Nov 12th

CrossFit Carolina Beach – Competitors Training

– Strength: Similar upper work to last week – all sets should be challenging.
– Metcon: A mix of an odd movement and loaded carries today – if needed go lighter than you think on this one and look to have at least 90s to rest before the start of each new round.

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Warm-up (No Measure)

1) Three-Way Thoracic Spine Foam Roll: 1-2 inches of motion x 2-3 spots x 20-30 seconds each. + Hinged Back Biphasic Lat Stretch x 45s + 15s end range on each rep.

2) AMRAP 3 of:

Rusin Triset: 2 x 10 ea.

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

3) 2 Rounds of:

10 Slight Decline DB Bench Press – light

10 Symmetrical Stance 1-Arm DB Rows – pronated grip

3) Review all Metcon Movements x 3-5 reps each

Double KB Clean + Jerk

Front Rack Carry


A: Speed Bench Press (slight incline: 3/9 x 3 @55%, every 45s. )

Watch this video for detail from the world’s strongest gym, Westside Barbell
Change grip every 3 sets

B1: DB Decline Bench Press (2/4 x 10 across. 5lbs more than last Tues)

Prop a bench on something 4” tall. Head facing down. Bench some dumbbells

B2: 1 Arm Supported Row – KB or DB (2/4 x 15 across per arm. )

Symmetrical stance. Non-working arm in support.
Pronated grip today.

Rest 30 sec between. Rest 60 sec after before going back to bench


C: Metcon (Weight)

Every 5:00 x 5 sets:

50 Ft. Front Rack KB Carry

10 Double KB Clean + Press (53s, 35s)

50 Ft. Front Rack KB Carry

15 T2B

L3: (45s, 25s)

L2: (35s, 20s)

L1: (25s, 12s)

Extra Credit

D: Metcon (No Measure)

Banded Triceps Complex x AMRAP 1 each position

– supinated + pronated + overhead


– Half-kneeling Biphasic Pec Stretch x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Categories: WOD

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