CrossFit Carolina Beach – Competitors Training

– Strength: Much like Saturday the focus today is on Upper-body strength work.

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A: Dead Stop Bench Press From Pins or Straps (1RM. Rest 2:00)

Place to have bar 3-4″ above chest.

B1: Nuetral Grip DB Floor Press (5 x 5, AHAP for ALL sets. Rest 45s.)

B2: Kneeling Torso Row (5 x 8 ea. Rest 45s)

Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.

C: Bradford Press w/KB’s attached (3 x 50. Rest 60s. – back + front = 2 reps)

D: KB March (Tabata. switch sides each round. AHAP)

Accessory Work

E: Banded Face Pulls (1 x 300 reps.)

Categories: WOD

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