Rip and Grip

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s metcon is meant to challenge your grip, barbell, and pull-up cycling ability – the 200 meter run between rounds is meant to provide built-in recovery so do not push these run intervals. All sets of Hang Power Cleans and Pull-ups should be capable of being done in 1-2 sets.
– Strength: Today’s work should challenge the upper-body for all sets, but be executed as strict as possible. This work is purposefully done after the metcon as assistance work for the upper-body today.

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A: Warm-up (No Measure)

PVC Game

* every time PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Air Squats

*Progressively make the PVC game harder so you have at least 4 drops


Grab barbells and complete:

5 Hang Muscle Cleans

Rest + Review Pull-ups + scaling options

5 Hang Power Cleans

5 Pull-ups or scaling option


B: Metcon (Time)

For time:


Hang Power Cleans (135, 95)

Strict Chin-ups

*200 Meter Run after each set

L3: (115, 75)

L2: (95, 65) (Band Assisted Strict Chin-ups)

L1: (75, 55) (DB Hammer Curls for Pull-ups today – light)

20:00 Cap


C1: Inverted Barbell Rows (Inverted Rows, Supinated Grip: 1/3 x 12. Rest 30s.)

C2: Dumbbell Neutral Grip Bench Press (1/3 x 12. Rest 30s.)
– Elevate a Bench on 45# plate

– Done with palms facing in (neutral) grip


D: Banded Face Pulls (5 Minutes of Max Reps. Rest as little as possible.)

*Every time you stop complete 10 second hollow hold

Categories: WOD

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