CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Speed touch n go Push Jerk work (use your max from 10/26.) Set-up your bands you so you’re using a single strand band attached to a heavy DB or KB. The band should challenge your OH stability.

For strict ring MU work this volume is based on YOUR individual needs so feel free to adjust those numbers +/- if needed.

– Metcon: Today’s EMOM should challenge you, but you should NOT be hitting failure on your bench press so modify the loading if needed. All sets should be complete with time to spare and keep around 80% effort for the entire 25 minutes.

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A: Push Jerk Against Bands (6 x 4 @50% of Last Friday + band tension, every 90)


B: Strict Muscle Ups (Accumulate 10-15 reps)


Adv: 15 Reps

Int: 10 Reps

Beg: 15 Strict Ring Pull-ups + 15 Strict Ring Dips

10 Minute Cap on this portion.


C: Metcon (No Measure)

Minute 1: 10 Close Grip Bench (185, 95)

Minute 2: 30 DB Renegade Rows (50s, 35s) (Total reps)

Minute 3: 40 UB Double Unders

Minute 4: 15 GHD Sit-ups

Minute 5: 1 Lap Sledpull Rows

Accessory Work

D: Metcon (No Measure)

100 Banded Facepull aparts


5 Minutes of “Recovery” P. Breathing

Categories: WOD

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