Regionals 2014 Event 5

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a max Close Grip Bench Press over the course of 7-8 sets then perform a drop set with 70% of 1RM. Shoot for 10+ reps on this set.

Then you’ll perform incline bench varying the load. These should be done between 6-10 reps per set.

– Metcon: 2014 Regional Workout should be an all-out sprint and well under the time cap. If needed alternate between legs and legless rope climbs as a scaling option.

View Public Whiteboard


A: Close Grip Bench Press (1RM + Drop Set(75%). Rest 2:00)

B: DB Incline Bench (50 Total Reps, heavy enough for sets of 6-10)

50 Total Reps varying the load. Start lighter and go up in weight each set. Rest as needed.


C: 2014 Regionals Event 5 (Time)

10 RFT:

1 Legless Rope Climb

200 Ft. Sprint

11:00 Cap
Rest 5 Min, the accessory.

Accessory Work

D: Metcon (No Measure)

5 Rounds of
50 Ft. Sledpull Rows

20s L-Sit

15 Snatch Grip BB Shrugs (1 count at top of each rep)

E: Metcon (No Measure)

5 Minutes of P. Breathing

Categories: WOD

Previous Post:


Next Post: