Lt. Dan.

CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Speed work with the Close Grip Bench Press. Use chains or bands. If you’re unable to use either, still use 50% and work on accelerating through each rep AFAP.

– Metcon: Shoot for 12-14 minutes on today’s workout – around 80% effort. Break sets of KBS so you’re consistent across all sets. If needed, you can sub rope climb with legs as fatigue sets in.

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A: Bench Against Bands/chains. ( 6 x 5 @50% of 4/5 + bands or chains, every 60s.)

V: Tricep Rollback Extensions (6 x 10. Rest 60s.)


C: Metcon (Time)

For time:

40 KBS (70, 53)

4 Legless Rope Climbs

30 KBS

3 Legless Rope Climbs

20 KBS

2 Rope Climbs

10 KBS

1 Legless Rope Climbs

Accessory Work

D: Prone Incline Lateral Raise 21s (3×21)

7 pronated

7 neutral

7 supinated

Categories: WOD

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