KB Hell/Heaven?

CrossFit Carolina Beach – CrossFit

– Strength: Today we will be performing DB bench with a grip rotation. Grip will rotate from palms facing into palms facing out paired with iso-dynamic KB rows, which we’ll go over. Use 2 sets to work up to your desired weight for today then complete 5 sets of 8 with a minute of rest between sets.
– Metcon: Today’s metcon should be performed around 80-85% intensity. Grip will become a factor early on. You should be able to complete the KBS in 3 sets or less. Try to minimize rest when you put down the KBS. 18-minute time cap for this workout.

View Public Whiteboard


A: Warm-up (No Measure)

AMRAP 7 at a slow pace:

8 KB Swings (4 Russian + 4 American)

8 Squat Thrusts

16 Banded pull-aparts

16 Banded Pushdowns


3-Way Banded Shoulder Lat Stretch x 30s each position.


B1: DB Bench Press (With Rotation: 2/5 x 8. Rest 30s.)

– neutral to pronated grip

– Use incline if possible

B2: Iso-Dynamic KB Rows (2/5 x 8 each. Rest 30s.)



C: Metcon (Time)

For time:

40 KBS (53, 35)

4 Rope Climbs

30 KBS

3 Rope Climbs

20 KBS

2 Rope Climbs

10 KBS

1 Rope Climb
Rx+:(70, 53) (Legless Rope Climbs)

L3: (Rope Climbs of 3-2-1-1)

L2: (45, 30) (Complete 2-3 Total Rope Climbs then switch to 15 Ring Rows each round)

L1: (35, 25 Russian Swings) (10 Ring Rows each round)

18:00 Cap

Extra Credit

D: Prone Rear Lateral Raise 21s (3 x 7-7-7. Rest 60s.)

7 pronated grip + 7 neutral grip + 7 supinated grip.

Categories: WOD

Previous Post:


Next Post: