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CrossFit Carolina Beach – Competitors Training

– Strength: The purpose of today’s strength work is twofold: improve HSPU skill and capacity. Work within your ability and don’t hit failure today. Keep in mind, that the guidelines I’ve provided are simply that – you can make adjustments to volume and variations (strict vs. kipping.)

– Metcon: Much like last Friday’s metcon we are working the strength endurance of the upper-back, core, shoulders. You should be able to work without having to rest excessively today – shoot for 75% for all rounds and sustain that for the entire 18 minutes. Remember, that barbell rows often challenge people more than they think they will which means going lighter may be the best course of action for most. These should be able to be completed in 2 sets for the majority of the workout.

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A: Handstand Push-ups (20-30 reps of your choice(hardest possible))

Handstand Push-ups Volume Accumulation

– Rx++:(Accumulate 20-30 Strict Deficit Reps)

– Rx+: (Accumulate 20-30 Strict Reps)

– Rx: (Accumulate 5 Strict + 20 Kipping)

*In between sets complete 20 Banded Facepull-aparts


B: Metcon (AMRAP – Rounds and Reps)


50 Ft. Handstand Walk

40 Double Unders

30 Walking Lunges (BW)

20 Barbell Rows (95, 65)

10 T2B

5/3 Bar Muscle-ups

Accessory Work

C: Tricep Rollback Extensions (4 x 12. Rest 60s.)

Categories: WOD