Feb 16th


CrossFit Carolina Beach – CrossFit

– Metcon: Today’s metcon will be done with 1 athlete completing a full round. This will allow you to gain full recovery for all sets and sustain a high level of output throughout. With that said, your weight choices should allow for UB rounds and your hang squat snatches should be light/fast. On the other hand, your farmer carries should be heavy.

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Warm-up

A: Warm-up (No Measure)

Set-up KBS + Barbells and perform:

3 Rounds of:

5 KBS

4 Hang Squat Snatch (empty bar on round 1, add light weigh round 2, add final work weight for rd 3)

Rest 60s between rounds.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

With a running clock in teams of 2:

0:00-10:00

200 Meter Run

12 KBS (70, 53)

*One athlete completes a full round at a time
Rx+:(115, 75) (end each round of AMRAP 1/2 with 2/1 Bar Muscle-ups)

L3: (53, 35) (75, 55)

L2: (45, 30) (65, 45)

L1: (35, 25 Russian Swings) (65, 45 Thrusters x 8 in place of Hang Squat Snatch)

Alternate Options:

200m row in place of run or 45s Bike or Ski Erg

2: Metcon (AMRAP – Rounds and Reps)

12:00-22:00

200 Meter Run

6 Hang Squat Snatch (95, 65)

*One athlete completes a full round at a time

3: Metcon (AMRAP – Rounds)

24:00-34:00

1 Lap Farmer Carry Intervals, AHAP

*One athlete completes a full round at a time

70% of Deadlift a good place to be

Extra Credit

C: Metcon (No Measure)

*If you missed yesterday make up:

75-50-25

Banded Pull-aparts (underhand)

*1 Banded Alphabet after each set on each side

If not perform:

4 Minutes of Max Reps Glute March on Bench, Single Leg.

Partner


CrossFit Carolina Beach – Competitors Training

– Metcon: Today’s metcon is geared at being performed at about 85% for all sets.

Note, this piece ends with ”recovery” work which is something we’ve been using quite a bit to drive the parasympathetic nervous system. Make sure your HR does not exceed 130BPM here.

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Conditioning

A: Metcon (AMRAP – Rounds and Reps)

0:00-10:00

200 Meter Run

12 KBS (70, 53)

*One athlete completes a full round at a time

B: Metcon (AMRAP – Rounds and Reps)

12:00-22:00

200 Meter Run

6 Hang Squat Snatch (115, 75)

*One athlete completes a full round at a time

C: Metcon (AMRAP – Rounds)

24:00-34:00

1 Lap Farmer Carry AHAP

*One athlete completes a full round at a time
1 lap= 1 round

D: Metcon (No Measure)

34:00-54:00

*Recovery row, bike, jog, ski erg.

*you can mix and match pieces but this should be “easy” and drive your HR down.

Non-Functional Friday


CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 3RM over the course of 5-6 sets. After each set complete 1-2 legless rope climbs. You should have a total of 10 legless rope climbs completed by the time you reach your 3RM.

– Metcon: Today’s ”metcon” is more of an accessory piece for the upper-body, core, and gymnastics ability. Treat this is as a ”quality over quantity” type piece and don’t record your time.

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Strength/Skill

A: Floor Press (3RM. Rest 2:00)

*After each set complete 2 Legless Rope Climbs

Conditioning

B: Metcon (No Measure)

Not for time:

“Buy in”

150 Ft. Handstand Walk

*Adv over obstacles

Then,

30-20-10:

DB Rollback Tricep Extensions on Floor (50s, 30s)

Barbell Curls (95, 65)

T2B

Then,

“Cash-out”

400 Meter Single Arm OH KB Carry (200m each)

Accessory Work

C: Banded Face Pulls (200 Reps.)

Buy In, $$$ Out!


CrossFit Carolina Beach – CrossFit

– Strength: Today we are building to a 3RM in the Close grip floor press. This should take roughly 6-7 sets to complete. Make sure you have a spotter and you’re smart about how you progress. You do not want to fail too early.
– Metcon: Today’s metcon is not for time and is a good test of local muscle endurance. We’ve never done some of these movements in a metcon so it may be wise to go lighter than you think. Barbell curls should be done strictly.

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Warm-up

A: Warm-up (No Measure)

Review and perform 10 reps (or distance) of each

– Rollback Tricep Extensions on Floor

– Barbell Curls

– Single Arm OH KB Carry x 50 ft. each

– Handstand Walk x 10 ft. or Handstand Hold x 10s

Then,

3 Way Banded Shoulder/Lat Stretch x 30s each

Then,

Review The Floor Press

Strength/Skill

B: Close Grip Floor Press (3RM. Rest 2:00)

https://www.youtube.com/watch?v=Agt9Nqb530k
Beginner: 5 x 5, adding weight if form permits.

Metcon

C: Metcon (No Measure)

Not for time:

“Buy in”

100 Ft. Handstand Walk or 60s of total Handstand Hold

Then,

30-20-10:

DB Rollback Tricep Extensions on Floor (50s, 25s)

Barbell Curls (95, 65)

T2B

Then,

“Cash-out”

200 Meter Single Arm OH KB Carry (100m each)

*Athlete choice of weight scaling today.
L3: (40s, 20s) (75, 55)

L2: (30s, 15s) (65, 45)

L1: (Less than L2 OR Choices choice)

22:00 Cap on this work

Extra Credit

D: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s
Or 5 Minutes of Row, Bike, Jog, light Sledpull Rows.

Karen


CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of our Sumo Banded Deadlift work. Loading should only by 5% heavier and allow for perfect/fast sets. Take 3-4 sets to build to your work weight. These are NOT done touch n go, reset on each rep.
– Metcon: Benchmark workout ”Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.

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Warm-up

A: Warm-up (No Measure)

Grab barbells and a light band + complete:

8 Sumo Deadlifts

8 Front Squats

10 X-BAND Walks Left/Right

6 Sumo Deadlifts

6 Thrusters

10 Glute Bridges

*Add light weight

4 Sumo Deadlifts

4 Thrusters

10 Birddogs

Then,

Review Sumo Deadlift against a band.

+

Set up Benches and perform 10 Seated Dynamic Vertical Jumps. This is simply to warm-up the CNS

Strength/Skill

B: Sumo Deadlift Against bands (10 x 2 @80% of Last Monday, every 60s.)

C: Seated Dynamic Box Jumps (20 Jumps Total, 3-4 reps. Rest 60s.)

https://www.youtube.com/watch?v=EPEb6nMEaGg
– Use a weighted vest if possible. Perform 3-4 reps per set then rest 60s.

Metcon

D: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

*Run two heats and have athletes judge each other like an Open WOD.

Extra Credit

E: Double Leg Band Curls (100)

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

Karen


CrossFit Carolina Beach – Competitors Training

– Strength: Today is week two of our DE work for the Box Squat/Sumo Speed pull. Loading is only 5% heavier and all sets should be fast.

– Metcon: Go for the goal of going UB for as long as possible. Compare to 6/28. Then you’ll finish with a sledpull wearing a weighted vest. This should be done in under 15 minutes and you should not have to stop once.

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Strength/Skill

A: Box Squats (10 x 2 @55% + 25% of Band Tension, every 60s.)

Squat to a Box
Parrallel box today.

B: Sumo Deadlift Against bands (10 x 1 @65% of Monday, every 30s.)

Metcon

C: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Then when fully recovered,

800 Meter Sledpull @light

*Wear a 20/10# weighted vest if possible.

Accessory Work

D: Prone Banded Leg Curls (150 Double Leg Prone Banded Leg Curls)

https://www.youtube.com/watch?v=2bZL3AyJYo4

Recover, even more.(It’s a little different this week)


CrossFit Carolina Beach – Competitors Training

– Recovery: All work should be done between 120-130 BPM which is lower than our cardiac output work.

The open is approaching so it’s time to make sure you’re fully recovered. Break this work up however you see fit, but know that it should be ”easy.”

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Conditioning

A: Metcon (No Measure)

45 Minutes of Zone 1 Recovery Work

*Choose between rowing, running, biking, swimming, light sledpull, ect.

B: Metcon (No Measure)

10 Minutes of Global Recovery Foam Rolling

Team Slow & Steady!


CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout is meant to be slower. Focus on your quality of movement for each: rowing, barbell cycling, and double unders. All three of these movements will likely be in the open this year so rather than pushing your pace shoot for quality over quantity today. Effort should be around 70%.

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Warm-up

A: Warm-up (No Measure)

Partner + Grab Barbells

AMRAP 8 of:

Row 100 Meters (each)

7 Hang Power Cleans (each)

21 Double Unders (each)

Then,

Add weight to barbell performing sets of 3 until you reach work weight.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 26 with a partner:

30 Hang Power Cleans (135, 95)

60 Calorie Row

120 Double Unders

*One person works. Split as desired.
L3: (115, 75)

L2: (95, 65) (Double Under Attempts)

L1: (75, 55) (Single Unders x 2)

*Alternate Options for 60 calorie Row:

400 Meter Run or 45 Calorie Bike or Ski Erg

Extra Credit

C: Metcon (Weight)

Tabata (8 x 20s work/10s rest)

KB March

Light Weight


CrossFit Carolina Beach – Competitors Training

– Strength: Today is week one of a new Dynamic Effort wave for the Push Press. All sets should be fast/aggressive. Reset on each rep. This is based on your 3RM from last week.

– Metcon: Today’s metcon is meant to be slower/consistent around 80% effort. Do not hit failure on any of these movements and break before you have to. This is a great tester for local muscle endurance.

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Strength/Skill

A: Push Press w/ bands (6 x 3 @65% of 3RM, every 60s. – Reset each rep)

B: Kneeling Torso Row (5 x 12 ea. Rest 60s.)

Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.

Metcon

C: Metcon (Time)

10 RFT:

10 C2B Pull-ups

10 Push-ups

10 Sit-ups

10 Air Squats

20:00 Cap

Accessory Work

D: Metcon (No Measure)

Accumulate 200-300 Reps of each:

– Banded Triceps

*Alternate between pushdown, single arm/double arm, and overhead.

– Banded Pull-aparts

*Alternate grips

Angie’s Spin Off!


CrossFit Carolina Beach – CrossFit

– Strength: Today we’ll start a new cycle for the push press. All sets should be fast/aggressive.
– Metcon: Today’s workout is a spin-off of classic CF workout ”Angie.” The volume of work is high so pace yourself accordingly so you do not hit failure. Effort should be around 75%.

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Warm-up

A: Warm-up (No Measure)

AMRAP 6 of:

100 Ft. Shuttle Spring (down 50 back 50)

10 Air Squats

8 Hollow Rocks

6 Yoga Push-ups

4 Scorpions each side

Then,

Grab Barbells and complete on the coaches call.

– Strict Press x 3 (ribs down/abs tight)

– each rep on the coaches call

– Push Press x 3 (vertical dip + drive + strong finish)

– each rep on coaches call

Rest + Repeat Push Presses x 3 Reps

Then,

Set up in racks in groups 2-3 people.

Strength/Skill

B: Speed Push Press against single strand band (6 x 3 @55-60% of last Friday, every 60s.)

https://www.youtube.com/watch?v=iIQ78IDd56o
– Beginner: 5 x 5, no band. Rest 90s.

– If you’re not using bands perform all sets at 75% of 1RM.

Metcon

C: Metcon (Time)

8 RFT:

10 Pull-ups

10 Push-ups

10 Abmat Sit-ups

10 Air Squats

20:00 Cap
Rx+:(C2B Pull-ups)

L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups)

L1: (4-5 Rounds) (Ring Rows) (Box Push-ups)

Extra Credit

D: DB Row (5 x 8-10 each. Rest 60s.)