CrossFit Carolina Beach – CrossFit

– Strength: Today we’ll work up to a 1RM close grip bench press. Start with larger sets and work to singles as you increase in weight. Rest 2 minutes between heavy singles and make sure you have a spot as you increase in weight.

– Metcon: Today’s AMRAP should be done at 75% effort throughout the entire workout. Choose a lighter weight for the barbell row. The run will be a good opportunity to rest your grip. Focus on efficient breathing during the run.

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A: Metcon (No Measure)

2 Rounds of:

Banded Pushdowns x 20

Deadbugs x 20 (total)

Barbell Rows x 20 (empty bar) (pronated grip set #1/supinated grip set #2)


Rope Climb Practice

*1 – 1/2 Rope climb for people that have them (climb half-way up the rope 7.5 ft)

*1 Ground to standing for people that do not


B: Bench Press (5-4-3-2-1+. Rest 2:00)

– Build to a 1RM (1+ = 3-4 singles above 90%.)

– Beginners: Build to a moderate set of 3 only adding weight if form permits.


C: Metcon (AMRAP – Rounds and Reps)


2 Rope Climbs

20 Barbell Rows (95, 65)

200 Meter Run

L3: (1 Rope Climb) (75, 55)

L2: (5 Strict Band Assisted Chin-ups) (65, 45)

L1: (8 Ring Rows) (55, 35)

Accessory Work

D: Metcon (Weight)

Shoulder Circuit
3 x 10-15 ea. Rest 60s

Lateral raise + front raise + cuban press

*Go light with these

Categories: WOD

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