Whats Left in the Engine

CrossFit Carolina Beach – CrossFit

– Skill: Every minute on the minute – 30 seconds gymnastics skill work; 30 seconds rest. Today’s focus will be skill work to prepare for the open. You get to choose the movement. Try to pick a gymnastics movement that usually appears in the open (e.g. pull ups, handstand push ups, chest to bars, muscle ups).
– Metcon: Today’s metcon is 1 time through, for time, with a 25 minute time cap. Focus will be placed on appropriate pacing. The first row will elevate your heart rate and last row will test your engine following muscle fatigue. Pace accordingly. These movements are also similar to movements which regularly appear in the open so go into this workout with some strategy and an ”open workout” mentality.

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A: Warm-up (No Measure)

Form rowing 3 minutes

Then 2 rounds:

15 jumping jacks with straight arms;

15 squat jumps focusing on explosion,

10 lunge with rotation and reach each side


medball clean progression

(5 each of: RDL, DL+ shrug, fast elbow drill with partner

– partner holds ball while primary mover explodes elbows through and drops under ball;

med ball power cleans advancing to med ball cleans receiving in squat position).

End with:

5 step up step down on box each leg, 2 wall walks, 5 jump up step down on box


B: Metcon (No Measure)

CF Gymnastics Open Skills


30s of Skill Practice


C: Metcon (Time)

For time:

50 Calorie Row

50 Medball Cleans (20, 14)

50 Box Jumps w. step down (24, 20)

50 Ground to Overhead with a plate (45, 25)

50 Walking OH Lunges (45, 25)

50 Calorie Row
L2: (14, 10) (20, 15) (25, 15)

L1: (10, 8) (20, 15 Alt. BW Step-ups) (15, 10)

25:00 Cap

*Alternate Options

45/40 Calorie Bike or Ski Erg

Extra Credit

D: Metcon (No Measure)

Banded Scapular Work OR Crossover Symmetry protocol

Categories: WOD

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