CrossFit Carolina Beach – Competitors Training

– Strength: Today we’ll perform strict gymnastics work. All sets should be challenging for all prescribed rep-ranges so use the available options or feel free to go outside of these options based on your ability.

– Metcon: Today we are looking for a consistent, 80% effort for the entire 17 minutes. After this is complete you’ll proceed into the ”extra credit” work resting as little as possible.

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A1: Strict Handstand Push-Ups (5×6-8. Rest 45 Seconds)

Add a vest if able to go UB. Go deficit if still able to go UB.

If not UB for 6-8, do stirct, then kip with 3 sec. eccentric for remaining reps each set.

A2: Legless Rope Climbs (5×1-2. Rest 45 seconds.)

Wear a vest if able.


B: Metcon (AMRAP – Rounds and Reps)

300 Meter Row

20 KB Snatches (53, 35) (10 each side)

10 T2B

5/3 Bar Muscle-ups

Accessory Work

C: Metcon (No Measure)

4 Rounds of:

15 DB Rollback Tricep Extensions

30 Banded Pull-aparts, underhand grip

Rest as needed.

Categories: WOD

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