Strength Gains

CrossFit Carolina Beach – Competitors Training

– Strength: The goal today is to hit a small PR on your close bench as well as performing all of your special exercise work for the upper-body. We’ll end with an overhead carry with aff sled attached to our belt. There is no metcon today because we’ve incurred many high-threshold pieces this week and today is a good day to change it up and dial back the intensity. Still, this should be a challenging session but not take longer than an hour to complete.

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A: Bench Press (3RM. Rest 2:00 – Grip just inside of shoulders1)

B1: Close Stance Paused Speed Back Squat (4 x 8-10. No rest. – neutral grip)

Squat stance is just inside of your normal stance.

B2: Barbell Curls (4 x 8-10. Rest 60s.)

C: Bradford Press w/KB’s attached (3 x 30 (back + front = 1 rep). Rest 90s.)


D: Metcon (Time)

Sledpull with Overhead KBS x 400 meters.

Rest as needed.

– use two KBS overhead – 53s for guys/35s for ladies.

Accessory Work

E: Metcon (No Measure)

Banded 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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