Karen

CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 5 parallel box squat with a wide stance in 7 sets.
– Metcon: “Karen” benchmark – set a goal in terms of how big your sets will be and go balls to the wall! This workout will be judged today so make sure your standards are on point.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Box Programming Dynamic Warm-up that consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.

Then,

3 Sets of:

3 Box Squats from the rack warming the movement

*Between sets complete 3 Seated Dynamic Vertical Jumps

Conditioning

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rx+:(UB for as long as possible)

L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

*Run two heats and have athletes judge each other like an Open WOD.

Rx+ Extra Training Post “Karen”

800 Meter Sledpull Powerwalk @light

Accessory Work

C: Warm-up (No Measure)

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.

Then,

Oscillatory foam roll lateral Hips x 60s each side.

Competitors Additional Strength

Power Clean (8 x 2 Touch n’ GO)

After Squats before Karen

Competitors Second Metcon

Sled Drag Power Walk

https://www.t-nation.com/videos/tip-the-sled-power-walk

Karen

CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 5 parallel box squat with a wide stance in 7 sets.
– Metcon: “Karen” benchmark – set a goal in terms of how big your sets will be and go balls to the wall! This workout will be judged today so make sure your standards are on point.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Box Programming Dynamic Warm-up that consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.

Then,

3 Sets of:

3 Box Squats from the rack warming the movement

*Between sets complete 3 Seated Dynamic Vertical Jumps

Strength/Skill

Box Squat – Wide Stance/Parallel Box: Build to a heavy set of 5 in 7 sets. Rest 2:00

-Sit back on box slightly

-Control Eccentric/Explode through concentric ROM

Conditioning

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rx+:(UB for as long as possible)

L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

*Run two heats and have athletes judge each other like an Open WOD.

Rx+ Extra Training Post “Karen”

800 Meter Sledpull Powerwalk @light

Accessory Work

C: Warm-up (No Measure)

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.

Then,

Oscillatory foam roll lateral Hips x 60s each side.

Competitors Additional Strength

Power Clean (8 x 2 Touch n’ GO)

After Squats before Karen

Competitors Second Metcon

Sled Drag Power Walk

https://www.t-nation.com/videos/tip-the-sled-power-walk

Karen

CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 5 parallel box squat with a wide stance in 7 sets.
– Metcon: “Karen” benchmark – set a goal in terms of how big your sets will be and go balls to the wall! This workout will be judged today so make sure your standards are on point.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Box Programming Dynamic Warm-up that consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.

Then,

3 Sets of:

3 Box Squats from the rack warming the movement

*Between sets complete 3 Seated Dynamic Vertical Jumps

Conditioning

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rx+:(UB for as long as possible)

L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

*Run two heats and have athletes judge each other like an Open WOD.

Rx+ Extra Training Post “Karen”

800 Meter Sledpull Powerwalk @light

Accessory Work

C: Warm-up (No Measure)

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.

Then,

Oscillatory foam roll lateral Hips x 60s each side.

Karen

CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 5 parallel box squat with a wide stance in 7 sets.
– Metcon: “Karen” benchmark – set a goal in terms of how big your sets will be and go balls to the wall! This workout will be judged today so make sure your standards are on point.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Box Programming Dynamic Warm-up that consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.

Then,

3 Sets of:

3 Box Squats from the rack warming the movement

*Between sets complete 3 Seated Dynamic Vertical Jumps

Strength/Skill

Box Squat – Wide Stance/Parallel Box: Build to a heavy set of 5 in 7 sets. Rest 2:00

-Sit back on box slightly

-Control Eccentric/Explode through concentric ROM

Box Squats (7 x 5)

Squat to a Box

Conditioning

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rx+:(UB for as long as possible)

L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

*Run two heats and have athletes judge each other like an Open WOD.

Rx+ Extra Training Post “Karen”

800 Meter Sledpull Powerwalk @light

Accessory Work

C: Warm-up (No Measure)

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.

Then,

Oscillatory foam roll lateral Hips x 60s each side.

Competitors Additional Strength

Power Clean (8 x 2 Touch n’ GO)

After Squats before Karen

Competitors Second Metcon

Sled Drag Power Walk

https://www.t-nation.com/videos/tip-the-sled-power-walk

Waiters Squats

CrossFit Carolina Beach – Express Fit

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

3 rounds:

10 Band Pull Aparts

10 Air Squats

10 Hollow Rocks

Main Lift

B: Waiter Squats (3 x 6-8 per side KB Waiters Squat)

No rest between L and R. Rest 90 between sets

Accessory Work

C: Bottoms Up Kettlebell Carry (4 x 1 lap per arm)

Carry a KB by the horn the bell up.
No rest between L and R. Rest 60 between sets

Cash Out

Delt Burner 4 (3 x 5 total reps)

Front raise, hold 1 sec

Retract to lateral raise position,

Hold 1 sec

Lateral raise, hold 1 sec,

Push to front raise position,

Hold 1 sec

COMMUNITY WORKOUT – EVERYONE WELCOME!

CrossFit Carolina Beach – CrossFit

– Metcon: Have fun today and work with a partner – one person working at a time and split however you deem to be appropriate.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

“Powerwalk Races”

Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.

Then,

2-3 Rounds of:

3 Deadlifts

3 Burpee Pull-ups

Rest 60s

*progress to metcon weight over the 3 rounds.

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner – ascending reps:

3 Deadlifts (225, 155)

3 Burpee Pull-ups

100 Meter Run

6 Deadlifts (225, 155)

6 Burpee Pull-ups

100 Meter Run

9 Deadlifts (225, 155)

9 Burpee Pull-ups

100 Meter Run

And so…

*One person works – split as desired. Both partners run together.

KB Sumo Deadlifts for first timers in the gym.

L3: (185, 125)

L2: (155, 105)

L1: (135, 95) (Burpees – no pull-up)

Rx+ Extra Aerobic Training

AMRAP 20:

500 Meter Row

400 Meter Run

2:00 Bike

@a conversational pace

Accessory Work

C1: Bicep 21s (Barbell: 3 x 21. No rest.)

https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be

C2: Push-ups (3 x 21. Rest 60s.)

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Partner

CrossFit Carolina Beach – CrossFit

– Metcon: Have fun today and work with a partner – one person working at a time and split however you deem to be appropriate.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

“Powerwalk Races”

Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.

Then,

2-3 Rounds of:

3 Deadlifts

3 Burpee Pull-ups

Rest 60s

*progress to metcon weight over the 3 rounds.

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner – ascending reps:

3 Deadlifts (225, 155)

3 Burpee Pull-ups

100 Meter Run

6 Deadlifts (225, 155)

6 Burpee Pull-ups

100 Meter Run

9 Deadlifts (225, 155)

9 Burpee Pull-ups

100 Meter Run

And so…

*One person works – split as desired.

L3: (185, 125)

L2: (155, 105)

L1: (135, 95) (Burpees – no pull-up)

Rx+ Extra Aerobic Training

AMRAP 20:

500 Meter Row

400 Meter Run

2:00 Bike

@a conversational pace

Accessory Work

C1: Bicep 21s (Barbell: 3 x 21. No rest.)

https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be

C2: Push-ups (3 x 21. Rest 60s.)

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Dec 6th

CrossFit Carolina Beach – CrossFit

COMMUNITY WORKOUT TOMORROW AT 10AM
bring all your friends!

– Strength: Perform 5 challenging sets of Chin-up + a 5 second negative on each rep.
– Metcon: Task domain version of “Jack” – loading should be light and allow for all rounds to be done UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll lats: x 60 seconds per side.

2) AMRAP 4 of:

Thoracic Rotations x 5 each

Banded Pass Thru x 8

Banded Facepull-aparts x 8

Banded Pull-aparts x 8

3) AMRAP 3 of:

Banded Push-ups x 5

medball chest presses x 3

4) Review Metcon Movements

– Box Jump w. step down

– Push Press

– KBS

Strength/Skill

B: Chin-up + Negative (3/5 x 4 (5s). Rest 2:00)

https://www.youtube.com/watch?v=KXLZnTf9h4o
– 3 warm-up sets + 5 work sets

– 5 Second LOWERING

– Scaling – Partner Assisted Pull-ups + Negative

– Rx+: Perform 6 work sets

Conditioning

C: Metcon (Time)

5 RFT:

10 Push Press (115, 75)

10 KBS (53, 35)

10 Box Jump w. step down (24, 20)

Rx+:(20 reps per movement) (20:00 cap)

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)

12:00 Time Cap

Competitors Second Metcon

D: Metcon (AMRAP – Rounds and Reps)

Rx+ Extra Training

AMRAP 10:

50 Ft. Sledpull Rows

15 banded pushdowns

15 1-Arm DB Rows each arm

Accessory Work

D: Banded Y-T-A-T: (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=-tLXakQ7Su8

1 rep = Y-T-A-T
Then,

3:00 of Global Foam Rolling the Lats – 90s each

Dec 6th

CrossFit Carolina Beach – CrossFit

– Strength: Perform 5 challenging sets of Chin-up + a 5 second negative on each rep.
– Metcon: Task domain version of “Jack” – loading should be light and allow for all rounds to be done UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll lats: x 60 seconds per side.

2) AMRAP 4 of:

Thoracic Rotations x 5 each

Banded Pass Thru x 8

Banded Facepull-aparts x 8

Banded Pull-aparts x 8

3) AMRAP 3 of:

Banded Push-ups x 5

medball chest presses x 3

4) Review Metcon Movements

– Box Jump w. step down

– Push Press

– KBS

Strength/Skill

B: Chin-up + Negative (3/5 x 4 (5s). Rest 2:00)

https://www.youtube.com/watch?v=KXLZnTf9h4o
– 3 warm-up sets + 5 work sets

– 5 Second LOWERING

– Scaling – Partner Assisted Pull-ups + Negative

– Rx+: Perform 6 work sets

Conditioning

C: Metcon (Time)

5 RFT:

10 Push Press (115, 75)

10 KBS (53, 35)

10 Box Jump w. step down (24, 20)

Rx+:(20 reps per movement) (20:00 cap)

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)

12:00 Time Cap

Competitors Second Metcon

D: Metcon (AMRAP – Rounds and Reps)

Rx+ Extra Training

AMRAP 10:

50 Ft. Sledpull Rows

15 banded pushdowns

15 1-Arm DB Rows each arm

Accessory Work

D: Banded Y-T-A-T: (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=-tLXakQ7Su8

1 rep = Y-T-A-T
Then,

3:00 of Global Foam Rolling the Lats – 90s each