CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of Speed work with the Close Grip Bench. All sets should be fast/explosive and even if you’re not using chains or bands still go with the same percentage.

– Metcon: Today we are working on Handstand walking (if you’re a ninja you can include obstacles) and triple unders. This work should be relatively easy today.

Then we’ll end with some accessory work for the upper body. The ”x distance” is based on your ability – 25-50ft should fit the bill for most of you, but this should be an UB set.

View Public Whiteboard


A: Bench Press (6 x 5 @50% of 4/5 + bands or chains, every 60s.)

B: Tricep Rollback Extensions (6 x 10. Rest 60s.)


C: Metcon (No Measure)

EMOM 12:

ODD Minutes: Handstand Walking x __

EVEN Minutes: Triple Under Practice

Then, part two.

D: Metcon (No Measure)


Sledpull Rows x 100 ft.

Sledpull Triceps Extensions x 100 ft.

Ring Rows x 20

Accessory Work

E: Metcon (No Measure)

10 Minutes Bike or Row Cooldown

Categories: WOD

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