Quality is Strength

CrossFit Carolina Beach – CrossFit

– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting for how you’re going to beat your old number.
– Metcon: The purpose of today is to focus on quality of movement for each interval. You should have at least 20s of rest after each set.

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A: Warm-up (No Measure)

2 Rounds of 20s Work/10s Rest of:

1a) Abmat Sit-ups

1b) Alt. Box Step-ups

1c) Banded Triceps Pushdowns

1d) Banded Pull-aparts

*Move through all 4 movements for a total 2 rounds each


Remaining time warm-up/review the Bench Press


B: Bench Press (5-4-3-2-1+. Rest 2:00– Build to a 1RM (1+ = 3-4 si)

– Build to a 1RM (1+ = 3-4 singles above 90%)

– Beginner: Bench Press: 5 x 5, adding weight if form permits.


C: Metcon (No Measure)

EMOM 20:

Minute 1: 15 Hollow Rocks

Minute 2: 12 Ring Rows

Minute 3: 10 Box Jumps w. step down (24, 20)

Minute 4: 100 Ft. Bear Crawl

L2: (20, 15)

L1: (Abmat Sit-ups) (20, 15 Step-ups) (50 ft. Bear Crawl)

Extra Credit

D: Tricep Rollback Extensions (4 x 15. Rest 60s. )

– same weight as last week.

Categories: WOD

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