Don’t Redline!

CrossFit Carolina Beach – CrossFit

– Strength: The close grip floor press will target more triceps compared to a regular grip. You will use 70% of weight established last Friday or a moderate weight. Sets don’t necessarily have to be fast, but should be executed with perfect form.
– Metcon: Go into this workout with a pacing strategy for your burpees and bike/row. Aim for 75% effort throughout this workout. If you redline early, it will be hard to bring your heart rate back down. Try to go unbroken on the sets of HSPU.

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A: Warm-up (No Measure)

15/10 Calorie bike at a moderate pace


At a slow pace:


Light DB Floor Press

Banded Pushdowns

Banded Pull-aparts (supinated grip)

Then with the remainder of the time,


B: Close Grip Floor Press (3/5 x 5 @70% of Last Friday. Rest 90s.)
~ Warm-up Metcon Movements


C: Metcon (AMRAP – Rounds and Reps)



10 Burpee Pull-ups

15/10 Calorie Bike (or 20/15 Calorie Row)
Rx+:(Strict HSPU) (Calories on Ski Erg if possible)

L3: (HSPU to 1 Abmat)

L2: (Push-ups)

L1: (Box Push-ups) (Burpees – no pull-up)

Extra Credit

D: Metcon (No Measure)

Banded Back Complex:

50 Pulldowns

50 Banded Facepull-aparts

50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest

*Same as 4/9. The goal today is complete this work faster than before.

Categories: WOD

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