Thrusters and Jim Beam
CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Oscillatory foam roll hip flexors: x 60s seconds each side.
Then,
50 Ft. of Knee hug + lunge + toe point + thoracic rotation
50 Ft. of Jumping Jack Shuffle each direction
50 Ft. of Inch Worms
50 Ft. of X-Band Walks – 25 ft. each direction + 10 Banded Goodmorning before changing direction.
10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.
Then,
3 Sets of:
3 Thrusters from the rack warming the movement
*Between sets complete 3 Seated Dynamic Vertical Jumps
B: Thruster (Build to a 1 RM over 10 sets)
From the rack
Beginner – find a challenging 3
Conditioning
C: Jim Beam (Time)
9 – 15 -21 Thursters and Bar-Facing Burpees
L3: (75, 55)
L2: (65, 45)
L1: (55, 35) (Burpees)
9:00 Time Cap
RX+ (competitors)
AMRAP 10
Sledpull Powerwalk 60M
CrossBody Carry 60M
Extra Credit
E: Warm-up (No Measure)
Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Foam Roll Lateral Hip x 60s each side.
Front Squat Wave
CrossFit Carolina Beach – Varsity
Warm-up
Main Lift
A: Thruster (3, 3, 2, 2, 1, 1, 1)
B: Front Squat (4 x 5)
Conditioning
C: Metcon (No Measure)
4 rounds not for time:
10 Goblet Squats
15 Russian KB Swings
20 sec max calories airbike
Cash Out
D: Delt Burner 4 (2 sets 5 full 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
Monday
CrossFit Carolina Beach – Express Fit
Warm-up
A: Warm-up (No Measure)
500 M row then:
2 rounds
10 banded pull-aparts
10 banded push-downs
10 banded pull-downs
Strength/Skill
B1: Double Overhead Carry (5 x 1 lap wothout settind weights down)
Can be DB’s, KB’s, or Yoke
B2: Straight Leg Raises (5 x good effort!)
https://www.youtube.com/watch?v=ob0cnlRtPO0
Accessory Work
C1: Hammer Curls (3 x 12)
no rest. straight into push-downs
C2: Banded Pushdowns (3 x 25)
https://www.youtube.com/watch?v=CgdDX4HtRhY
Use heaviest band you can handle. Then rest 60 seconds before next set of curls
Partner
CrossFit Carolina Beach – CrossFit
– Metcon: Work with a partner today – one person works and split as desired. All sets should be challenging but scaling should allow for touch n go sets of perfect power cleans.
Warm-up
A: Warm-up (No Measure)
Box Programming Lower Body Warm-up
BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review + Warm-up
– Power Cleans
– Wall balls
Conditioning
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 in teams of 2:
150 Wall balls (20, 14)
150 Power Cleans (115, 75)
150 Calorie Row
*One person works at a time – split as needed.
Rx+:(Calories on Bike)
L3: (95, 65)
L2: (75, 55) (14, 10)
L1: (65, 45) (10, 8)
*Alternate Option for Rowing – 100 Cals on Bike or Ski OR 1 Mile Run
Accessory Work
C: Warm-up (No Measure)
15 Minutes of “easy” cardio – If wearing a HR monitor do NOT exceed 130 BPM – Conversational recovery work.
Strength ONLY
CrossFit Carolina Beach – Competitors Training
– Strength: Strength ONLY work today to take advantage of all the extra calories you’ve taken in! Have fun and move some weight today!
Warm-up
A: Warm-up (No Measure)
1) Oscillatory foam roll adductors x 1-2 spots x 1-2 inches + 20-30s each spot + Adductor Rock back stretch: 2 x 5 each side.
2) 2 Rounds of:
10 Banded Pull-aparts
10 Single Leg Glute Hip Thrusts on Bench (5 each)
3) 3 Rounds of:
Tempo Goblet Squat x 5
Russian KBS x 5
4) Review Snatches – this will progress right into our strength work.
Strength/Skill
B: Snatch (Heavy 1 in 10 sets. Rest 90s.)
– any style
C: 1 1/4 Back Squat (5 x 3 Building)
Add chains or bands
D: Sumo Stance RDLs w. bands pulling forward (2/3 x 8 – rest 90 sec)
https://www.youtube.com/watch?v=bvX9Mxw-fJc
E: DB Walking Lunges (1/3 x 20. Rest 90s.)
Carry 2 dumbbells.
– 1 warm-up set with BW then 3 work sets of 20 total reps.
Accessory Work
F: Warm-up (No Measure)
– Foam roll pecs x 60s each
– Biphasic Lat Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Strength ONLY
CrossFit Carolina Beach – CrossFit
– Strength: Strength ONLY work today to take advantage of all the extra calories you’ve taken in! Have fun and move some weight today!
Warm-up
A: Warm-up (No Measure)
1) Oscillatory foam roll adductors x 1-2 spots x 1-2 inches + 20-30s each spot + Adductor Rock back stretch: 2 x 5 each side.
2) 2 Rounds of:
10 Banded Pull-aparts
10 Single Leg Glute Hip Thrusts on Bench (5 each)
3) 3 Rounds of:
Tempo Goblet Squat x 5
Russian KBS x 5
4) Review Snatches – this will progress right into our strength work.
Strength/Skill
B: Snatch (Heavy 1 in 10 sets. Rest 90s.)
– any style
C: 1 1/4 Front Squat (Heavy 3 in 5 sets. Rest 2:00)
https://www.youtube.com/watch?v=KUTD9Uijj_Q
– use chains or bands if possible
D: DB Walking Lunges (1/3 x 20. Rest 90s.)
Carry 2 dumbbells.
– 1 warm-up set with BW then 3 work sets of 20 total reps.
Accessory Work
E: Warm-up (No Measure)
– Foam roll pecs x 60s each
– Biphasic Lat Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Filthy Fifty
CrossFit Carolina Beach – Competitors Training
– Metcon: Benchmark workout “Filthy Fifty” – like most chippers pacing and how split work needs to be done strategically.
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up:
– N/A
3:00 – 9:00
Box Programming Dynamic Warm-up
BP Dynamic 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
9:00 – 20:00
Then,
10 Box jump
10 Jumping pull-ups
10 Kettlebell swings
10 Walking Lunges
10 T2B or Knee Lifts
10 Push press
10 Back Extensions (or supermans)
10 Wallballs
10 Burpees
20 Double unders
Conditioning
B: Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
L2: (40 Reps per movement)
L1: (30 reps per movement)
*35:00 Cap
*Scaling for T2B
Accessory Work
C: Warm-up (No Measure)
– Global Foam Roll Quads x 60s each
– Half kneeling Biphasic Hip Flexor Stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Filthy Fifty
CrossFit Carolina Beach – CrossFit
– Metcon: Benchmark workout “Filthy Fifty” – like most chippers pacing and how split work needs to be done strategically.
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up:
– N/A
3:00 – 9:00
Box Programming Dynamic Warm-up
BP Dynamic 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
9:00 – 20:00
Then,
10 Box jump
10 Jumping pull-ups
10 Kettlebell swings
10 Walking Lunges
10 T2B or Knee Lifts
10 Push press
10 Back Extensions (or supermans)
10 Wallballs
10 Burpees
20 Double unders
Conditioning
B: Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
L2: (40 Reps per movement)
L1: (30 reps per movement)
*35:00 Cap
*Scaling for T2B
Accessory Work
C: Warm-up (No Measure)
– Global Foam Roll Quads x 60s each
– Half kneeling Biphasic Hip Flexor Stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Obstacle Course
CrossFit Carolina Beach – CrossFit
Bring your friends or family visiting from out of town. This workout will be accessible to anyone and lots of fun for everyone who comes. Come work off some of the feast that you are about to enjoy!
Warm-up
A: Warm-up (No Measure)
5 Minutes Dynamic Movement
5 Minutes Instruction
Conditioning
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 32
Obstacle course
1 Round =
200m run
10 KB Swings (53/35)
10 Cal bike
10 Cal row
10 Box jump overs (24/20)
Yes – step ups are Rx
1 pass over the jerk blocks
Score rounds + reps
Accessory Work
C: 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