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CrossFit Carolina Beach – Competitors Training

– Metcon: the challenge is to maintain consistent output across all AMRAPs. While each AMRAP is similar there are some subtle differences that will challenge you in a different way. Nothing in these AMRAPs should elicit an output that is going to slow you down substantially

– this is by design and forcing you to rely more on aerobic metabolism. All work should be capable of being completed close to UB for the duration. That means you should be choosing a plate that is light for you. Score today is your total amount of rounds + reps. Overall, 250 meter Row intervals should remain at one constant level effort throughout – remember each AMRAP is slightly shorter than the one before it with 2 minutes in between each to allow for enough recovery to be ready to go for the next. The 30-second ”rest” interval between completed rounds is to ensure consistency but this is hardly enough time to fully recover – you will see this merely enough time to drive the heart-rate down and get to the next set.

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A: Metcon (AMRAP – Rounds and Reps)

With a running clock:


Row 250 Meters

15 Abmat Sit-ups

50 Double Unders

Rest 30s between Rounds

2 minutes rest at 10:00 minute mark, then part 2

B: Metcon (AMRAP – Rounds and Reps)


Row 250 Meters

15 G20H w. plate (45, 25)

100 Single Unders

Rest 30s between rounds

Rest 2 minutes before part 3

C: Metcon (AMRAP – Rounds and Reps)


Row 250 Meters

10 Walking OH Lunges w. plate (45, 25) (total)

50 Jump Rope, Single Leg jumps (25 each side)

*Score = total rounds + reps

Accessory Work

D: Metcon (No Measure)

Reverse Hyper: 2 x 25@light. Rest 60s.


Bodyweight Glute Hip Thrusts x 100. Rest 30s.

*Perform these against a band if possible

*Sets of at least 25

Categories: WOD

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