Feb 2nd

CrossFit Carolina Beach – CrossFit

– Strength: Today we are performing ”cluster sets” which are small bouts of rest in between sets which will allow you to perform more volume than a straight set. In this case 2.2.2 resting 10s after each set of 2. These should be challenging sets of 2.
– Metcon: Don’t let this workout fool you, there is a high volume of work here. Most of you are going to struggle with the Barbell Row as this is a movement we don’t normally perform in a metcon, but challenge yourself to complete all of this work as strict as possible.

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A: Warm-up (No Measure)

3 Rounds of BP Upper Complex. Grab a light band and an empty barbell:

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

30 Banded Pull-aparts

15 Banded Pushdowns

Rest 60s between rounds. Use an empty barbell for all rounds.

*Video shown includes hang power cleans. We are skipping this movement today.


Strict Pull-up Clusters Review + Scaling


B: Strict Pull Ups (shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00.)

Chin over bar. Play around with mixed grip and supinated
– Adv: Add weight

– Int: Bodyweight

– Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring Rows.


C: Metcon (Time)

5 RFT:

20 Push-ups

20 Barbell Rows (95, 65)

20 Abmat Sit-ups

20 Push Press (95, 65)
Rx+:(Start each round with 5/3 Ring Muscle-ups)

L3: (75, 55)

L2: (Box Push-ups) (65, 45)

L1: (12-15 Reps per movement) (Box Push-ups) (55, 35)

22:00 Cap

Extra Credit

D: DB Seated Cleans (3 x 15. Rest 60s.or Crossover Symmetry)

or Crossover Symmetry

Categories: WOD

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