No Cake Walk

CrossFit Carolina Beach – CrossFit

– Strength: Today we’ll perform a protocol that is going to BLOW up your biceps – don’t let this one fool you. It would be best to overscale this as the volume will add up fast and we are working the same muscle groups for all three movements. Similar format to last week.
– Metcon: Today’s work looks “easy” but believe me it is not. Use a challenging load for your OH carries, but you should be able to go the entire distance without having to put the weight down.

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A: Warm-up (No Measure)

Abmat Pizza Game

*For every drop complete 15 Banded Pull-aparts + 15 Banded Triceps Pushdowns


3 Way Banded Shoulder + Lat Stretch x 20s each position.


B: Metcon (Weight)

“6-12-25 Protocol”

3-4 Rounds of:

6 Close Grip Chin-ups

12 DB Hammer Curls

25 Banded Facepull-aparts

No rest between movements, but Rest 3:00 after all three exercises.

Rx+:(4 Rounds)

Rx/L3: (3 Rounds)

L2?L1 Strength:

3-4 Rounds of:

12 DB Bench Press – neutral grip

12 DB Rows each

15 Banded Pushdowns

*Similar to last week for L1 Strength

Rest 2:00


C: Metcon (No Measure)


90 Ft. Overhead KB Carry (right)

90 Ft. Overhead KB Carry (left)

15 DB Rollback Triceps Extensions (moderate-heavy)

15 Banded Triceps Pushdowns (heavy band)

*Rest as needed


Extra Credit

D: Warm-up (No Measure)

5 Minutes of Zone 1 work i.e. bike, row, job, ski erg


3 Way Banded Shoulder + Lat Stretch x 30s each position.

*Same as in warm-up

Categories: WOD

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