 sets.

Wide grip pull ups require more involvement from lats compared to close grip; gradually increase weight. Try to maintain a hollow position throughout the pull-up. This is simply maintenance upper-body work so this work is intended to be lower volume and smooth. Don’t try to push yourself here. This type of work will be done every other week on our ”recovery” day.

– Recovery: All work should be done between 120-130 BPM which is lower than our cardiac output work. The open is approaching so it’s time to make sure you’re fully recovered. Break this work up however you see fit, but know that it should be ”easy.”

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A1: DB Bench Press (4 x 8-10. Rest 30s.)

A2: Weighted Pull-ups (4 x 2. Rest 30s.)

– take 2-3 “ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2.


C: Metcon (No Measure)

30 Minutes of Zone 1 Recovery Work

*Choose between rowing, running, biking, swimming, light sledpull, ect.

Accessory Work

D: Metcon (No Measure)

10 Minutes of Global Recover Foam Rolling

Categories: WOD

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