Shoulder Tension

CrossFit Carolina Beach – Competitors Training

– Strength: Today we are building to a moderate set of 1 push press + 1 push jerk + 1 split jerk against a single strand band. The goal isn’t necessarily to hit a max – just a 3 challenging sets. This work has two purposes: 1) Provide variance to our overhead work in which people will be able to refine their dip and drive phase 2) Build to a challenging, but technically proficient set. All sets should look as good as the one before it and for many technique should actually improve as they build in weight. Ending on 80%-85% of 1RM push press today is a good goal. There should be NO missed sets. Even beginners should benefit today – they’ll simply use one load across all sets or add weight if form permits.

– Metcon: Today’s workout is meant to challenge your shoulder and core endurance executed at around 75% effort. This means you should be able to keep your effort consistent, even if that means going slower. Loading is meant to be light today – you should go lighter than they think if they have any doubts.

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A: Push Press + Push Jerk + Split Jerk (10×1 with a thin single strand band, building)

0 x 1 + 1 + 1. Rest 90s.

– Build to a moderate weight over the course of 10 sets.

B: Barbell Row (4 x 6, AHAP. Rest 60s. )

Use bands or chains if possible. Snatch grip today.


C: Metcon (AMRAP – Rounds and Reps)


40 Double Unders (use a heavy rope if possible)

30 DB Renegade Rows (50, 35) (total reps)

20 Hang Power Snatch (95, 65)

10 T2B

5/2 Ring Muscle-ups

Accessory Work

D: Metcon (AMRAP – Reps)

Banded Triceps Complex

– Supinated grip pushdown (median head of triceps) x 90s Max Reps

– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps

– Overhead Extension (all three heads + anconeous) x 90s Max Reps

*Denote TOTAL number reps complete

Categories: WOD

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