Strict Pull Up and Handstand Cindy


CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM shoulder press. This was last tested on 1/4. Your goal is to beat your previous number by 5#s.

– Metcon: Kinda like Cindy but harder.

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Strength/Skill

A: Shoulder Press (Find a 1RM. 5-4-3-2-1+. Rest 2:00)

Conditioning

B: “Strict Cindy w. HSPU” (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Handstand Push-ups

15 Air Squats

Accessory Work

C: Metcon (Weight)

C1) KB Windmill: 3 x 6 ea. Rest 30s.

C2) Banded Facepull-aparts: 3 x 75. Rest 30s.

Go for as heavy as you can do full range of motion on windmills.

https://www.youtube.com/watch?v=ekF7ChfA5LM

Strict Cindy


CrossFit Carolina Beach – CrossFit

– Strength: Work up to a 1RM strict press. Aim for 5# over previous 1 RM. Rest 2 minutes between heavy singles.
– Metcon: This month we have been focusing on strict movements. Today we will perform the benchmark workout ”Cindy” with strict pull-ups. This will be a 20-minute AMRAP of strict pull ups, push ups, and air squats. A good goal is to hit half the number of rounds you completed during regular ”Cindy”

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Warm-up

A: Warm-up (No Measure)

At a slow pace with an empty bar:

10-8-6-4

Strict Press

Barbell Rows

Barbell Curls

*Run 100 Shuttle Jog between rounds (in 25m intervals if possible)

Then,

Review shoulder Press

Review Pull-up Scaling

Review Push-up Scaling

Strength/Skill

B: Shoulder Press (5-4-3-2-1+. Rest 2:00)

– Build to a 1RM.

– Beginner: Perform 6 x 4, working on technique and adding weight if form permits.

Metcon Prep

C: Strict Pull Ups (Warm-up x 2 sets of 3. Rest 60s.)

Chin over bar. Play around with mixed grip and supinated

Metcon

D: Strict Cindy (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows) (Box Push-ups)

Extra Credit

E: KB Windmill (3 x 6 ea. Rest 30s)

https://www.youtube.com/watch?v=ekF7ChfA5LM

100%


CrossFit Carolina Beach – CrossFit

– Strength: Today we are completing 6 x 3 power cleans followed by some single-leg work which we’ll review. All of this work should be challenging. Your clean technique should be consistent across all sets.
– Metcon: Today should be performed at 100% intensity meaning an all-out sprint for 20 seconds. You will get plenty of rest between each interval so make sure you go as hard as possible during those 20-second sets. These sprint workout intervals are important in developing your anaerobic system.

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Warm-up

A: Warm-up (No Measure)

3 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.

Then,

Grab barbells and complete:

3 Power Cleans on Coaches Call x 3 sets.

Strength/Skill

B: Power Clean (6 x 3 @75%, every 90s)

– Use Monday’s 1RM.

C: Bulgarian Split Squat (4 x 5 ea. Rest 90s.)

Split squats holding dumbbells in each hand. Keep torso as upright as possible. Only push weight if form is perfect.

Metcon

D: Metcon (Distance)

8 Rounds of:

1 lap of Sled push All Out Sprint.

Rest 90s

Alternate Options

8 Rounds of:

20s Max Effort Air Bike

Rest 90s

Extra Credit

E: Single Arm Farmer’s Carry (Max 100 Ft. Trips in 5 Minutes.)

Alternate sides. Go as AHAP.

Get Loaded


CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Speed work with the power clean. All sets should be done resetting between reps. If you’re able, use band tension and use 50% of 1RM. Back Rack RFESS should be challenging for all sets.

– Metcon: All sets are intended to be done at 100% effort with an empty sled. If you’re using a HR monitor your HR should come down to 115 before starting your next set (for most of you 90s-2:00.)

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Strength/Skill

A: Power Clean (6 x 3 @75%, every 90s)

B: Bulgarian Split Squat (4 x 5 ea. Rest 90s.)

Split squats holding dumbbells in each hand. Keep torso as upright as possible. Only push weight if form is perfect.
Back rack today.

Conditioning

C: Metcon (No Measure)

8 Rounds of:

20s Sledpush All Out Sprint

Rest 90s.

8 Rounds of:

30s Heavy Farmer Carry

Rest 60s.

Accessory Work

D: Banded Pull-Through (4 x 30. Rest 60s.)

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

Positional Development


CrossFit Carolina Beach – CrossFit

– Skill: Today is aimed at skill/technique work. Odd minutes you will perform 3 position snatch. Even minutes will consist of 15 banded pull downs. You should have plenty of time to transition between movements. Select a weight which will allow you to maintain proper form
– Skill: For positional development, we have anti-extension ring planks and DB overhead holds.

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Warm-up

Warm-up (No Measure)

Review all work today starting with:

– Review options for gymnastics skill work

– Gymnastics Static Hold options

– Glute Bridges (have everyone perform 20 reps)

– Alt. DB Curls (have everyone perform 20 total reps)

– Banded Pulldowns (have everyone perform 20 reps)

– 3 Position Power Snatch with a PVC

Then grab barbells and complete:

2 High Hang Power Snatch

2 Hang Power Snatch

2 Hang Below Knee Power Snatch

Put bar down between movements and rest 10s. These can be done on the coaches call.

GOAT WOD

B: 3 Position Snatch (10 Minute EMOM)

1 from High Hang

1 From Mid Patella

1 From Ground
Odd minutes=3 position snatch

Even=15 band pull aparts.

Score highest weight on snatch but stay keep form intact

C: Metcon (No Measure)

Gymnastics positions workout:

EMOM 10:

ODD Minutes: Anti-extension ring planks

EVEN Minutes: DB Overhead holds. 30 seconds.

Metcon

D: Buns + Guns (Weight)

EMOM 8:

ODD Minutes: 20 Glute Bridges (Double Leg)

EVEN Minutes: 20 Alt. DB Curls (total)

Lt. Dan.


CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Speed work with the Close Grip Bench Press. Use chains or bands. If you’re unable to use either, still use 50% and work on accelerating through each rep AFAP.

– Metcon: Shoot for 12-14 minutes on today’s workout – around 80% effort. Break sets of KBS so you’re consistent across all sets. If needed, you can sub rope climb with legs as fatigue sets in.

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Strength/Skill

A: Bench Against Bands/chains. ( 6 x 5 @50% of 4/5 + bands or chains, every 60s.)

V: Tricep Rollback Extensions (6 x 10. Rest 60s.)

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

Conditioning

C: Metcon (Time)

For time:

40 KBS (70, 53)

4 Legless Rope Climbs

30 KBS

3 Legless Rope Climbs

20 KBS

2 Rope Climbs

10 KBS

1 Legless Rope Climbs

Accessory Work

D: Prone Incline Lateral Raise 21s (3×21)

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

7 pronated

7 neutral

7 supinated

KB Hell/Heaven?


CrossFit Carolina Beach – CrossFit

– Strength: Today we will be performing DB bench with a grip rotation. Grip will rotate from palms facing into palms facing out paired with iso-dynamic KB rows, which we’ll go over. Use 2 sets to work up to your desired weight for today then complete 5 sets of 8 with a minute of rest between sets.
– Metcon: Today’s metcon should be performed around 80-85% intensity. Grip will become a factor early on. You should be able to complete the KBS in 3 sets or less. Try to minimize rest when you put down the KBS. 18-minute time cap for this workout.

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Warm-up

A: Warm-up (No Measure)

AMRAP 7 at a slow pace:

8 KB Swings (4 Russian + 4 American)

8 Squat Thrusts

16 Banded pull-aparts

16 Banded Pushdowns

Then,

3-Way Banded Shoulder Lat Stretch x 30s each position.

Strength/Skill

B1: DB Bench Press (With Rotation: 2/5 x 8. Rest 30s.)

– neutral to pronated grip

– Use incline if possible

B2: Iso-Dynamic KB Rows (2/5 x 8 each. Rest 30s.)

https://www.youtube.com/watch?v=935m-m9Ytbw

Metcon

C: Metcon (Time)

For time:

40 KBS (53, 35)

4 Rope Climbs

30 KBS

3 Rope Climbs

20 KBS

2 Rope Climbs

10 KBS

1 Rope Climb
Rx+:(70, 53) (Legless Rope Climbs)

L3: (Rope Climbs of 3-2-1-1)

L2: (45, 30) (Complete 2-3 Total Rope Climbs then switch to 15 Ring Rows each round)

L1: (35, 25 Russian Swings) (10 Ring Rows each round)

18:00 Cap

Extra Credit

D: Prone Rear Lateral Raise 21s (3 x 7-7-7. Rest 60s.)

7 pronated grip + 7 neutral grip + 7 supinated grip.

Filth.


CrossFit Carolina Beach – Competitors Training

– Strength: We’ll start off today using a ”contrast method” by using single-strand band-tension first, then remove the bands and build to a 1RM. You’re going to notice this will potentiate your band-less sets. Shoot for a 5# PR. Last tested 12/10.

– Metcon: There is only one piece today so effort should be close to maximal. There are two options for weights today – if you’re able to move fast with the ”Rx+” weight then go for it. Expect to see this one again in 12 weeks.

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Strength/Skill

A: Power Clean (1 RM, but as follows…)

5 x 1 w. single strand band resistance up to a heavy set.

Then remove the bands,

4 x 1 up to a 1RM.

B: Good Mornings (4 x 6 building. Rest 90s.)

Metcon

C: Chuck Rhoades (AMRAP – Reps)

AMRAP 7:

Squat Clean Thrusters (155, 105)

Rx+:(185, 125)

L3: (135, 95)

L3: (115, 75)

L1 Metcon:

AMRAP 7:

10 Thrusters (95, 65)

10 Burpees

Accessory Work

D: Glute-Ham Raises (4 x 8. Rest 60s. Heavier than last week.)

E: KB Squat with lowering (3 x 8-10. Rest 60s. – same weight as last week)

https://www.youtube.com/watch?v=y_smS5nsrAc

Chuck Rhoades


CrossFit Carolina Beach – CrossFit

– Strength: Work up to a 1RM power clean. Start with sets of 3 and gradually move to singles as weight increases. Rest 2 minutes between heavy singles as you approach your 1RM. Beginners will complete 8-10 sets of 2-3 repetitions focusing on technique. Add weight if form permits.
– Metcon: This metcon should be quick and performed around 90-95% effort. You should be able to complete fast singles, but challenge yourself with your weight choice.

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Warm-up

A: Warm-up (No Measure)

5 Minutes of Dynamic Warm-up that consists of:

High Knees

Butt Kickers

A Skips

B Skips

Carioca

Back Pedal

Then grab barbells and complete:

8 Deadlifts

8 Muscle Cleans

8 Front Squat

8 Push Press

8 Goodmornings

8 Back Squats

Then,

1 Power Clean on Coaches Call x 3 sets.

1 Squat on Coaches Call x 2 sets

1 Squat Clean Thruster on coaches call x 2 sets

Strength/Skill

B: Power Clean (3-3-2-2-1+. Rest 2:00)

– Build to a 1RM.

– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.

Metcon Prep

C: Squat Clean Thruster (Warm-up x 2-3 sets of 1. Rest 60s.)

Metcon

D: Chuck Rhoades (AMRAP – Reps)

AMRAP 7:

Squat Clean Thrusters (155, 105)
Rx+:(185, 125)

L3: (135, 95)

L3: (115, 75)

L1 Metcon:

AMRAP 7:

10 Thrusters (95, 65)

10 Burpees

Extra Credit

E: Metcon (AMRAP – Rounds)

Tabata Elbow Plank
Rx+:(Band Resisted Elbow Plank)