Oct 19

CrossFit Carolina Beach – CrossFit

– Strength: Superset of Tricep/Back work. Build in weight with the close grip bench. Your last set should
be relatively difficult. Between sets perform 25 banded pull-aparts.

– Metcon: This workout is locally/globally demanding ie. pull-ups will challenge your local musculature
and KBS/TGU will challenge your cardio-respiratory system/musculature head to toe.
Be smart, and
pace yourself at around 75%. There is no time component today so you can focus on quality!

View Public Whiteboard


A: Warm-up (No Measure)

Grab a light KB and complete:

5 TGU on each side

5 Single Arm Russian Swings each

5 Single Arm KB Push press each

5 KB Front Squat on each side

5 American Swings

5 Yoga Push-ups


Review Close Grip Bench Press + Pull-ups Scaling


B1: Close Grip Bench Press (3 x 8-10. Rest 45s.)

– add weight each set building to a moderate/heavy set of 8-10.

– This is 3 “work sets”

B2: Banded Pull-apart (3 x 25. Rest 45s.)

~ Make sure pull-up scaling is good to go.


C: Metcon (Weight)

5 Rounds, NOT FOR TIME:

2 Turkish Get-ups after each completed round (1 on each side)

10 Pull-ups

20 KBS (53, 35)
Rx+:(Strict Pull-ups)

L3: (45, 30)

L2: (Band Assisted Pull-ups) (35, 25)

L1: (Ring Rows) (35, 25 Russian Swings)

*Ideally you will use the same weight for TGU for KBS.

20:00 Cap on this Work

Extra Credit

D: Abs with a plate Switch (4 x 20s work/20s rest.)


Categories: WOD

Previous Post: