CrossFit Carolina Beach – Varsity
A: Front Squat (5 x 3 building )
B: Deadlift (5 x 5 Deadlift)
C: DB Walking Lunges (4 x 12 Steps)
Carry 2 dumbbells.
Partner
CrossFit Carolina Beach – Competitors Training
– Metcon: Work with a partner today – one person works and split as desired. All sets should be challenging but scaling should allow for touch n go sets of perfect deadlifts.
Warm-up
A: Warm-up (No Measure)
Box Programming Lower Body Warm-up
BP Lower Warm-up Consists of:
With a barbell + foam roller + heavy band
2 Rounds of:
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover + Split Stretch
10 Lateral Lunges
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review + Warm-up
– Deadlifts
– Goblet Squats
Conditioning
B: Metcon (Time)
For time with a partner:
400 Meter Farmer Carry (70, 53)
Then,
3 Rounds of:
30 Deadlifts (225, 155)
30 Goblet Squats (70, 53)
Then,
400 Meter Farmer Carry (70, 53)
*One person works – split as desired.
L3: (185, 125) (53, 35)
L2: (155, 105) (45, 30)
L1: (135, 95) (35, 25)
30:00 Time Cap
Accessory Work
C: Warm-up (No Measure)
10 Minutes of “Recovery”
– Pull a sled for 10:00 with a light load that you can walk without stopping with
20.5
CrossFit Carolina Beach – Express Fit
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
Metcon (Time)
Or do:
40 ring rows
120 calories
80 air squats
in any order you want, break up however you want
ex:
5 rounds
6 cal
24 cal
16 squats
20.5
CrossFit Carolina Beach – CrossFit
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
Deadlift Wave
CrossFit Carolina Beach – Varsity
Warm-up
Main Lift
B: Deadlift (7, 5, 3, 1, 3, 5, 7)
Start light. Build to a heavy single then drop weight for the next sets each time
Conditioning
B: Metcon (No Measure)
4 rounds not for time:
10 Goblet Squats
15 Russian KB Swings
20 sec max calories airbike
Cash Out
C: 1 Min Burpee Test (AMRAP – Reps)
Max Burpees in 60s
Partner
CrossFit Carolina Beach – CrossFit
– Metcon: Today’s workout you’ll work with a partner splitting work however you desire.
Warm-up
A: Warm-up (No Measure)
Oscillatory Foam Roll Calves x 30s each 1-2 inches of relative motion x 1-2 spots.
Then,
Alternating Tabata #1
1a) Single Unders
1b) Mountain Climbers
Then,
Alternating Tabata #1
1a) Double Under Practice
1b) Slow + Perfect Air Squats
Then,
Skill Practice – C2B Pull-ups
Conditioning
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 25 with a partner:
100 Double Unders
80 Calorie Row
60 Burpees
40 Walking BW Lunges
20 C2B Pull-ups
*One person works at a time – split as desired.
L3: (Pull-ups)
L2: (Band Assisted Pull-ups)
L1: (1-Arm DB Rows x 10 each arm)
Alternate Option for Rowing:
– 60 Calorie Bike or Ski Erg
– 800 Meter Run
Accessory Work
C: Warm-up (No Measure)
1a) Banded Facepull-aparts: 3 x 15. No rest.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.
Cardiac Output
CrossFit Carolina Beach – Competitors Training
B: Metcon (No Measure)
Cardiac Output Method
At a conversational pace
30 Minutes of:
100 Calorie Row
100 Calorie Bike
100 Single Unders
Accessory Work
C: Metcon (No Measure)
1a) Banded Facepull-aparts: 3 x 15. No rest.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.
Then,
– Global Foam Roll Quads x 60s each
– Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Nov 5th
CrossFit Carolina Beach – CrossFit
– Strength: Same strength work as last week with the exception of one additional set. All sets should be challenging.
– Metcon: Consider the overall volume – 55 reps per movement and break work in 1-2 sets so you’re able to work through the entire piece without excessive bouts of rest.
Warm-up
A: Warm-up (No Measure)
1) Box Programming Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect.
2) Three-way Thoracic Spine Foam Roll: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.
3) 3 Rounds of:
Thoracic Rotations x 5 each.
Banded Facepull-aparts x 10
Banded Pull-aparts x 10
Strength/Skill
B1: DB Decline Bench Press (Slight Decline: 2/5 x 10. Rest 30s.)
Prop a bench on something 4” tall. Head facing down. Bench some dumbbells
– elevate the front of the bench on a 45# plate – roughly 3″ off the floor
– use the same weight or slightly heavier than last week
B2: Inverted Barbell Rows (2/5 x 15. Rest 30s.)
https://www.youtube.com/watch?v=1G28qN9FCKE
– 2 warm-up sets then 5 work sets.
– same set-up as last week
Conditioning
C: Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
S20H (135, 95)
Box Jumps w. a step down (24, 20)
T2B
L3: (115, 75)
L2: (95, 65) (20, 15) (Knee Lifts)
L1: (75, 55) (Step-ups) (Abmat Sit-ups)
15:00 Time Cap
Accessory Work
D: Warm-up (No Measure)
Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead
Then,
– Half-kneeling Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Nov 5th
CrossFit Carolina Beach – Competitors Training
– Strength: Same strength work as last week with the exception of one additional set. All sets should be challenging.
– Metcon: Consider the overall volume – 55 reps per movement and break work in 1-2 sets so you’re able to work through the entire piece without excessive bouts of rest.
Warm-up
Strength/Skill
A: Speed Bench Press (With a slight incline: 3/9 x 3 @50%, every 45s. )
Watch this video for detail from the world’s strongest gym, Westside Barbell
https://www.youtube.com/watch?v=qtWQ8xBeMQY
change grip every 3 sets.
Add chains or bands
B1: DB Decline Bench Press (Slight Decline: 2/5 x 10. Rest 30s.)
Prop a bench on something 4” tall. Head facing down. Bench some dumbbells
– elevate the front of the bench on a 45# plate – roughly 3″ off the floor
– use the same weight or slightly heavier than last week
B2: Inverted Barbell Rows (2/5 x 15. Rest 30s.)
https://www.youtube.com/watch?v=1G28qN9FCKE
– 2 warm-up sets then 5 work sets.
– same set-up as last week
Conditioning
C: Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
S20H (135, 95)
Burpee Box Jumps w. a step down (24, 20)
T2B
Rx+ (155/105)
L3: (115, 75)
L2: (95, 65) (20, 15) (Knee Lifts)
L1: (75, 55) (Step-ups) (Abmat Sit-ups)
15:00 Time Cap
Accessory Work
D: Warm-up (No Measure)
Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead
Then,
– Half-kneeling Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Wednesday
CrossFit Carolina Beach – Express Fit
Warm-up
A: Warm-up (No Measure)
3 rounds not for time
10 Cal bike
10 banded pullaparts
10 air squats
Accessory Work
B1: Goblet Squat (5 x 8 with a 1 sec pause at bottom)
Rest 30 between movements
B2: Seated DB Shoulder Press (5 x 8)
Neutral Grip
Rest 30 sec before going back to squats.
C: Renegade Row (5 x 12 total (6 per))
rest 60s between sets
Conditioning
D: Sled Push (EMOM 8 – 1 LENGTH fast push)
No need to add much load.