Mixed Modal

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 3RM of Medium grip (roughly shoulder width) floor press in 6-7 sets. After you’ve performed your 3RM strip 20% off the bar and perform one set of max reps. Record your total number of reps. Use swiss bar if able.

– Metcon: Each interval should be able to be sustained for the entire 20-minute EMOM. This work should be more quality vs. quantity type work where you feel good after.

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A: Floor Press (3RM + 1 Drop Set. Rest 2:00)

3RM + 1 Drop Set. Rest 2:00

– use chains if possible and a swiss bar if possible

– Compare to 7/27

B: Bench Press w/ Banded KBs (4 x 25. Rest 60s.)

Set 1: Close Grip

Set 2: Medium Grip

Set 3: Slightly wider than set #2

Set 4: Slightly wider than set #3


C: Metcon (No Measure)

20 Minute EMOM
MINUTE 1: 2 Legless Rope Climbs

MINUTE 2: 50 Ft. Overhead Yoke Carry (or heavy OH KB Carry)

MINUTE 3: 30 Heavy Rope Double Unders(40reg dubs)

MINUTE 4: 15 Ring Rows

MINUTE 5: 60s Easy Ski Erg or Row

Accessory Work

D: Tricep Rollback Extensions (x 100 Light Reps)


Categories: WOD

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