It Burns

CrossFit Carolina Beach – Competitors Training

– Strength: The goal today is to be fast on all sets of speed bench press using a medium grip. We’ll then perform a ”challenge set” of max reps with the same weight we used for our speed sets. The purpose of this for additional hypertrophy. This challenge set should hurt. This will be repeated next week without the challenge set – we’ll perform 9 sets changing grip every three sets.

– Metcon: Today’s chipper is meant to be done at a slow and consistent pace – 75% effort. Pick a pace you know you can maintain and try to hold on to that pace for the entire workout. Overall, this workout will require you to be smart with your pacing. This should allow for consistency and for people to avoid excessive bouts of rest.

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A: Speed Bench Press (6 x 3 @50% of 1RM Bench Press, every 60s.)

Watch this video for detail from the world’s strongest gym, Westside Barbell
Then, next minute,

1 x Max Reps @50%


B: Metcon (Time)

For time:

Buy in:

250 Double Unders


100 total DB Renegade Rows (50, 35)

100 KB Snatches (53, 35) (50 EACH arm)

50 Strict T2B

100 Single Arm DB Push Press (50, 35) (50 EACH arm)

50 Burpee Pull-ups


250 Double Unders

Accessory Work

C: Metcon (AMRAP – Reps)

Banded Triceps Complex

– Supinated grip pushdown x 90s Max Reps

– Neutral grip pushdown x 90s Max Reps

– Overhead Extension x 90s Max Reps

Categories: WOD

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