Other work

CrossFit Carolina Beach – Competitors Training

If you can split these sessions up, do so.

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A: Bench Press (5,4,3,2,1,1,1. 1RM after a lot of reps)

B: Barbell Row (4×15. Rest 60 Seconds)

C1: Incline Tricep Extension (3×15. Rest 30)


C2: Band Pull Aparts (3×100. Rest 30 seconds)

D: Metcon (No Measure)

Plank against a band
6 x 20s on/10s off.

E: Metcon (No Measure)

3 Rounds of 2:00 on with a partner:

2:00 of Box Jumps w. step down (24, 20)

2:00 of KBS (53, 35)

2:00 of Hand Release Push-ups

2:00 Hang Power Cleans (115, 75)

2:00 Abmat Sit-ups


800 Meter Farmer Carry w. sled attached to your belt (light sled) (35, 25 Kettlebells). This is done on your own.

*One person works. Split however desired

Categories: WOD

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