WOD

CrossFit Carolina Beach – CrossFit

– Strength: Week 1 of Speed work with the Sumo Banded Deadlift. Focus on speed and perfect technique today.
– Metcon: a Testing piece that will challenge you from head to toe but also your ability to pace/breath. Do not underestimate this one. Loading should be light.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Box Programming Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect.

2) Movement Prep #1 – Power Snatch x 7:00

3) Movement Prep #2 – Sumo Deadlift x 5:00

Strength/Skill

B: Seated Dynamic Box Jumps (5 x 3, every 60s.)

https://www.youtube.com/watch?v=EPEb6nMEaGg
– to a moderate height

C: Sumo Deadlift Against bands (8 x 3 @50% 1RM from 10/21, every 60s)

– reset reps

– take 3-4 sets to build to work set.

After:

Warm-up Power Snatches + Wall balls

Conditioning

D: Snatch Balls (AMRAP – Rounds and Reps)

AMRAP 7:

7 Power Snatch (95, 65)

10 Wall balls (20, 14)

*Courtesy of CF Southie

L3: (75, 55)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

Beginner Option:

AMRAP 7:

10 Alt. DB Snatches (light)

10 Wall balls (10, 8)

Accessory Work

E: Warm-up (No Measure)

Banded Alphabets x 3 sets each side. Rest as needed.

CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Speed work with the Sumo Banded Deadlift. Focus on speed and perfect technique today.
– Metcon: a Testing piece that will challenge you from head to toe but also your ability to pace/breath. Do not underestimate this one. Loading should be light.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Box Programming Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect.

2) Movement Prep #1 – Power Snatch x 7:00

3) Movement Prep #2 – Sumo Deadlift x 5:00

Strength/Skill

B: Seated Dynamic Box Jumps (5 x 3, every 60s.)

https://www.youtube.com/watch?v=EPEb6nMEaGg
– to a moderate height

C: Speed Back Squats (3/5 x 5 at 50% + 25% band or chain)

OTM. Or go 75% strait weight on the 90 sec.

Use Safety Bar if you can.

C: Sumo Deadlift Against bands (8 x 3 @50% 1RM from 10/21, every 60s)

– reset reps

– take 3-4 sets to build to work set.

After:

Warm-up Power Snatches + Wall balls

Conditioning

E: Snatch Balls (AMRAP – Rounds and Reps)

AMRAP 7:

7 Power Snatch (95, 65)

10 Wall balls (20, 14)

*Courtesy of CF Southie

L3: (75, 55)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

Beginner Option:

AMRAP 7:

10 Alt. DB Snatches (light)

10 Wall balls (10, 8)
Rest 10 Minutes then go into part E

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Squat Snatch

21 Power Cleans (95/65)

Accessory Work

E: Warm-up (No Measure)

Banded Alphabets x 3 sets each side. Rest as needed.

CrossFit Carolina Beach – Varsity

View Public Whiteboard

Barbell Work

A: Snatch (10 minutes practice)

B: Hang Clean and Push Press (1 Hang clean and 4 Push Press)

Accessory Work

C: Manmakers (4 x 2)

Conditioning

D: Metcon (AMRAP – Reps)

AMRAP 5

Box Step Ups or Jumps

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 2RM front squat in 10 sets progressively adding weight each set.
– Metcon: Select a weight for this workout which is moderately heavy, but will allow you to finish in the 8-minute time cap. You should be able to get through the front squats in large or unbroken sets.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– Foam Roller

– Barbell

3:00 – 5:00

Oscillatory Foam Lateral Hips: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.

5:00 – 7:00

Active Straight Leg Raises x 45s each

7:00 – 9:00

Bird Dogs: 3 x 5 ea.

9:00 – 11:00

Single Leg Glute Bridge: 3 x 5 ea. No rest.

11:00 – 13:00 “superset of”

Air Squat Jump: 3 x 3

Kneeling Jumps + Vertical Jump: 3 x 1.

13:00 – 18:00

Review Touch n Go Power Cleans + Front Squat with an empty barbell x 3-4 sets of 3 reps.

Strength/Skill

B: Front Squat (2RM in 10 sets. Rest 2:00)

– Goal: 90-95% of current 1RM if known

– 1RM is being tested on 11/18.

– Beginner: 5 x 5, adding weight if form permits

C: Power Clean (3 x 3, t’n’go – building 2 work weight. Rest 60s )

Conditioning

D: Simple Man (Time)

For Time:

15-10-5

Power Cleans (155, 105)

Front Squat (155, 105)

9:00 Cap

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Accessory Work

E: Warm-up (No Measure)

Banded Pull-through: 4 x 25. Rest 60s.

– sumo stance

CrossFit Carolina Beach – Varsity

View Public Whiteboard

A: Back Squat (Find a heavy single)

B: Back Squat w/ Pause (5 x 3 at 80%)

– 1 ONE THOUSAND PAUSE

C: Metcon (Distance)

AMRAP 12

Partner Barbell Carry

Teams of 2

Carry a barbell to the 50M mark and back

CrossFit Carolina Beach – Competitors Training

View Public Whiteboard

A: Front Squat (10 x 2)

Simple Man (Time)

For Time:

15-10-5

Power Cleans (155, 105)

Front Squat (155, 105)

9:00 Cap

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)
185/125

CrossFit Carolina Beach – Express Fit

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

2 Rounds:

10 Banded Pull Apart

10 Banded Good Mornings

10 Air Squats

Conditioning

B: Metcon (Calories)

8 rounds:

10 sec Airbike sprint

50 sec rest while pedaling slowliy

Accessory Work

C1: Alternating DB Curls (5 x 8-12)

https://www.youtube.com/watch?v=uFLWSo6o3tg
no rest. straight into extensions.

C2: Banded OH Tricep Extensions (5 x 15-20)

https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be
rest 60 sec

CrossFit Carolina Beach – Competitors Training

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– Barbell

3:00 – 10:00

Coaches Choice of a fun game

10:00 – 20:00

Review + Warm-up

Hang Power Cleans

Air Squats

Running Technique

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

Alternate Option – 1k for each 800m run or 3:00 bike for each 800m run

CrossFit Carolina Beach – CrossFit

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Jump Around!

Build Hang DB Snatches to metcon weight

Build KB Swings to metcon weight

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

800 M Run (400 per)

70 Alternating DB Hang Snatch (50/35)

60 Calories Air Bike

50 Russian KB Swings (53/35)

40 Pull-Ups

30 Burpees

20 Hollow Rocks

Rx+ add 10 BMUs per round 80/53KB 75/50 DB

L2 40/25 DB and 45/25 KB

L1 25/15 DB and 35/20 KB

CrossFit Carolina Beach – Competitors Training

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– Foam Roller

– Light KB

3:00 – 5:00

Oscillatory Foam Lateral Hip: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.

5:00 – 7:00

Active Straight Leg Raises x 45s each

7:00 – 9:00

Bird Dogs: 3 x 5 ea.

9:00 – 11:00

Single Leg Glute Bridge: 3 x 5 ea. No rest.

11:00 – 13:00

Tempo KB RDL: 3 x 3-5 @3111. Rest 20s.

13:00 – 15:00 “superset of”

Twitchy Lateral Skip: 4 x 6.

Air Squat Jump: 4 x 3.

Strength/Skill

B: Power Snatch (10 x 2, adding weight if form permits. Rest 90s.)

– Goal build to a heavy double – reset on each rep

– Build to a technically proficient set of 2

– The goal for proficient athletes is 85% of 1RM

Conditioning

C: Nor’easter (AMRAP – Rounds and Reps)

AMRAP 15

5 Power Snatches (115, 75)

10 T2B

15 Wallballs (20, 14)

Rx+:(135, 95)(30/20)

L3: (95, 65)

L2: (75, 55) (Knee Lifts) (14, 10)

L1: (65, 45) (Knee Lifts) (10, 8)

Scaling Options:

– Sub Touch n Go Deadlifts with a light to moderate weight

Accessory Work

D: Warm-up (No Measure)

2:00 Max Reps Double Leg Banded Hamstring Curls

2:00 45 Degree Biphasic Hip Flexor Stretch (60s each)

2:00 of Parasympathetic Breathing