Ya Gotta Tabata

CrossFit Carolina Beach – CrossFit

– Strength: Today we are performing upper-body work with the close grip bench press (building in weight) and the ring pull-up (4 challenging sets.)

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A: Warm-up (No Measure)

AMRAP 7 at a slow pace:

8 DB Bench Press (alternate position each round i.e. neutral grip, pronated grip)

8 Double DB Rows

16 Banded Pull-aparts (alternate between supinated and pronated grips)

16 Banded Pushdowns


Review Close Grip Bench Press

Review Ring Pull-ups

*Split group in half. Half will perform CG Bench first and the other half will perform Ring Pull-ups First


B: Close Grip Bench Press (8-6-4-2. Rest 90s.)

– add weight each set building to a challenging double.

C: Weighted Ring Pull Ups (4 x 5. Rest 60s.)

DB held between feet
– Adv: add weight

– Int: Bodyweight

– Beg: Partner Assisted

D1: Barbell Row (4 x 10. Rest 30s.)

D2: Banded Pushdowns (4 x 15. Rest 30s.)


E: DB Lateral Raises (3 x 15. Rest 60s.)



F: Metcon (No Measure)

Double Alternating Tabata: 4 x 20s on/10s off:

Side Plank (alternate sides each time – 2 sets total on side)

Extra Credit

G: World’s Greatest Stretch30s each pose (No Measure)


Categories: WOD

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