CrossFit Carolina Beach – Competitors Training

– Skill: Quality work here. These should be ”easy” and fast. If you don’t have great butterfly pull-ups spend 60-90s each round working on them.

– Metcon: Similar format as last week with the same overall intent. You should be able to sustain all intervals without running into any issues. If needed, scale the volume so you don’t hit failure.

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A: Metcon (No Measure)

3 Rounds of:

10 Butterfly C2B Pull-ups

10 Alt. Pistols

25 Ft. Handstand Walk

Rest 60s after each round.


B: Metcon (No Measure)

EMOM 35:

Minute 1: 8/6 Strict Pull-ups

Minute 2: 12/10 Calorie Ski Erg or Bike

Minute 3: 15/10 Kipping Ring Dips

Minute 4: 50 Ft. OH Yoke Carry (or HEAVY OH Barbell Carry)

Minute 5: 10 Burpees to a target

Accessory Work

C: Metcon (No Measure)

2 Rounds of:

100 Banded Facepull-aparts

100 Banded Pushdowns

*Rest as needed.

Categories: WOD

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