CrossFit Carolina Beach – Competitors Training

– Strength: Last Friday we tested a 1RM shoulder press and this week we will use 50% of that 1RM + bands for our dynamic work. The purpose of using accommodating resistance with a shoulder process is twofold

1) increased demand for overhead and core stability and
2) effectively develop rate of force development by providing optimal tension throughout full range of motion. Additionally, the chest supported rows should be challenging, but executed perfectly.

– Metcon: Today we are looking for a sustainable 75% effort throughout; smooth is fast. There is an overlap of muscle groups in the second piece so you’ll need to be mindful of this and avoid hitting failure. HSPU can be done in any style today.

View Public Whiteboard


A: Shoulder Press with Bands (6 x 3 @50% of Last Friday. Rest 60s.)

B: Chest Supported DB Rows (4 x 10. Rest 60s.)


C: Metcon (AMRAP – Rounds and Reps)


2/1 Legless Rope Climb

12 Burpees

12/10 Calorie Ski Erg

Rest 2:00, then part 2

D: Metcon (AMRAP – Rounds and Reps)


5/3 Bar Muscle-ups

10 Handstand Push-ups (any style)

200 Meter Run

Accessory Work

E: Metcon (No Measure)

OH Banded Triceps Extensions: 4 x 25. No rest.

*Between sets complete 50 underhand Banded Pull-aparts

Categories: WOD

Previous Post:


Next Post: