Grip Blaster

CrossFit Carolina Beach – CrossFit

– Strength: Today we are building to a 1RM in the Split Jerk. If you have a current number your goal is to beat that by 5#s so make sure you have a tight plan in place.
– Metcon: Today’s ”metcon” is more of grip tester. This is done with an empty barbell on purpose as your forearms will be the limiting factor. Even still, challenge yourself to go for big sets while keeping your form on point. You may be surprised how tough this one is.

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A: Warm-up (No Measure)

Grab a barbell and a band and complete

3 rounds of BP

Upper Body Complex #2

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Triceps Pushdowns


Begin your Split Jerk Review


B: Split Jerk (1RM. Rest 2:00)

– Build to a 1RM (3-4 singles above 90%)

– Beginner: Work on Technique or perform Push Press for a heavy triple.


C: Grip Blaster (Time)

For time with an empty barbell:

75 Barbell Rows (45, 35)

50 Barbell Curls

50 Barbell Strict Press

50 Barbell Rows

75 Hang Power Cleans
L2: (35, 15)

L1: (35, 15) (30 Reps per movement)

15:00 Cap

Extra Credit

Half Kneeling Low Banded Wood Chop (3 x 10 ea. Rest 60s.)

Categories: WOD