Tri’s and Bi’s

CrossFit Carolina Beach – Competitors Training

– Strength: Today we’ll perform a protocol that is going to BLOW up your biceps – make sure no one lets this one fool them. The purpose of this work is hypertrophy with multi and single joint movement and multiple strength modalities – submaximal, hypertrophy and strength endurance. Make sure you rest FULLY between rounds – 3 minutes.
– Metcon: Today’s work looks ”easy” but it should actually be quite challenging and considering the week we are coming off today is a good chance to recover and take it easy.

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A: Metcon (Weight)

“6-12-25 Protocol”

3 Rounds of:

6 Close Grip Chin-ups

12 DB Hammer Curls

25 Banded Facepull-aparts

No rest between movements, but Rest 3:00 after all three exercises.

– Use fatgripz for Chin-ups and Hammer Curls if possible


B: Metcon (AMRAP – Rounds and Reps)


1 Lap Overhead KB Carry (right)

1 Lap Overhead KB Carry (left)

15 DB Rollback Triceps Extensions (moderate-heavy)

15 Banded Triceps Pushdowns (heavy band)

*Rest as needed


Accessory Work

C: Metcon (No Measure)

5 Minutes of Zone 1 work i.e. bike, row, job, ski erg


3 Way Banded Shoulder + Lat Stretch x 30s each position.

Categories: WOD

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