Heart Breaker

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a max Floor Press – last tested on 9/21. Have the goal of beating your previous max by 5#s. Additionally, we’ll perform the same variation of chest supported row that we performed a few weeks ago, but with less volume so loading should be heavier.

– Metcon: This workout today can be absolutely brutal if you don’t pace correctly. Start slower than you think and adjust as it progresses. Loading is intended to be light today.

View Public Whiteboard


A: Floor Press (5-4-3-2-1+. Rest 2:00 to a 1RM)

B: Reverse Hyper Chest Supported Rows (4 x 15. Rest 60s. Heavy)



C: Heart Breaker (AMRAP – Rounds and Reps)


15 Push Press (115, 75)

15 SDHP (115, 75)

RX+= 9 minutes. Same weight. Sub hang pwr. clean+S2OH for push press.

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)



10 SDHP (35, 25)

15 Russian KBS (35, 25)

20 Mountain Climbers (total)

Rest 60-90s after each round

Accessory Work

D: Metcon (No Measure)

Double Alternating Tabata: 8 x 20s work/10s rest.

1a) Banded pull-aparts

1b) Wheels on the Bus

*This is a superset where you’ll alternate each movement for each interval of 20s work.


Categories: WOD

Previous Post:


Next Post: