Functional Mover

CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of Speed work with the Floor Press. We are building to 75%, but all sets should be smooth efficient.

– Metcon: Today’s pieces are about staying consistent with your effort, around 75-80%. Nothing here should stop you in your tracks. Hopefully you’re efficient with the KB snatch. These should not be damaging to your wrist so make sure you watch the video attached.

View Public Whiteboard


A: Floor Press (3 x 3 @60%, 3 x 3 @70%, 3 x 3 @75%, every 60s.)

– change grip every 3 sets ie. close, medium, wide.

B: Kneeling Torso Row (4 x 8-10 each. Rest 60s. – build to a challenging )

Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.


C: Metcon (Time)

For time:


KB Snatch (53, 35) (total reps split between left/right)


*2 Legless Rope Climbs after each round

Accessory Work

D: Metcon (No Measure)

3 Rounds of:

50 Banded Pushdowns

50 Underhand Banded Pull-aparts

20s L-Sit Hold

Categories: WOD

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