Consistency is Key!

CrossFit Carolina Beach – CrossFit

– Strength: If you were here last week we are performing the same variation this week – the floor press. Add 5% from last weeks weight and perform 5 sets of 4 with that weight for all sets. If you were not here you’ll perform 5 x 5 @70% for all sets.
– Metcon: The goal with this workout is consistency – use the run to recover and keep this running intervals ”sustainable.” You should not be hitting failure at any point so break sets before you have to.

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A: Warm-up (No Measure)


5 Yoga Push-ups

10 Hollow Rocks

100 Meter Run


Get barbells out and review the Floor Press.

*Spend 3 sets warming people. People that are resting are to perform 15 Slow + Controlled Banded Pull-aparts with a supinated grip.


B: Close Grip Floor Press (3/5 x 4 @75% of 4/26. Rest 90s.)

Metcon Prep

C: Warm-up (No Measure)

Strict T2B/Push-up Warm-up x 5 minutes.


D: Metcon (AMRAP – Rounds and Reps)


10 Strict T2B

10 Push-ups

400 Meter Run

Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)

L2: (Strict Knee Lifts) (Box Push-ups)

L1: (Abmat Sit-ups) (Box Push-ups) (200 Meter Run)

Extra Credit

E1: Banded Face Pulls (4 x 15. No rest.)

*Hold end range for a 1 count

E2: Banded Pull Downs (4 x 30. No rest.)
*Complete all reps explosively – no pause

*Alternate back and forth until sets are complete.

Categories: WOD

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