Nov 27

CrossFit Carolina Beach – CrossFit

– Skill: Similar work to last week with small variations. Perform the same skill ie. handstand hold (freestanding or against the wall) or HS walking and work on really reinforcing good movement.
– Metcon: Today’s EMOM will challenge you from head to toe, but ALL sets should be manageable and you should have enough time to recover between efforts.

View Public Whiteboard


A: Warm-up (No Measure)

With a light KB, perform the following for :20 on/:10 of (12 total intervals):

1-Arm KB Swing – R

1-Arm KB Swing – L

KB Push Press – R

KB Push Press – L

Single Arm KB Row – R

Single Arm KB Row – L

Lateral Burpee over the KB

KB Windmill – R

KB Windmill – L

Goblet Reverse Lunge – R

Goblet Reverse Lunge – L

KB Weighted Situp


Review Skill/Strength work and Rope Climbs


B: Metcon (Weight)

EMOM 10: Gymnastic Skill/Strength
~ ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week ie. handstand hold, walking or free-standing HS hold)

~ EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts


C: Metcon (Weight)

EMOM 10:

ODD Minutes: 15 KBS (53, 35)

EVEN Minutes: 2 Rope Climbs
Rx+:(10 KB Snatches Each Arm 53/35) (2 Legless Rope Climbs)

L3: (5 Strict Chin-ups)

L2: (35, 25) (Band Assisted Strict Chin-ups)

L1: (35, 25 Russian Swings) (10 Ring Rows per round)

Extra Credit

D: Single Arm OH Banded Tricep Extensions (3 x 25 each. Rest 30s.)

Categories: WOD

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