CrossFit Carolina Beach – Competitors Training

– Strength: Today’s strength work is a little bit different in format. You will complete all 100 reps before moving to the next movement. Choose a weight you can perform 10-15 reps per set with and stay away from failure early on. The goal of this work is purely hypertrophy work – time under tension will be high and fatigue will set in around rep 50 so being smart early important.

– Metcon: Set a goal today that is ”sustainable” but challenging meaning a certain output on the rower or a certain number of sets for your wall balls. This workout should resemble an 80-85% pace that’s challenging, be manageable for the entire workout. Remember, that rowing calories is very different vs. rowing for distance – power output will be responsible for calorie output. Hard drive phase and long recovery phase.

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A: Metcon (Weight)

AFAP, but not for time.

100 DB Bench Press

100 Inverted Rows – change grip every 25 reps.

100 Abmat Sit-ups

*All work is done before moving to next movement.


B: Metcon (Time)

For time:


Calories on the Rower


Wall balls (20, 14)

20:00 Time Cap

Accessory Work

C: Trap 3 Shrug (3 x 10-10-10. Rest 60s. – Front + Side + Behind)

Shrugs w/ weight in front.

Shrugs w/ weight by side.

Shrugs w/ weight behind.

Categories: WOD

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