Self Control

CrossFit Carolina Beach – Competitors Training

– Strength: Week 3 of bench press, but this week we’ll use the floor press instead of the BP. All sets should be challenging and do necessarily need to be fast.

– Metcon: The goal of today’s pieces is slower/consistent pacing – 75%. Breaking work before you have to is important today – all of your splits should be within 30-60s of each other.

We are ending with the same banded back complex that we did on 4/9 with the goal of performing this work more efficiently today – use the same band thickness.

View Public Whiteboard


A: Close Grip Floor Press (8 x 3 @75% of Last Friday. Rest 90s.)

B: Strict Pull Ups (5 x 3-3-3. Rest 2:00 Fatgripz pronated today.)

Chin over bar. Play around with mixed grip and supinated


C: Metcon (AMRAP – Rounds and Reps)



10 Burpee Pull-ups

15/10 Calorie Bike

Rest 2:00 . then part 2

D: Metcon (AMRAP – Rounds and Reps)


5/3 Bar Muscle-ups

10 Burpee Box Jumps (24, 20)

400 Meter Run

Accessory Work

Metcon (No Measure)

Banded Upper Back Complex:

50 Pulldowns

50 Banded Facepull-aparts

50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest

Categories: WOD

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