Chip Away!

CrossFit Carolina Beach – CrossFit

– Strength/Skill: Today will be an EMOM of gymnastics/skill work. Each movement should be finished between 15-30 seconds; allowing plenty of time to rest before the next movement. Focus on bracing the abdominals and executing each movement with proper form
– Metcon: Today’s workout is a chipper that will include db push press, sit ups, and double unders. Your heart rate will stay moderately high throughout this workout. The push press and sit up repetitions will decrease throughout the workout, while double unders will increase. Break larger sets up as needed with short periods of rest.

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A: Warm-up (No Measure)

2 rounds:

Thoracic Rotations x 5 each side

Banded ab pulldowns x 10

Banded pulldowns x 15


Tabata #1 (20 seconds on; 10 off) for 8 rounds alternating between:

1) Jumping Jacks

2) Hollow Rocks


Tabata #2 alternating between:

1) Single arm kb strict press (2 rounds) –> Single arm kb push press (2 rounds)

*use light kb weight

2) Single unders (2 rounds) –> double unders or attempts (2 rounds)


B: Metcon (No Measure)

EMOM 12:

MINUTE 1: 15s Hollow Hold

MINUTE 2: 15s Handstand Hold

MINUTE 3: 15 Barbell Rows

MINUTE 4: 50 Ft. OH KB Carry each side


C: Metcon (Time)

For time:

30 DB Push Presses (50, 35)

60 Abmat Sit-ups

90 Double Unders

20 DB Push Presses

50 Abmat Sit-ups

100 Double Unders

10 DB Push Presses

40 Abmat Sit-ups

110 Double Unders
Rx+:(60, 40) (T2B in place of Abmat Sit-ups reps of 40-35-25)

L3: (45, 30)

L2: (40, 25) (Double Under Attempts)

L1: (35, 20) (Single Unders reps of 75 per round) (Abmat Sit-ups reps of 25 per round)

22:00 Cap

Extra Credit

D: Banded Plank Row (4 x 8-12 ea. Rest 30s.)

Categories: WOD

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