CrossFit Carolina Beach – Competitors Training

– Strength: Today we are performing a superset of Strict Handstand push-ups and submax strict chin-ups.

Submax = 1-2 reps less than failure. These should be hard sets. Rest the full 2:00 after both movements. There should be no breakdown in form.

The purpose of those work is local fatigue training, but also reinforce good mechanics and train the triceps, delts, and biceps. Use a medium grip for the chin-ups today. Also, rep counts will likely fall off on each subsequent round which is okay today – but if the drop is drastic this is a sign that you are lacking in the local endurance department.

– Metcon: Today’s metcon should be a hard 80%-85% effort. You have 60s rest after each completed round which will allow for partial recovery. Pick a challenging pace and try to maintain for the duration of the workout. This workout is built to allow you to be able to push relatively hard while staying aerobic. How we mitigate relying on anaerobic metabolism is ensuring proper breathing on the Burpees.

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A: Strict Handstand Push-Ups (3 x submax. No rest.)

B: Strict Pull Ups (3 x submax. Rest 2:00)

Chin over bar. Play around with mixed grip and supinated


C: Metcon (AMRAP – Rounds and Reps)

With a running clock:


12 Burpees

9 Single Arm DB Hang Power Snatch each arm (50, 35)

6 Single Arm DB Push Press each arm (50, 35)

Rest 60s after each complete round

Then part 2.

D: Metcon (AMRAP – Rounds and Reps)


12 Burpee Pull-ups

9 Single DB Overhead Squat each arm (50, 35)

3 Rope Climbs (1 Legless + 2 w. legs)

Rest 60s after each completed round

Accessory Work

E: Kneeling Torso Row (1-Arm DB Rows: 3 x 30 ea. Rest 60s. )

Same weight as metcon

Categories: WOD

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