Watch Yo Self

CrossFit Carolina Beach – CrossFit

– Strength: Similar to last week we will be doing speed bench press. Although instead of using a medium grip across all sets, you’re going to be switching your grip every third set. 3 close grip, 3 medium grip and then 3 at 1 inch wider than medium grip. You will up the weight by 5% from last week. Like always with your dynamic work, it is best to back off the weight a bit if you find yourself grinding through reps.
– Metcon: This workout is going to be largely dependant on your ability to pace the burpee box jumps. You should start off with about an 80% effort and pick up steam as the workout comes to an end. Make sure to keep your pull up variations within manageable sets.

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A: Warm-up (No Measure)

3 Rounds of

250m Row *increasing intensity each round

5+5 Wide/close width push up (or Box Push-ups)

5 Burpee box jump w. step down

15 Banded Pull-aparts (underhand grip)

10 Single Arm Banded Triceps Pushdowns (each)


B: Speed Bench Press (9 x 3 @55% of 1RM Bench Press, every 60s.)

Watch this video for detail from the world’s strongest gym, Westside Barbell
3 Sets Close Grip

3 Sets Medium Grip

3 Sets 1″ Wider than medium grip

Metcon Prep

C: Warm-up (No Measure)

Warm-up Strict Pull-ups


D: Metcon (Time)

3 RFT:

15 Strict Pull-ups

15 Burpee Box Jumps w. step down (24, 20)

15/12 Calorie Row

L3: (10 Pull-ups)

L2: (Band Assisted Pull-ups) (20, 15)

L1: (Ring Rows) (Burpees – no box) (10 Cal Row)

15:00 Time Cap

Extra Credit

E: Warm-up (No Measure)

Max Rounds in 7:00 of:

40 Banded Pull-aparts

30 Banded Pulldowns

20 Banded Triceps Pushdowns

10 Banded OH Triceps Extensions

*Done with minimal rest.

Categories: WOD

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