Fast But Proper

CrossFit Carolina Beach – CrossFit

– Strength: We are finding a 3RM close grip chin up. Rest 2 minutes between attempts. If unable to complete with weight, complete 6 sets of 3 reps with 90 sec rest between sets. Scale will be 5 sets of 5 partner assisted close grip chin ups.
-Metcon: You will complete these reps as fast as possible while maintaining proper form. You should be able to do large sets of each movement without hitting failure. Banded pull aparts will be done with a pronated grip and the floor press will be a neutral grip.

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A: Warm-up (No Measure)

Grab a set of DBs and a band and complete:

10 Bent-over Double DB Rows

30 Banded Pull-aparts

10 DB Hammer Curls

30 Banded Triceps Pushdowns

10 DB Hang Power Cleans

30 Banded Pulldowns10 Push-ups on DBs

30 Banded Overhead Triceps Extensions

10 DB Hang Power Cleans

*Rest 10-15s between movements. This should give the coach time to coach each of the DB movements. Keep in mind these movements are in the Metcon today.


Review Pull-ups and available scaling options for the remainder of the warm-up.


B: Weighted Close Grip Chin-up (3RM. Rest 2:00)

Weighted Close Grip Chin-up
– L3: Bodyweight 6 x 3. Rest 90s.

– L2/L1: Partner Assisted Pull-ups 5 x 5. Rest 90s


C: Metcon (Time)



DB Hang Power Cleans (50, 35)

Push-ups on Dumbbells



DB Bench Press (50, 35) (Neutral Grip)

*50 Banded Pull-aparts after each set (pronated grip)

L3: (45, 30)

L2: (35, 25) (Box Push-ups)

L1: (25, 20) (Box Push-ups)

22:00 Time Cap on this work

Extra Credit

D: World’s Greatest Stretch30s each pose (No Measure)

Categories: WOD

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