Heart Breaker


CrossFit Carolina Beach – CrossFit

-Strength: Today’s strength work will be performed with a barbell. You will work up to a 1RM floor press. Start with a set of 5 and gradually reduce reps to singles as weight increases. We last tested this movement on 9/21. Rest 2 minutes between heavy singles. The second portion of the strength work will be to warm up your power clean and S2OH for the workout. Complete sets of 2 power cleans and 2 S2OH up to your working weight. This should give you an idea of what to expect in the workout
– Metcon: Plan on completing this around 80% intensity. It will be easy to redline early on in this workout so pace the first couple of rounds and leave some gas in the tank. Loading needs to be light on this workout as shoulder fatigue will set in fast if you’re not smart with weight choices.

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Warm-up

A: Warm-up (No Measure)

Grab a barbell and a band and complete

3 rounds of:

8 Bent-over Barbell Rows (pronated grip)

8 SDHP

8 Push Press

8 Bent-over Rows (supinated grip)

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Triceps Pushdowns

Then,

Review Floor Press

Strength/Skill

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

– Build to a 1RM.

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

Metcon Prep

C: Warm-up (No Measure)

SDHP + Push Press: Warm-up performing sets of 3-4 of each. Rest 60s.

Metcon

D: Heart Breaker (AMRAP – Rounds and Reps)

AMRAP 8:

15 Push Press (115, 75)

15 SDHP (115, 75)

RX+= 9 minutes. Same weight. Sub hang pwr. clean+S2OH for push press.

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)

*Beginner:

AMRAP 8:

10 SDHP (35, 25)

15 Russian KBS (35, 25)

20 Mountain Climbers (total)

Rest 60-90s after each round

Extra Credit

E: Metcon (Weight)

Double Alternating Tabata: 8 x 20s work/10s rest.

1a) Banded Pull-aparts

1b) Wheels on the Bus

*This is a superset where you’ll alternate each movement for each interval of 20s work.

Heart Breaker


CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Floor Press (5-4-3-2-1+. Rest 2:00)

– Build to a 1RM.

B: Chest-To-Bar Pull-ups (3 x submax. Rest 90s.)

– 2-3 reps short of failure. Record total reps.

– butterfly

Conditioning

C: Heart Breaker (AMRAP – Rounds and Reps)

AMRAP 8:

15 Push Press (115, 75)

15 SDHP (115, 75)

RX+= 9 minutes. Same weight. Sub hang pwr. clean+S2OH for push press.

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)

*Beginner:

AMRAP 8:

10 SDHP (35, 25)

15 Russian KBS (35, 25)

20 Mountain Climbers (total)

Rest 60-90s after each round

Accessory Work

D: Metcon (AMRAP – Reps)

Double Alternating Tabata: 8 x 20s work/10s rest.

1a) Banded Pull-aparts

1b) Wheels on the Bus
*This is a superset where you’ll alternate each movement for each interval of 20s work.

Just Keep Sledding! Just Keep Sledding!


CrossFit Carolina Beach – CrossFit

– Strength: Today you will be doing some sub-max back squat work which will in turn help to bring up your strength endurance. Instead of using one weight across all of your sets, today your weights will increase every couple of sets. You’ll end with 3 sets of 3 at 85% – work on perfect technique with this loading.
– Metcon: Today’s conditioning piece is some good old fashion GPP work. You have 5 rounds of sled work for 60 yards at a heavyweight, resting 1 min between bouts. These pushes (or pulls) should be challenging but you should be able to continuously move the sled for all 60 yards without stopping for rest. You also have some heavy farmer carries for 30 yards, resting 1 minute between carries. Lastly, you will finish off today’s work with 3 rounds of 30 banded pull through with 1 minute between. The buns should be on fire after today.

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Warm-up

A: Warm-up (No Measure)

*Grab a band and moderate KB

1 Round of:

10 Dynamic Pigeon Pose (5 per side)

5 Cook Squat + OH reach

5 Walk outs > Down Dog

5 + 5 Russian swings/Goblet Squats

Then, grab a barbell and complete:

2 Rounds:

8 Romanian Deadlifts

8 Front squats

8 Goodmornings (wide stance)

5 Tempo back squats (3131)

*Focus on staying balanced over a full foot

– Rest 60s + repeat

Strength/Skill

B: Back Squat Submaximal Work

1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00.

*Rest 2:00 between sets at 85%.

Metcon

C: Metcon (No Measure)

5 Rounds of:

Sledpull Powerwalk or Sledpush x 60 yards. Rest 60s.

– heavy

4 Rounds of:

Single Arm Farmer Carry x 30 yards each. Rest 60s.

– heavy

3 Rounds of:

30 Banded Pull-throughs (ultra wide stance). Rest 60s.

*Alternate Options

– Sledpull > 5-10-5 shuttle sprint x 4 sets. Rest 90s.

Extra Credit

D: Warm-up (No Measure)

5 Minutes of Static Stretching – focus on your breathing during this – big breaths in and out.

DYNAMIC EFFORT LOWER


CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Back Squat Submaximal Work (1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%…)

1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00.

*Rest 2:00 between sets at 85%.
– use chains if possible ~25% of your 1RM in chain weight

B: Power Clean Clusters (5 x 1.1.1 (10s) @80% of 1RM. Rest 90s.)

5 x 1.1.1 (10s) @80% of 1RM. Rest 90s.

– If possible use band resistance and perform these at 50% of 1RM.

C: Band Assisted Squat Jumps (6 x 5, every 60s.)

https://www.youtube.com/watch?v=BiPVAX0MMgo
– parallel Squat

Conditioning

D1: Sled Drag Power Walk (8 Rounds: 60 yards. Rest 60s.)

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

D2: Single Arm Farmer’s Carry (6 Rounds: 30 yards each. Rest 60s)

– heavy

D3: Banded Pull-Through (4 Rounds: X25 ultra wide stance. Rest 60s)

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

Accessory Work

E: Warm-up (No Measure)

5 Minutes of Static Stretching – focus on your breathing during this – big breaths in and out.

CONDITIONING


CrossFit Carolina Beach – Competitors Training

– Metcon: Today we have a beautiful mixed modality GPP/cardiac output session. Each minute you will work for: 40 seconds and then you will have: 20 seconds to transition to the next movement. Today is a change of pace from our normal recovery sessions – you’ll see more emphasis on GPP this month while still getting in our cardiac output work on other days in a second session.

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Conditioning

A: Metcon (AMRAP – Rounds and Reps)

EMOM 30:

Minute 1: 40s of Front Rack KB Carry (53, 35)

Minute 2: 40s Calorie Row, Bike, or Ski Erg

Minute 3: 40s DB Snatch (50, 35)

Minute 4: 40s Stone or Heavy Sandbag Carry

Minute 5: 40s Single Unders

Accessory Work

B: Metcon (Weight)

Tabata – 8 x 20s work/10s rest alternating between 1a/1b.

1a) Alternating DB Curls

1b) RKC Plank

EMOM 25


CrossFit Carolina Beach – CrossFit

– Metcon: Today we have a beautiful mixed modality GPP/cardiac output session. There are five total movement stations. Each minute you will work for 40 seconds at one station and then will have 20 seconds to transition to the next for a total of five rounds. Today’s metcon is a great day for you to work on dynamic energy control (pacing) which we will go over after the warm-up. You will essentially start slow and over the first few rounds, increase your output until you’re at about 75%.

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Warm-up

A: Warm-up (No Measure)

Run 400 Meters

Then,

7 Minutes of:

20 Dubs/40 singles

10 Alternating Dumbbell snatch

200-meter row

10 Step up each side or Box jump step down

*Add weight to snatch each round

**Go over stone/sandbag lifting technique

Metcon

B: Metcon (AMRAP – Reps)

EMOM 25:

Minute 1: 40s Box Jumps w. step down (24, 20)

Minute 2: 40s Calorie Row, Bike, or Ski Erg

Minute 3: 40s DB Snatch (50, 35)

Minute 4: 40s Stone or Heavy Sandbag Carry (or Asymmetrical Carry)

Minute 5: 40s Single Unders

L2: (20, 15) (35, 25)

L1: (20, 15 – Step-ups) (30, 20)

Extra Credit

C: Metcon (Weight)

Tabata – 8 x 20s work/10s rest alternating between 1a/1b.

1a) Alternating DB Curls

1b) RKC Plank

Aug 20th


CrossFit Carolina Beach – Competitors Training

– Strength: Submax Effort work with the Split Jerk – you’ll only see this work this week. All sets should be executed perfectly. All of the assistance work should be challenging, but executed with perfect form.
– Metcon: If possible perform an additional session today 4-5 hours after your first session. The intent of this piece is 80% effort for the duration – keep track of your splits and find a pace that you can sustain and does not drop off. Loading is intended to be light for this one. The 2 minutes of rest after each round is NOT full recovery so don’t treat this as a high-threshold workout that you can sustain for the entire 30 minutes.

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Strength/Skill

A: Push Jerk (Build to 90% 1 x 1)

5 x 2 @75%, every 60s.

3 x 2 @80%, every 60s.

2 x 1 @85%, every 60s.

1 x 1 @90%

B1: DB Bench Press (1/4 x 8-10. No rest.)

B2: Ring Pull Ups (1/4 x 6-10. Rest 60s.)

C: Barbell Shrugs (40-30-20-10, AHAP.)

– 135 guys/75 # ladies

– use straps

D: Handstand Walk (Max Distance in 8:00)

– everytime you stop complete 10-15s L-Sit Hold

E: Hammer Curls (3 x 8-10. Rest 60s.)

– 2020 tempo

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

Session #2 – 4-5 hours later

AMRAP 30:

21 Calorie Row

15 Hang Power Snatch (115, 75)

9 Bar Facing Burpees

Rest 2:00

Accessory Work

G: 5 Minutes of P. Breathing (Time)

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

DBs


CrossFit Carolina Beach – Varsity

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A: DB Bench Press (5 x 6-8)

B: Renegade Row (5 x 10)

C: Single Arm Dumbell Press (5 x 6-8)

Reverse Sled Drag

Wear a belt and drag it backwards

Strength Day


CrossFit Carolina Beach – CrossFit

– Strength: Strength only day today. After the warm up you will spend 15 minutes performing sets of 2-3 reps on either a split or push jerk. Adding weight as long as form permits. Advanced athletes will build to 75% and then do 6 sets of 2. After that you will build to a heavy set of 5 close grip bench press resting :90 seconds between sets.

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Warm-up

A: Warm-up (No Measure)

*With a light band and a barbell

15 Banded Facepull-aparts

15 Banded OH triceps pushdowns

15s of plank to Down Dog

10 Push press with 2 ct pause in dip

*Solid rack position; tight midline; balance in the dip and drive

15 Banded Facepull-aparts

15 Banded Overhead Triceps Extensions

5 Push jerk with 2 ct pause in the catch

*Balanced dip and drive; full extension, the timing of arms and feet

5 Split jerk with 2 ct pause in the catch

*Timing and footwork

**Coaches if possible, run the barbell movements on your call. This will allow you to call off some points of performance as you go, as well as triage some faults. You don’t need to rush through your warm-up. There is plenty of time to get into a little detail with Jerk technique.

Strength/Skill

B: Push Jerk (Build to 75% and then perform 6 x 2 across all set)

Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s.

C: Close Grip Bench Press (Work up to a heavy set of 5. Rest 90s.)

https://www.youtube.com/watch?v=7aW0JEl3s44
– use chains if possible.

Extra Credit

D: Metcon (Weight)

Finisher – AFAP:

40-30-20-10

Banded Hammer Curls

Banded Triceps Pushdowns

Devils Complex


CrossFit Carolina Beach – CrossFit

– Strength: Today we are building to a 1RM Back Squat. Be smart and have a plan in place on how you’re going to beat your previous 1RM by 5#s. Take your goal weight and lay out a plan to build to that weight. 5@50%, 4@60%, 3@70%, 2@80% and 3-4 singles about 90% is a good guideline to follow. Plug in your numbers and get your mind ready to crush your old PR! Last tested 4/22.
– Metcon: First off, hook grip is going to be huge with todays complex. If you dont hook grip this will get bad, fast! This peice is targeting both the posterior and anterior chains but this is going to smoke your grip as well. Do not underestimate the weights today. It is better to overscale this one due to the typically butchered reverse lunges and bent over rows.

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Warm-up

A: Warm-up (No Measure)

6 Minutes of:

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Then grab barbells and complete,

4 Minutes of:

8 RDLs

6 Front Rack Reverse Lunges each

4 Back Squat with 1 count pause at bottom of each rep.

5 Seated Dynamic Vertical Jumps

+ Repeat

Strength/Skill

B: Back Squat (5-3-1+-3-3-3. Rest 2:00)

– Rx: Build to a 1RM then 3 x 3

– L3: Build to a “heavy 1” then 3×3

– L2: Sets of 3-5 adding weight form permits

– L1: Goblet Box Squat: 5 x 6. Rest 90s.

2) Warm-up “Devils Complex” building in weight

Metcon

C: Devils Complex (AMRAP – Rounds and Reps)

AMRAP 12 Complex of:

6 Romanian Deadlifts (135, 95)

6 Hang Power Cleans (135, 95)

12 Front Rack Reverse Lunges (135, 95) (total)

12 Barbell Rows (135, 95)

*Rest as needed between rounds

*ALL done without dropping the bar or re-gripping.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit

D: Sled Pull Through (800 meters with a lightweight)

https://www.youtube.com/watch?v=TyVeJ16j-Kw