CrossFit Carolina Beach – CrossFit

– Strength: For your pull up cluster today you will do 5 reps with a wide overhand grip, 4 reps with an underhand grip just outside shoulder width and 3 reps with an underhand grip at shoulder width. Resting 10 seconds between each grip width. Then you will go directly into your rolling triceps extensions. Rest one minute after both movements are completed for a total of three working sets. You should be able to complete your pull-ups without reaching failure so use a partner if needed. Use one weight across all sets of triceps extensions.
– Metcon: Todays metcon with a partner with one person working at a time. Try to keep the work split evenly. We’re looking for 80% effort today so you should have another gear in reserve. If you have trouble pacing your workout then today is a great day to start a little slower than you think and adjusting your output up to 80% as the workout progresses.

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A: Warm-up (No Measure)

*Grab a light band

2 min Row (slow)

20 Banded Pull-aparts

10 Wide Push ups

:20-:30 second RKC Plank

90 second Row (Mod)

20 Banded Facepull-aparts

10 regular width push ups

:20-:30 second RKC Plank

1 min row (fast)

20 Single Arm Banded Lat Pulldown (10 each)

*2 ct pause during contraction

10 close width push ups

:20-:30 second RKC Plank


B1: Metcon (No Measure)

Pull-up Clusters: 1/3 x 5-4-3 (10s). No rest.

– Wide Grip + Wide Grip Chin-up + Close Grip Chin-up

– Add weight if needed

– Bodyweight

– Partner Assisted

B2: Rolling Triceps Extensions (1/3 x 15. Rest 90s.)
– One DB weight across all sets.


C: Metcon (Time)

For time with a partner:


Calories Row


Abmat Sit-ups

KBS (53, 35)

Rx+:(HSPU in place of Push-ups reps of 40-30-20-10-8)

L2: (Box Push-ups) (35, 25)

L1: (Box Push-ups) (35, 25 Russian Swings)

20:00 Time Cap

Extra Credit

D: Warm-up (No Measure)

Banded Facepull-aparts + Banded Pulldowns: 3 x 25 + 25. Rest 60s.

Categories: WOD

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