CrossFit Carolina Beach

CrossFit Carolina Beach – CrossFit

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Warm-up

Metcon (No Measure)

“Musical Medballs”

*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the

medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete

their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After

each set remove one medball until you only have two athletes left and one medball.

Metcon Prep

B: Metcon (No Measure)

2-3 Rounds of:

5 Goblet Squats

5 Burpees

5 T2B

Rest as needed between sets.

Metcon

C: Metcon (Distance)

In teams of 3 with a running clock:

0:00-10:00

Max Distance Farmer Carry (70, 53)

12:00-22:00

Max Rounds of:

21 Burpees

1 Rope Climb

21 Goblet Squats (70, 53)

1 Rope Climb

21 T2B

1 Rope Climb

24:00-34:00

Max Distance Farmer Carry
L3: (53. 35)

L2: (45, 25)

L1: (35, 25)

*Score = Total Distance

Extra Credit

D: Metcon (No Measure)

5 Minutes of Light Foam Rolling After Class

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Close Grip Bench Press (3RM w/ bands or chains)

https://www.youtube.com/watch?v=7aW0JEl3s44

B: Hang Power Snatch (4×3 Every 90 Seconds. Building to heavy-ish)

Metcon

C: Metcon (No Measure)

20 Minute EMOM
Minute 1: 10 KB Snatch each (53, 35)

Minute 2: 15 T2B

Minute 3: 10/8 Strict Ring Pull-ups

Minute 4: 25 Ft. Handstand Walk or 30s HS Hold

Minute 5: 100m Run

Accessory Work

D: Barbell Curl 21’s (3×7-7-7)

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

CrossFit Carolina Beach – CrossFit

REMINDER: We have amended hours.

Morning: 6:00am&7:00pm

and

Evening: 5:00pm&6:00pm

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Warm-up

A: Metcon (No Measure)

KB Warm-up with 1 KB

10 Single Arm KBS (5 each)

10 1-Arm KB Squats (5 each)

10 Single Arm Push Press (5 each)

10 Single Arm KB Rows (5 each)

10 Single Arm Reverse Lunges (5 each)

10 KB Figure 8s

Then,

KB Snatch Progressions x 6:00

– KB Single Arm Swing

– KB High Pull

– KB Transition/Snatch

*Perform 5 Reps of each.

Strength/Skill

B1: Seated DB Shoulder Press (4 x 10. Rest 30s.)

Neutral Grip

B2: Banded Pull Downs (4 x 15. Rest 30s)

https://www.youtube.com/watch?v=Rsw9rNCvnZo

Metcon

C: Metcon (AMRAP – Reps)

EMOM 20:

Minute 1: 10 KB Snatch each (53, 35)

Minute 2: 15 Hollow Rocks

Minute 3: 10 KB Rows each (53, 35)

Minute 4: 15 SDHP (53, 35)

Minute 5: 100m Active Recovery Jog
L3: (45, 25) (115, 75) (45, 25)

L2: (35, 25) (95, 65) (35, 35)

L1: (35, 25 Single Arm Russian Swings for KB Snatch) (75, 55) (35, 25)

*Score = total reps

Extra Credit

D: Metcon (No Measure)

Barbell Curls 21s: 3 x 7-7-7. Rest 60s.
– Bottom + Middle + Full ROM.

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Front Squat (6 x 3@80%, every 60s.)

B: Sumo Deadlift Against bands (EMOM 10 x 2 @55% + heavy band tension)

C: Kneeling Jump + Vertical Jump (w. light vest: 20 Total Jumps. Rest 30s.)

https://www.youtube.com/watch?v=JuBjsdk_1Wo

Metcon

D: Freshman V2 (AMRAP – Rounds and Reps)

AMRAP 7:

7 DB Power Cleans (50, 35)

7 DB Thrusters (50, 35)
rest 7-14. At 14:00 mark complete 2nd portion

E: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

20/18 Calorie Bike

25 Ft. DB Front Rack Walking Lunges (50, 35)

F: Metcon (No Measure)

28:00-35:00

Recover on Bike @Zone 1 pace.

Accessory Work

G: Metcon (No Measure)

Banded Alphabet: Complete 3 sets (1 set on each side = 1 set). Rest 30s.

Banded Pull-through: 3 x 40. Rest 30s. (ultra wide stance)

CrossFit Carolina Beach – CrossFit

Friday, Sep. 7th we will have amended hours.

In the morning: 6:00am&7:00pm
and
In the evening: 5:00pm&6:00pm

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Warm-up

A: Metcon (No Measure)

7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca,

backpedal, 90 degree hip rotation, burpee broad jumps.

Then,

Grab two DBs and complete:

5 DB Power Cleans

5 DB Front Squats

5 DB Push Press

Rest 30s

5 DB Power Cleans

5 DB Thrusters
*This give you a good idea of weight choices for the Metcon.

Strength/Skill

B: Speed Back Squats (3 x 3 @70%, 3 x 3 @75%. Rest 90s after each set.)

Metcon Prep

C: Metcon (Weight)

DB Power Clean + DB Thrusters
3 x 3 + 3. Rest 60s.

Metcon

D: Freshman V2 (AMRAP – Rounds and Reps)

AMRAP 7:

7 DB Power Cleans (50, 35)

7 DB Thrusters (50, 35)
L3: (40, 30)

L2: (30, 20)

L1: (25, 15)

Beginner Option:

AMRAP 5:

7 DB Thrusters (light)

7 Squat Thrusts or 7 Burpees

Extra Credit

E: Metcon (No Measure)

Banded Alphabet: Complete 3 sets (1 set on each side = 1 set). Rest 60s.
*This is an anti-rotation, anterior core movement. Brace hard and resist rotation

CrossFit Carolina Beach – Competitors Training

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Metcon

A: Metcon (No Measure)

Every 3 Minutes x 5 Sets:

Jog 400 Meters

Then,

Every 3 Minutes x 5 Sets:

Row 400 Meters

*HR should not exceed 150 BPM.

Accessory Work

B: Metcon (No Measure)

Choose 2 Band movements you suck at and accumulate 100-150 reps of each.

CrossFit Carolina Beach – CrossFit

Friday, Sep. 7th we will have amended hours.

In the morning: 6:00am&7:00pm
and
In the evening: 5:00pm&6:00pm

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

PVC Game

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

*Progressively make the PVC game harder so you have at least 4 drops

Then, 400 Meter Run

Gymnastics

B: Metcon (No Measure)

3 Rounds for Quality:

12s L-Sit Hold

12s Ring Support

25s Handstand Hold or Walk

Metcon

C: Metcon (Time)

5 Rounds of:

Run 400 Meters

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

12 Burpees to your Plate
L3: (35, 15)

L2: (25, 10)

L1: (4 Rounds) (200-400m Run) (15, 10) (10 Burpees)

25:00 Cap

Extra Credit

D: Metcon (No Measure)

5 Minutes of “Recovery” work ie.

Bike, Jog, Light sledpull powerwalk done at a conversational pace.

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Speed Push Press (6×3 @55%+bands. 80% if straight weight.)

B: Chest Supported Dynamic Iso Rows (5×20 Total. Rest 60 seconds)

https://www.youtube.com/watch?v=tKbR3xibeLI&feature=youtu.be

Metcon

C: Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP
40 Double Unders

30 Abmat Sit-ups

20 Calorie Row

10 Hang Power Cleans (135, 95)

Then when recovered,

400 Meter Light Sledpull with two light KBs Overhead. Only move forward with KBs overhead.

Accessory Work

D: Metcon (No Measure)

Banded Facepull: 4 x 25. No rest.

OH Banded Tricep Extensions: 4 x 25. No rest.

CrossFit Carolina Beach – CrossFit

Friday, Sep. 7th we will have amended hours.

In the morning: 6:00am&7:00pm
and
In the evening: 5:00pm&6:00pm

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

Abmat Pizza Game x 5:00

*Every drop complete:

5 Air Squats

5 Yoga Push-ups

10 Scorpions

Then,

Review the Hang Power Clean x 5 Minutes.

Review Strict Pull-up and Scaling x 2 Minutes.

Strength/Skill

B: Strict Pull Ups (2 x Max. Rest 3:00)

Chin over bar. Play around with mixed grip and supinated
Score max set. Mark others set in notes.

C: Toes-To-Bar (Spend 10 Minutes on Skill.)

– This should not be too taxing, but more or less working cycling

efficiency. These will show up in Saturday’s Metcon.

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

40 Double Unders

30 Abmat Sit-ups

20 Calorie Row

10 Hang Power Cleans (135, 95)
L3: (115, 75)

L2: (60s Double Under Attempts) (18/15 Cal Row) (95, 65)

L1: (40 Singles) (15/12 Calorie Row) (Russian Swings 53, 35)

*Alternate Options

20 Calorie Row = 15 Calorie Bike or Ski Erg or 200 Meter Run

Extra Credit

E: Metcon (No Measure)

Superset of:

– Banded Facepull: 3 x 15. No rest.

– OH Banded Tricep Extensions: 3 x 25. No rest.

CrossFit Carolina Beach – CrossFit

Labor day hours!

8:45am and 1:00pm

See y’all there!

Friday, September 7th, we will have:

In the morning: 6:00am&7:00am.
Closed during the day.
In the evening: 5:00pm& 6:00pm.

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Warm-up

Metcon

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here