Push Yo Self

CrossFit Carolina Beach – CrossFit

– Metcon: Today we have a good mix of GPP work that is going to train your grip, midline, and posterior chain with a bit of an emphasis on overhead strength and stability. Make sure not to rush through the OH carries and work hard to keep that KB stacked directly over the shoulder. We’re looking for about 60-70% effort across the entire 30 minutes.

View Public Whiteboard


A: Warm-up (No Measure)

8 Minutes of:

50m Sled push *increasing in weight

**Right arm only with KB:

5 Bent-over row

5 Push Press

50 ft OH carry

*Same with left arm

**Coaches watch for a good front rack in the push press and good OH positioning during the OH carry


B: Metcon (No Measure)

30 Minutes on the Clock:

Row 2k

Remaining time Max Rounds:

100 Ft. Front Rack Carry (53, 35)

100 Ft. Single OH Carry (53, 35)

100 Ft. Bear Crawls (or HS Walk)

100 Ft. Heavy Sled push

Rest as needed.
*Client choice of scaling

*Score = what you ate for breakfast – don’t lie =)

(Write in comment)

Extra Credit

C: Banded Triceps Pushdowns (100 reps, AFAP.)


Categories: WOD

Previous Post: