Go In w/ Strategy!

CrossFit Carolina Beach – CrossFit

– Strength: The close grip floor press will target more triceps compared to a regular grip. You will use 70% of weight established last Friday. No one should be hitting failure on these sets. Rest 90s as weight increases
– Metcon: Go into this workout with a pacing strategy for your burpees and bike/row. Aim for 75% effort throughout this workout. If you redline early, it will be hard to bring your heart rate back down. Try to go unbroken on the sets of HSPU.

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A: Warm-up (No Measure)

15/10 Calorie bike at a moderate pace


At a slow pace:


Light DB Floor Press

Banded Pushdowns

Banded Pull-aparts (supinated grip)

Then with the remainder of time,


HSPU and scaling

C2B Pull-ups

Floor Press Technique


B: Close Grip Floor Press (3/4 x 6 @60% of Last Friday. Rest 90s.)

*Between work sets complete 10 DB Hammer Curls


C: Metcon (AMRAP – Rounds)

20 Minutes on the clock:

Buy in: 400 Meter Single Arm Overhead KB Carry (alternate sides evenly) (53, 35)

Remaining time Max Rounds of:


8 C2B Pull-ups

12/9 Calorie Bike

Rx+:(Strict HSPU) (Calories on Ski Erg if possible)

L3: (HSPU to 1 Abmat) (Regular Pull-ups)

L2: (Push-ups) (Band Assisted Pull-ups)

L1: (Box Push-ups) (10 Ring Rows)

*Alternate – 15/12 Calorie Row in place of bike

Extra Credit

D: Banded Back Complex (Same as 4/9. Goal: Complete faster than before.)

50 Pulldowns

50 Banded Facepull-aparts

50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest


Categories: WOD

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