Barn Burner


CrossFit Carolina Beach – Competitors Training

– Strength: Build to a max over the course of 8-10 sets for your Power Clean. Last tested on 7/9.

For sledwork, use the heaviest possible weight while being forceful on each step. For most this will be around a total of BW including sled weight, but depending on your surface this could vary.

– Metcon: Today’s Metcon is exactly like the name implies, a brutal burner. This is meant to be done at a high-effort, 90% where you are just shy of redlining and pushing your limits.

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Strength/Skill

A: Power Clean (1RM. Rest 2:00)

– Take 8-10 sets and build to a new 1RM.

B: Back Squats 1.25 (Build to a heavy set of 6. Rest 2:00)

https://www.youtube.com/watch?v=f6tRgCHjpKI

C: Sled Drag Power Walk (4 x 60 forward, 4×60 backward)

https://www.t-nation.com/videos/tip-the-sled-power-walk
4 x 60 yards Forward + 4 x 60 yards Backward. Rest 60 seconds

Metcon

D: Barn Burner (Time)

For time:

40 Power Cleans (115, 75)

30 Thrusters (115, 75)

RX+: (135,95)

L3: (95, 65)

L2: (75, 55)

L1: (75, 55 25 Reps of each)

10:00 Time Cap

E: Sled Drag Power Walk (4×6 forward then backward, again.)

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

Accessory Work

F: KB March (Tabata. 8x20sec work/10 rest.)

https://www.youtube.com/watch?v=G9MNJJoIrWc

Barn Burner


CrossFit Carolina Beach – CrossFit

– Strength: Take your time and progressively build to a new 1RM.

– Metcon: Today’s workout is meant to be done at 90% effort. Shoot for big sets, but try to stay within sets that will allow for consistency. The loading should be light for you; a weight you can perform 5-7 reps per set with relative ease.

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Warm-up

A: Metcon (No Measure)

AMRAP 6 w. a barbell + Band

6 RDLs

6 Muscle Cleans

6 Thrusters

6 X-Band Walks Left + Right (6 each)

6 Banded Goodmornings

Strength/Skill

B: Power Clean (1RM. Rest 2:00)

– Take 8-10 sets and build to a new 1RM.

– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

Metcon

C: Barn Burner (Time)

For time:

40 Power Cleans (115, 75)

30 Thrusters (115, 75)

RX+: (135,95)

L3: (95, 65)

L2: (75, 55)

L1: (75, 55 25 Reps of each)

10:00 Time Cap

Accessory Work

D: Band Resisted Russian KBS (3×30(light), rest 60 seconds.)

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

Partner


CrossFit Carolina Beach – Competitors Training

– Metcon: Take today slow not trying to push your pace more than 80%. Maintaining smaller sets is a good route to go today considering the total volume and that the workout is NOT for time. The work is split with one person working at a time. Don’t worry about your time today, just have fun and stay within your threshold. The farmer carries should be challenging sets to be done in 100-meter intervals (there is 1000m per athlete total in this workout.)

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Metcon

A: Metcon (Time)

NOT for time with a partner:

100-80-60-40-20

Wallballs (30, 20)

Burpees

*400 Meter Farmer Carry after each round (88, 70)

*One person works at a time

Accessory Work

B: Metcon (No Measure)

100 Banded Pull-Throughs, ultra wide stance

Then,

5 Mins of P. Breathing

1RM JERK


CrossFit Carolina Beach – CrossFit

– Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights.
– Metcon: Today’s workout is about finding YOUR pace and staying consistent with your pull-ups. Your grip will take a beating if you’re not smart even with the 90s rest after each round.

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Warm-up

A: Warm-up (No Measure)

Dynamic Warm-up consisting of skips, jumps, bounds, carioca, jumping jack shuffle x 7:00

Then,

2 sets

10 Thoracic Rotation each side

15 Banded Ab Pulldowns

15 Banded Pulldowns

Strength/Skill

B: Split Jerk (1RM. Rest 2:00)

Beginner: Push Press: 5 x 5, adding weight if form permits.

Can do push jerk if that is your preferred method.

Push jerk scored below extra credit. Pick one.

Metcon Prep

C: Metcon (No Measure)

Warm-up Pullups/Hang Power Cleans

Metcon

D: Metcon (Time)

4 Rounds of:

21/18 Calorie Bike

15 Pull-ups

9 Hang Power Cleans (135, 95)

Rest 90s
Rx+:(C2B Pull-ups) (155, 105)

L3: (10 Pull-ups per round) (115, 75)

L2: (10 Band Assisted Pull-ups per round) (95, 65)

L1: (12 Ring Rows per round) (75, 55 Muscle Cleans)

*Alternate Options

– 400m Run, 500m Row per round, 90s Ski Erg

Extra Credit

E: DB Lateral Raises (3 x 12-15. Rest 60s.)

https://www.youtube.com/watch?v=KaZxDk88bYk&disable_polymer=true
*1st variation/arms straight

Ba: Push Jerk (1RM)

Max Out


CrossFit Carolina Beach – Competitors Training

– Strength: The goal today is to beat your previous 1RMs by 5#s. You should have a plan in place on how they are going to gradually progress to beat your previous 1RM. Last tested on 8/24.

– Metcon: Today’s Metcon is intended to be done at 75-80% effort where intervals are sustainable and work is broken into manageable sets. No one should be getting to a point with their pull-ups that they can only perform small sets. There is an overlap in this workout (grip) with pull-ups/HPC to challenge you with clearing fatigue much like an Open workout, many of which are very grip-dependent. Hang Power Cleans should be cable of being done UB.

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Strength/Skill

A: Push Press (Heavy 3 then 1RM. Rest 2:00)

B: Dumbbell Neutral Grip Bench Press (4 x 8-10, AHAP. Rest 60s.)

https://www.youtube.com/watch?v=Ko2R1VzAHGU

Metcon

C: Metcon (5 Rounds for time)

5 Rounds of:

21/18 Calorie Bike (or 18/15 Ski Erg)

15 C2B Pull-ups

9 Hang Power Cleans (155, 105)

Rest 90s

*Score = record ALL splits

Accessory Work

D: Barbell Curls (4 x 8-10. Rest 60s.)

*In between sets complete a 20s L-Sit Hold

3-6-9-I’m Fine!


CrossFit Carolina Beach – CrossFit

– Strength: Today is week 1 of Speed work with the Box Squat using Monday’s 3RM. All sets should be fast/perfect technique.
– Metcon: Like all ascending ladders these workouts get harder as they progress so starting with a ”sustainable pace” is in your best interest. Deadlifts should be capable of being done touch n go for almost the entire workout.

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Warm-up

A: Warm-up (No Measure)

Foam roll adductors x 30 sec each

Then,

3 rounds of:

5 RDLs

5 Sumo Stance RDL’s

5 Front Squats

5 Rev Lunges each leg

5 Goodmornings

5 Bent Over Rows

Rest 60 seconds then add light-weight

Strength/Skill

B: Wide Stance Box Squats (8 x 3 @60% of last Monday 3RM, every 60s.)

– Same Box as Monday

Metcon Prep

C: Metcon (No Measure)

Touch n Go Deadlift/Box Jump Warm-up
3 Sets of 3 for each preparing for the Metcon. Rest 60s

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

3 Deadlifts (225, 155)

3 Box Jumps w. step down (24, 20)

6 Deadlifts

6 Box Jumps

9 Deadlifts

9 Box Jumps

And so on adding 3 reps to each movement..
Rx+: (275,185)

L3: (185, 125)

L2: (155, 105) (20, 15)

L1: (135, 95) (20, 15 Step Ups)

Extra Credit

E: Banded Pull-Through (4 x 20. Rest 60s.)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be

Deadlift and Box Jump


CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of Dynamic Effort work with Front Box Squat + Snatch Complex. Get wide with your stance on Box Squat! Your shin should be VERTICAL. Loading is only 5% heavier so bar speed should be on point.

– Metcon: Today’s Metcon is to be done at around 80-85%. While this workout is simple on paper, fatigue will set-in fast if you’re not smart with your pacing. Also, NO SKINNED SHINS today! Don’t rush your box jumps! Stepping will keep your HR down and ensure you’re not getting complacent. Once the Metcon is complete and you feel recovery perform 15 minutes of ”easy” sled work meaning a weight on the sled that you can feel but allows you to work for 15 minutes continuously.

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Warm-up

A: Metcon (No Measure)

After your Warm-up Complete 20 Kneeling Jumps + Vertical Jumps to WU CNS

*If you performed these last week, use a light weighted vest this week.

Strength/Skill

B: Front Box Squats (8 x 3 @55% of Monday + 25% Band Tension, every 60s)

C: 1 Power snatch + 1 Squat Snatch + 2 Overhead Squat (5 sets @75% of Snatch, every 90s. )

Metcon

D: Metcon (AMRAP – Reps)

AMRAP 7:

3 Deadlifts (275, 185)

3 Box Jumps w. step down (30, 24)

6 Deadlifts

6 Box Jumps

9 Deadlifts

9 Box Jumps

12……

E: Metcon (No Measure)

Sled drag
all directions. 15 minutes. Ear a vest.

Accessory Work

F: Metcon (No Measure)

1) Reverse Hyper: 5 x 25 @50% of your Squat. Rest 60s.

2) Banded Facepull-apart: 5 x 30. Rest 30s.

Row Right Robin


CrossFit Carolina Beach – CrossFit

– Metcon: The goal today is focus on being 100% consistent with row intervals. All sets should be slightly uncomfortable, a pace that you could not normally maintain in a regular task-domain workout.

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Warm-up

A: Warm-up (No Measure)

Spend 10 minutes going over rowing technique.

Metcon

B: Metcon (Time)

For total time:

Row 750m

50 Abmat Sit-ups

Rest 2:00

Row 750m

50 HR Push-ups

Rest 2:00

Row 750m

50 DB Renegade Rows (Left + Right = 1 Rep) (50s, 30s)

Rest 2:00

Row 750 Meters Easy Recovery
L2: (40s, 20s) (Box Push-ups)

L1: (35s, 15s) (Box Push-ups)

*Alternate Option

800m Run

3:00 Bike

3:00 Ski Erg per interval.

Metcon

C: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

Cardiac Output Method


CrossFit Carolina Beach – Competitors Training

– Recovery: Today’s work is similar to last week, but slightly longer. These ”cardiac output” sessions will typically last around 60-90 minute sessions in an effort to start training your ability to improve the left ventricle of the heart. This will be a staple over the coming months. If you have a HR monitor you should NOT exceed 150 BPM.

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Conditioning

A: Metcon (No Measure)

Cardiac Output x 70 Minutes:

20 Minute Bike

15 Minute Light Sledpull

20 Minute Row

15 Minute Light Jog

@130-150 BPM

– This should be easy/sustainable work.

Accessory Work

B: Banded Hamstring Curls (150 reps.)

Lay face down with a thin red or blue band around ankle. Curl with leg.