CrossFit Carolina Beach – Competitors Training

– Strength: Set-up using a band for added resistance attached to a heavy DB or KB. Take 3 sets to build to the correct resistance then perform 5 sets of 4-5 per set.

– Metcon: This is an easy workout to underestimate, but we are shooting for maximal repetitions with push press/rows. I’d like to see you complete a total of 120 rows and 70 push presses. For that to happen you need to go light with their barbell choice and aim to complete as many rounds as possible. 1k should be HARD pace, roughly 80% and about 20-30 seconds off your best 1K row time. There are purposefully more rows than there are presses in this workout. For workout #2 treat this is a hard-effort, but a level of effort that you can sustain for 10 minutes

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A: Wide Grip Pull Ups (5 x 4-5. Rest 90s.)

with band resistance pulling down.


B: Metcon (AMRAP – Rounds and Reps)


Row 1k

With the remaining time AMRAP:

20 Barbell Rows (115, 75)

10 Push Press (115, 75)

rest 5 minutes, then part 2.

C: Metcon (Calories)

At 15 minute mark:

From minutes 15:00-25:00

Row 1k

With the remaining time:

Max Calories Ski Erg or Bike

Accessory Work

D: Metcon (No Measure)

1a) Barbell Curls: 3 x 20. Rest 60s.

1b) Prone Rear Lateral Raises: 3 x 30. Rest 30s.

– 10 Pronated + 10 Neutral + 10 Supinated

– Go light with these!

Categories: WOD

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