Feb 1

CrossFit Carolina Beach – CrossFit

– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting on how you’re going to beat your old number.
– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.

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A: Warm-up (No Measure)

Partner Abmat Pizza Game:

*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.

*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

*This warm-up will be done for 8 minutes then Reminder of time you’ll review Bench Press Technique. Please make sure you watch this video.


B: Bench Press (1RM. Rest2 min.)

Beginner: 5 x 5, adding weight each. Rest 2:00

*In between sets complete 20 Banded Pull-aparts.


C: Metcon (Time)

5 rounds for time
10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

*Alternate Option

– 250m Row, 45s Bike OR Ski Erg

18:00 Cap

Accessory Work

D: Metcon (No Measure)


150-200 (total) Single Arm Banded Pushdowns

75-100 KB Curls

Categories: WOD

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