CrossFit Carolina Beach – CrossFit
PARKING!!!
Please for the sake of parking, please park behind the Hibachi restaurant and have a short 200m walk.
The Southern Sign Company has a function at 10:00 and we will be diverting traffic from parking in front of their building.
Thank you and enjoy the short warm up!
For those of you that completed this workout in 2016 you probably remember that really few people in your box made it past the round of 13 squat cleans. Even less made it to or through 225 so consider this to be an 8-12 minute piece. There are few factors that we need to consider with this workout. Pacing is critical.
Moving fast enough to earn more time but not blow yourself up is critical.
Warm-up
A: Metcon (No Measure)
5 Minutes of Dynamic Warm-up that consists of:
50-100 ft of:
Knee Hug + Lunge + Toe Point + Thoracic Rotation
Inchworms (half distance + jog the rest)
Butt Kickers
Broad Jumps
Jumping Jack Shuffle (both sides)
Carioca (both sides)
Then,
Grab barbells and jump ropes and complete:
Adding weight after each barbell movement.
10 Deadlifts
50 Single Unders
8 Front Squats
40 Double Unders or Attempts
6 Power Cleans
30 Double Unders or Attempts
4 Power Clean + Front Squat
20 Double Unders
Metcon
B: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
B: Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
B: Crossfit Games Open 19.2 Teens (Ages 14-15) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 115#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.