CrossFit Carolina Beach, Author at CrossFit Carolina Beach

Nice and Easy

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Push Press w/ bands (6 x 3 @50% + 25% band tension, every 60s.)

If unable to use band use 75% of Straight Weight.

B1: Strict Handstand Push-Ups (5×4-6. rest 60 seconds.)

B2: Tricep Rollback Extensions (5 x 10. Rest 60s.)

https://www.youtube.com/watch?v=heL5eKVPABM

Metcon

C: Metcon (Time)

10 Rounds for accumulation
60s Max Calorie Row

1 lap OH Yoke(or KB)Carry

10 C2B Pull-ups

Rest 90s.

Accessory Work

D: Banded Face Pulls (4 x 25. Rest 60s.)

E: Flutter Kicks (5 x 15s work/45s rest.)

https://www.youtube.com/watch?v=WRnq49TAv-w

F: Metcon (No Measure)

5 minutes global foam rolling

Aug 27

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

With a band and a barbell:

30 Banded Pull-throughs

10 Front Squats

5 Deadlifts

20 Banded Pull-throughs

10 Muscle Cleans

5 Front Squats

10 Banded Pull-throughs

10 Burpees

5 Power Cleans

Strength/Skill

B: Squat Clean and Jerk (5 x 2. Rest 90s)

– build to a challenging set or focus on technique

Metcon

C: Game Day (Time)

For total time.

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)

30 Lateral Burpees

Rx+: (185, 125). 10 minutes rest between though.

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*20:00 Cap
Reference 5/24

Extra Credit

D: Metcon (No Measure)

Hollow Hold: 1/2 Tabata 4 x 20s hold x 10s rest.

30 for 30

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Power Clean (EMOM 10x2rep TnG)

– Start at 50% and build in weight.

B: Regular Stance High Box Squat (Heavy 3)

https://www.youtube.com/watch?v=nBTZZufrlc8

*Use at 15-18″ Box

*Spotters on both sides of the bar*
Compare to 5/7

C: Regular Stance High Box Squat (1RM)

https://www.youtube.com/watch?v=nBTZZufrlc8

*Use at 15-18″ Box

*Spotters on both sides of the bar*

Metcon

D: Metcon (Time)

For Time
30 Calorie Bike

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 10:00

E: Metcon (Time)

For Time
30 Calorie Bike

30 Power Cleans (155, 105)

30 Lateral Burpees

Accessory Work

F1: Glute-Ham Raises (4 x 10. Rest 60s.)

– light medball held against chest

F2: Straight Leg Raises (5×10 Rest 60 seconds)

https://www.youtube.com/watch?v=ob0cnlRtPO0

G: Metcon (No Measure)

5 Minutes Parasympathetic Breathing

Icebreakers

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Foam Roll Adductors x 20s each

Foam Roll IT Bands x 20s each

Foam Roll Lats x 20s each,

Then,

2 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.

Strength/Skill

B: Box Squats (8 x 2 @65%, every 60s. Stay quick)

Squat to a Box

C: Sumo Deadlift (4×3 at 65% EMOM)

Metcon

Icebreaker (AMRAP – Rounds and Reps)

”Icebreaker”

AMRAP 7:

4 Squat Cleans (185, 125)

40 Double Unders

Rx+:(225, 155)

L3: (135, 95)

L2: (115, 80) (40 Double Under Attempts)

L1 Metcon:

For time:

10-8-6-4-2

Goblet Squats

Squat Thrusts

*30 Single Unders after each set

7:00 Cap

Extra Credit

D: Metcon (No Measure)

Accumulate
150-200 Banded Leg Curls each

100 KB Side Bends (50 each) (banded side bends if possible)

*Superset the two. Complete big sets of curls, 50-75 per set.

Partner

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Lunge progression stretches

Shoulder Openers

Metcon

B: Metcon (No Measure)

AMRAP 23 w. a partner:

Row 500 Meters or Bike x 2:00

100 Ft. Front Rack Carry

100 Ft. Partner Wheelbarrow

*One person works. Split in half.

B: Metcon (No Measure)

AMRAP 23 w. a partner:

Row 500 Meters or Bike x 2:00

100 Ft. Front Rack Carry

100 Ft. Partner Wheelbarrow

*One person works. Split in half.

C: Metcon (No Measure)

Class Wall Sit OFF
*Who can go the longest

Holy Grossness

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Speed Bench Press (EMOM5 55%w/bands)

Watch this video for detail from the world’s strongest gym, Westside Barbell

https://www.youtube.com/watch?v=qtWQ8xBeMQY

B: Weighted Pull-ups (Supinated 5×3. )

Metcon

C: Metcon (Time)

5 Rounds for Total Time
15 T2B

15 Burpees

500 Meter Row

Rest 60s.

Extra Credit

D: DBall Floor Press (Accumulate 100 Reps)

https://www.youtube.com/watch?v=66OVBXceBtY
80/60. Have fun.

It’ll be fun

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Dynamic flow and 5 minutes T2B review

B: Metcon (No Measure)

2 Rounds of:

200m Row or Run

6 T2B

6 Burpees

Rest 60s.

Metcon

C: Metcon (Time)

5 Rounds of:

15 T2B

12 Burpees

400 Meter Row

Rest 60s.

RX+=15T2B, 15 burps, and 500m row.

L2: (Knee Lifts)

L1: (Sit-ups) (8 Burpees per round)

22:00 Cap

Score = total time.

*Alternate Scaling: 400m row = 400m Run