Doesn’t Take Long

CrossFit Carolina Beach – CrossFit

– Strength: This is the final week of our banded push press work. Weights should be heavier but all sets should be fast/efficient.
– Metcon: Today’s metcon should challenge both the lungs and local muscle endurance. It’s likely your output will fall off on this one so having a solid strategy with all elements of this workout is important. Effort should be around 80%.

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A: Warm-up (No Measure)

Partner up and complete

18 Calories on the Bike each at a moderate pace


50 Ft. Partner Wheelbarrow each

40 Medball Chest passes total

30 Shoulder Taps (each athlete)

20 Medball Chest Passes

10 Burpees (each)

50 Ft. Partner Wheelbarrow


Review Banded Push Press + HSPU scaling


B: Speed Push Press against single strand band (6 x 2 @65-70% of three Friday’s ago, every 90s.)
– Beginner: 5 x 5, no band. Rest 90s.

– If you’re not using bands perform all sets at 85% of 1RM, every 2:00.


HSPU: Make sure scaling is on point.


C: Metcon (Time)

5 RFT:

18/15 Calories Bike

15 T2B

Rx+:(Ski Erg Cals) (Strict HSPU)

L3: (HSPU to 1 Abmat)

L2: (90s Bike) (Knee Lifts) (Box Push-ups x 12 per rd)

L1: (90s Bike) (Abmat Sit-ups) (Box Push-ups x 8 per rd)

21:00 Cap

*Additional Options

400 Meter Run or 18/15 Calorie Ski Erg or 30/25 Calorie Row

Extra Credit

KB Hammer Curls (4 x 10. Rest 60s.)
*Between sets complete 30 Banded Pull-aparts with an underhand grip.

Categories: WOD

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