CrossFit Carolina Beach – Competitors Training

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A: Speed Bench Press (7 x 4 @50% + band tension or chains, every 45s.)

Watch this video for detail from the world’s strongest gym, Westside Barbell
– AFAP on each set – go lighter if needed. These should be explosive AF.

– Use your most comfortable grip

– If possible use a football bar.

B: 1-Arm KB Row w. a pause (5 x 20 ea. Rest 60s.)
– not a typo – 100 total reps


C: Metcon (AMRAP – Rounds and Reps)


21 Air Squats

15 Calories on Rower (12 Calories)

9 DB Hang Power Snatch (50, 35) (9 Reps each side)

*One athlete completes a full round at a time.

Accessory Work

D: Metcon (No Measure)


Prone Lateral Raises – alternate reps between supinated – pronated – neutral.


2:00 Global Foam Roll each lat

2:00 Global Foam Roll Thoracic Spine

3:00 P. Breathing

Categories: WOD

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