Maintain 4 Gain

CrossFit Carolina Beach – CrossFit

– Strength: Perform 3 reps every 60 seconds x 6 sets. We are going for moderate weight with added resistance (the band) which will be a smaller band attached at both sides of the barbell. Brace the core and glutes and work on a quick dip/drive and explosion. Focus here is on improving movement patterns which will translate to a better, more explosive dip/drive on your push press.
– Metcon: 20 min workout switching movements each minute between: 15 db push press, 30 du, 15 db rows, and 15 burpees. There is no designated rest so scale accordingly. This workout will challenge your ability to maintain efficient movement patterns under fatigue. Scale reps appropriately to allow for some rest between movements. Burpees will eat up time quickly.

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A: Warm-up (No Measure)

5 minutes of Dynamic Warm-up:

(high knees

butt kicks

skips for height/distance

bear walk

side shuffle

bear walk again

Inchworks with a push-up


3 Rounds:

Banded Push Press with empty bar x 5.

– 15 Banded Pulldowns between sets


B: Speed Push Press against single strand band (6 x 3 @60-65% of last Friday, every 60s.)
– Beginner: 5 x 5, no band. Rest 90s.

– If you’re not using bands perform all sets at 80% of 1RM, every 90s.


C: Metcon (Weight)

EMOM 20:

Minute 1: 15 DB Push Press (50s, 35s)

Minute 2: 30 Double Unders

Minute 3: 15 Bent-over Double DB Rows (50s, 35s)

Minute 4: 15 Burpees
L2: (40s, 25s) (Double Under Attempts) (10 Burpees)

L1: (35s, 20s) (40 Single Unders) (8 Burpees)

Extra Credit

D1: Banded Hammer Curls (3 x 15. No rest.)

D2: Elbow out Tricep Extensions (3 x 15. No rest.)

Categories: WOD

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