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CrossFit Carolina Beach – CrossFit

– Strength: Today we will build to a 3RM close grip floor press. This should take you 6-8 sets to build up to and your goal should be a 5# PR. Make sure you have a spotter and devise a good plan of how you are going to progress your build up to that PR. Having a plan helps to increase our chances of setting a new personal record. We last tested this on 2/15.
– Metcon: Nothing too complicated in today’s metcon. Today we have four, four-minute AMRAPs with one exercise each and these can be done in any order. You should be shooting for 50+ reps per AMRAP.

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A: Warm-up (No Measure)

2min Row/Bike/Ski

*Just one station

Then with light DBs + light band (on rig)

2 Rounds of:

10 DB Floor Press

10 Renegade Row

10 Single Arm Banded Triceps Pushdowns

10 Single Arm Banded Lat Pulldowns each

*set up racks for Floor Press and go over points of performance


B: Close Grip Floor Press (3RM. Rest 2:00)
– Grip just inside of shoulders

– Beginner: 5 x 5 with a moderate load.


C: Metcon (AMRAP – Reps)


DB Bench Press (client choice of weight)

Right into:


Barbell Curls (empty bar)

Right into:


Russian Twists w. a plate (client choice of weight)

Right into:


Bradford Press (empty bar) (back + front = 1 rep)
*Score = total reps

Extra Credit

D: Banded Upper Back Complex (Goal to do all 150 reps with minimal rest)

50 Pulldowns

50 Banded Facepull-aparts

50 Banded Pull-aparts (supinated grip)

Categories: WOD

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