Strength Day

CrossFit Carolina Beach – CrossFit

– Strength: Strength only day today. After the warm up you will spend 15 minutes performing sets of 2-3 reps on either a split or push jerk. Adding weight as long as form permits. Advanced athletes will build to 75% and then do 6 sets of 2. After that you will build to a heavy set of 5 close grip bench press resting :90 seconds between sets.

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A: Warm-up (No Measure)

*With a light band and a barbell

15 Banded Facepull-aparts

15 Banded OH triceps pushdowns

15s of plank to Down Dog

10 Push press with 2 ct pause in dip

*Solid rack position; tight midline; balance in the dip and drive

15 Banded Facepull-aparts

15 Banded Overhead Triceps Extensions

5 Push jerk with 2 ct pause in the catch

*Balanced dip and drive; full extension, the timing of arms and feet

5 Split jerk with 2 ct pause in the catch

*Timing and footwork

**Coaches if possible, run the barbell movements on your call. This will allow you to call off some points of performance as you go, as well as triage some faults. You don’t need to rush through your warm-up. There is plenty of time to get into a little detail with Jerk technique.


B: Push Jerk (Build to 75% and then perform 6 x 2 across all set)

Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s.

C: Close Grip Bench Press (Work up to a heavy set of 5. Rest 90s.)
– use chains if possible.

Extra Credit

D: Metcon (Weight)

Finisher – AFAP:


Banded Hammer Curls

Banded Triceps Pushdowns

Categories: WOD

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