Nov 9th

CrossFit Carolina Beach – CrossFit

– Strength: Today we are building to a max in the Close Grip Bench Press followed by a drop set. Have a plan and make small jumps in weight to beat your previous max by 5#s. Once you’ve rested you’ll complete a drop set at 75% of 1RM for max reps.
– Metcon: Today is intended to be a sprint, 95-100% effort. You’ll likely be able to go faster on this one then you think. If you’re using chin-ups for rope climb scaling these sets should be able to be completed fast/UB.

View Public Whiteboard


A: Warm-up (No Measure)

Coach Led Movement in place. Athletes will need a light band

– 10 Yoga Push-ups

– 15 Slow Banded Pull-aparts

– 10 Scorpions

– 15 Slow Banded Pull-aparts

– 10 Reveres Lunges in place

– 15 Slow Banded Pull-aparts

– 10 Yoga Push-ups

– Put band on pull-up and complete 45 Banded Pushdowns in as few of sets as possible.

Then 7 minutes on,

Rope Climb Review

Close Grip Bench Review


B: Close Grip Bench Press (1RM + Drop Set. Rest 2:00)
~ After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps


Metcon Prep: Warm-up Rope Climbs/Set-up Scaling.


C: 2014 Regionals Event 5 (Time)

10 RFT:

1 Rope Climb

200 Ft. Sprint

11:00 Cap

Rx+:(Legless Rope Climbs)

L3: (8 Rounds)

L2: (5 Band Assisted Chin-ups per round)

L1: (5 Ring Rows per round)
Alternate Options:

Air Bike or Ski Erg x 10/8 Calories per round (or 20s whichever comes first)

Rowing x 15/12 Cals per round

Extra Credit

D: DB Shrugs (4 x 15. Rest 60s.)
– Hold peak contraction for 1 count.

Categories: WOD

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