Sep. 17

CrossFit Carolina Beach – Competitors Training

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A: Speed Bench Press (7 x 4 @55% + band tension or chains, every 45s.)

Watch this video for detail from the world’s strongest gym, Westside Barbell
– AFAP on each set – go lighter if needed. These should be explosive AF.

– Use your most comfortable grip

– If possible use a football bar.

B: 1-Arm KB Row w. a pause (5 x 20 ea. Rest 60s.)
– not a typo – 100 total reps

– Elbow OUT, pronated grip – as opposed to last weeks neutral grip


C: Metcon (Time)

3 RFT:

1k Row

25/20 HSPU (any style)

25 T2B

Accessory Work

D: DB Bench Press (100 Reps – light/fast)


2:00 Global Foam Roll Lats

2:00 Global Foam Roll Pecs

3:00 P. Breathing

Categories: WOD

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