Recover


CrossFit Carolina Beach – Competitors Training

– Recovery: Today you have the option of performing some easy skill work at the end of your recovery session.

This work should only reinforce good mechanics and not take away from the rest of the training this week. For most of you, this will be a good opportunity to work on higher level gymnastics skills.

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Metcon

A: Metcon (No Measure)

15 Minutes of Light Sledpull Powerwalk

15 Minutes of either Jog, Row, or Bike

15 Minutes of “Easy” Skill Work

HR should not exceed 150 BPM.

Extra Credit

B: Recovery Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&feature=youtu.be

Adrenaline


CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of new speed variations. All sets should be fast/perfect form. Don’t be afraid to go wider than normal on your box squat. For most of you’re going to need a 15” box. Speed Deads are done conventional style just like we did Monday.

– Metcon: Both Metcons today should be around 90% effort. For this amount of effort, these are longer pieces, but we are trying to train our capacity to push harder for a bit longer today. If you fall off in terms of output that is fine today. Record your total reps for each workout.

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Strength/Skill

A: Wide Stance Box Squat (5 x 5 @50% + 25% band weight, every 60s. )

https://www.youtube.com/watch?v=4eUX8FWk_tI
Go 60% of BS if no bands. Remember; every 60 seconds is hard.

B: Deadlift against a band (8 x 2 @50% of Monday, every 30s.)

https://www.youtube.com/watch?v=F6xPIZC6lhM

Metcon

C: Adrenaline (AMRAP – Reps)

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55)

Beginner Option:

4 Rounds, Rest 60s:

6 Burpees

6 Russian KBS

6 Goblet Squats
Rest 8 Minutes . then part two.

D: Metcon (AMRAP – Reps)

AMRAP 8 of ascending reps:

1 Clean + Jerks (185, 125)

1 Ring Muscle-ups

*Adding 1 rep each round

Accessory Work

E: Double Leg Band Curls (x 150.)

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

Oct 17


CrossFit Carolina Beach – CrossFit

– Skill: Touch n go muscle snatches to refine your technique. These should be light/fast. At no point should form be compromised and all reps should be capable of being ”muscle-snatched” so if your athletes need to use an empty bar, do so.

– Metcon: Today’s work should be fun and moderate effort 70-80% effort. You should work with your partner to come up with a plan that allows you to be consistent for the duration of the workout. If you are sore from the last two days, don’t worry about your time today. Also, this is the type of workout that can be done with a PVC or empty bar snatches to practice perfect technique as the other aspects of the workout will elicit enough of a response for you to still get a good workout.

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Warm-up

A: Warm-up (No Measure)

AMRAP 8:

20 Single Unders + 20 DUs or Attempts

5 Muscle Snatch w. PVC + 10 PVC OHS

Run 100 Meters

Strength/Skill

B: Muscle Snatch (3 x 6-8. Rest 60s. TnG)

*Between sets make sure your medballs, rowers, and jump ropes are good to go.

Metcon

C: Metcon (Time)

With a partner:Buy in:

Row 2k

Then,

2 Rounds of:

100 Power Snatch (75, 55)

100 Wallballs (20, 14)

Then,

Cash-out:

300 Double Unders
L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

30:00 Cap

Extra Credit

D: Metcon (No Measure)

5 Minutes of “Recovery” easy rowing, bike, or light jog OR P. Breathing

20 Minute Fun Zone


CrossFit Carolina Beach – Competitors Training

– Strength: Similar work to last week. All sets should be smooth/fast of push press. DB Floor Press should be challenging for all 5 sets. Wide grip CHIN-up this week instead of pull-ups. The volume is the same, but if you need to adjust this volume do so. These should be challenging sets.
– Metcon: Look to sustain a consistent 80% effort for all rounds. Keep track of your splits. All work should be done UB. If you’re unable to complete 9 Strict HSPU UB feel free to mix in some kipping reps.

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Strength/Skill

A: Push Press w/ bands (8 x 2 @55% + band tension, every 60s.)

B: DB Floor Press (5 x 5, neutral grip. Rest 60s.)

https://www.youtube.com/watch?v=cnIMh8-TEWM

C: Weighted Pull-ups (5 x 3.3.3 (10s). Rest 2:00)

Supinated today.

Metcon

D: Metcon (Time)

20 Minute AMRAP
Run 400 Meters

15 T2B

12 DB Front Rack Walking Lunges (50, 30)

9/6 Strict HSPU

Rest 60s after each completed round.

Rest means keep the rounds fast!

My thoughts=completing 4 rounds sounds better than thinking of 20minute amrap, since there is rest.

Score slowest split. Mark others in notes.

Accessory Work

E: Metcon (No Measure)

2 Rounds of:

100 Banded Pull-aparts

100 Banded Pushdowns

Oct 16


CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

DB Warm-up w. 1 light DB

2 Rounds x 8 reps each:

– Push Press Right

– Push Press Left

– Front Squat Right

– Front Squat Left

– 15 Hollow Rocks

– 10 DB Front Rack Walking Lunges

+

7 Minutes to Review:

Review Handstand Push-ups (scaling) + T2B

Strength/Skill

B: Metcon (Weight)

Pull-up Training Week 2:

4 Rounds of:

8-10 Wide Pronated Grip Inverted Rows

6-8 DB Hammer Curls (heavy DBs)

Rest 90s-2:00 between rounds.

Metcon Prep

C: Metcon (No Measure)

Warm-up HSPU + T2B x 2-3 sets of 5 each.

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Run 400 Meters

15 T2B

12 DB Front Rack Walking Lunges (50, 30) (total)

9 HSPU

Rest 60s after each completed round.
Rx+:(Strict HSPU)

L3: (Use 1 Abmat HSPU)

L2: (Knee Lifts) (35, 25) (10 Box Push-ups)

L1: (Abmat Sit-ups) (25, 15) (8 Box Push-ups)

Extra Credit

E: Banded OH Tricep Extensions (3 x 20. Rest 60s.)

https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be

Oct 15


CrossFit Carolina Beach – CrossFit

– Strength: Today we are using accommodating resistance(AR) for a deadlift max. AR forces us to be aggressive through full ROM and prevents us from using heavier loads which are more taxing on the body. AR accommodates the strength curve meaning it’s hardest where you are strongest and easiest where you are weakest. You should be aggressive and shoot for 80% of your current 1RM (non-banded deadlift). We will need this number for the next 3-weeks for a dynamic effort cycle.

– GPP: Today’s work is a nice compliment to our strength work. This work should be done at 100% effort where both the carries and pushes are heavy/challenging. The rest interval does NOT need to be precise; you just need to be rested enough to repeat the same output.

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Warm-up

A: Warm-up (No Measure)

3 Rounds of:

10 Walking Lunges

10 X-Band Walks Left

10 X-Band Walks Right

10 Banded Goodmornings

Rest as needed.

+

Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using

accommodating resistance (see notes), and practicing.

Strength/Skill

B: Banded Conventional Deadlift (1RM. Rest 2-3:00.)

https://www.youtube.com/watch?v=_7daCouKP-0
Beginner: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form

permits. Rest 2:00.

Metcon

C: Metcon (Weight)

5 Rounds of:

Heavy Sledpush x 40 yards

Heavy Farmer Carry x 40 yards

Rest 2:00
*Alternate Option:

5 Rounds with a partner:

15 Band Resisted Russian Swings

40 Yard Farmer Carry, AHAP.

*Work is NOT split. This done with a partner to have built-in rest and save equipment. This workout is

NOT for time.

Score weight on Farmer Carry. Right weight on sled in notes.

Extra Credit

D: Deadbug + Reverse Crunch (3 x 12. Rest 60s.)

https://www.youtube.com/watch?v=K2FCwQ-g3KQ

We recommend holding a heavy KB for support.
– Focus on big inhale + exhale when leg extends

Heavy Metal


CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM in the banded deadlift. Ideally, we’d be using around 25-30% of your current 1RM Deadlift in band-tension. Since conventional, maybe placing feet in center of bands instead of draping over.

For your Front Squats, this should take roughly 5 sets to complete. Shoot for 8+ reps on your drop set.

– GPP: If you’re able to use a Yoke opt for heavy carries with that, but if not go for KBs or DBs overhead. If you’re unable to perform DBall cleans opt for a Power Clean + Jerk x 3 reps per round at 65% of your 1RM.

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Strength/Skill

A: Banded Conventional Deadlift (1RM)

https://www.youtube.com/watch?v=_7daCouKP-0

B: Front Squat (Heavy 5 + 1 (11X2) Drop set. Rest 2:00)

– Pause for a 1 Count

– Then last set reduce weight by 20% and complete 1 set of max reps still with a 1 ct pause

C: Glute-Ham Raises (5 x 8-10. Rest 60s.)

Metcon

D: Metcon (Weight)

8 Rounds of
Heavy Sledpush x 20 yards

Heavy Yoke Carry x 20 yards.

DBall Cleans x 3 each side (150, 100) or (100, 80)

Rest 2:00

Score weight on yoke. Mark finishing time in notes

Extra Credit

E: Recovery Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&feature=youtu.be
5 minutes

Oct 13


CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

Partner Up into Teams of 2 and complete perform:

2 Power Cleans + 2 Push Press each athlete (on last rep lower bar to back rack position to get

comfortable for back rack carry)

*Resting partner performs 15s RKC Plank

2 Power Cleans + 2 Front Squats each athlete

*Resting partner performs 10s Side Plank

2 Power Cleans + 2 Front Squats + 2 Push Press each athlete (on last rep lower the bar to the back rack)

*Resting partner performs 20 Shoulder Taps

GPP

B: Buddy Carry (Distance)

In teams of 2 for max distance in 30 Mintues:

Barbell Carry x Max Distance (135, 95)

*1st 800 Meters is a Front Rack Carry

*2nd 800 Meters is a Back Rack Carry

Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Score = time or total distance in meters

*Alternate Option

With a partner:

30 Minute Max Distance Farmer Carry (70s, 53s)

Buddy Carry


CrossFit Carolina Beach – Competitors Training

Today’s workout is both mental and GPP Based. This is a great workout so don’t under-estimate how functional these loaded carries are. Carries can be broken into whatever distances you choose, but I’d recommend feeling this out and coming up with your strategy as you get a feel for the carries. These carries are intended to be a ”walk” not a jog or run. The sledpush does not need to be a sprint but go at whatever pace you can sustain.

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Metcon

A: Buddy Carry (Time)

In teams of 2 for a total of 2 miles of work:

Barbell Carry x Max Distance (135, 95)

*1st 800 Meters is a Front Rack Carry

Then after 800m is complete each athlete performs 5 Legless Rope Climbs

*2nd 800 Meters is a Back Rack Carry

Then after 800m is complete each athlete performs 5 Legless Rope Climbs

*3rd 800 Meters Farmer Carry (70, 53)

Then after 800m is complete each athlete performs 5 Rope Climbs with legs

*4th 800 Meters Sledpush with a moderate weight

**Work can be split into whatever intervals work best. There is NO time cap, but expect to working for more than 60 minutes.

Oct 12


CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

Tabata: 8 x 20s work/10s rest:

1a) Single Unders

1b) Banded Pull-aparts

Then,

3 Way Banded Shoulder-Lat Stretch x 20-30s each position (at 1:56 in this video)

Then,

Grab barbells and place into a rack. Review push press + S2OH, ie positioning x 5 minutes allowing your

athletes to practice 3-4 reps per set before adding weight to bars starting max.

Strength/Skill

B: Push Press (Build to a 2RM. Rest 90s.)

– Reset on each rep

Beginner Option:

1a) DB Shoulder Press: 4 x 8. Rest 60s.

1b) Banded Pull-downs: 4 x 12-15. Rest 60s.

Metcon

C: Roundabout (Time)

For total time:

21 S20H (135, 95)

800 Meter Run

Rest 2:00

15 S20H (155, 105)

600 Meter Run

Rest 2:00

9 S20H (185, 115)

400 Meter Run

Rx+:(135, 95) (185, 115) (205, 125)

L3: (115, 75) (155, 105) (165, 105)

L2: (95, 65) (115, 75) (135, 95)

L1: (75, 55 For all rounds)

22:00 Cap Including Rest

Extra Credit

D: Barbell Curls (2 x 25. Rest 60s.)