Just Get it!

CrossFit Carolina Beach – CrossFit

– Strength: Today we are building to 1RM Push Press over the course 7-8 sets. If you have a current max your goal is beat that number by 5#s so have a plan in place.
– Metcon: This workout is intended to be fast pace and completed in big sets. Weights increase on your push press each round as the reps descend. We are looking for 90% effort today so don’t worry about pacing – challenge yourself to go hard.

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A: Warm-up (No Measure)

3 Minutes of:

Minute 1: Single Unders

Minute 2: Double Unders or Attempts

Minute 3: Triple Under Attempts


Grab a barbell and 1 KB and complete:

15 Bent-over Barbell Rows

10 KB Windmills each side

15 Push Press w. empty bar

10 KB 1-Arm Rows each

15 Hang Power Cleans w. empty bar

10 KB Windmills each side


Review the Push Press


B: Push Press (5-4-3-2-1+. Rest 2:00)

– 3-4 singles above 90% building to a new 1RM

– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.

C: 1-Arm KB Row w. a pause (1/4 x 10 ea. Rest 60s.)

– Neutral grip


D: Metcon (Time)

For time:

100 Double Unders

25 Push Press (95, 65)

75 Double Unders

20 Push Press (135, 95)

50 Double Unders

15 Push Press (155, 105)
L3: (75, 55) (115, 75) (135, 95)

L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)

L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)

*9:00 Time Cap

Extra Credit

E: Banded Overhead Tricep Etensions (4 x 15. Rest 60s.)


Categories: WOD

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