Local Endurance

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

*Equipment you will need for this warm-up:

– 1 Foam Roller

– 1 Heavy Band

– 2 Light bands for Triset

– 1 Light Medball

3:00 – 6:00

Oscillatory foam roll lats x 2-3 spots 1-2 inches + 20-30s each spot

6:00 – 8:00

Biphasic Lat Stretch with a band x 30s + 15s static hold x both sides

8:00 – 10:00

Rusin Triset Complex:

1-2 Rounds of:

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

10:00 – 12:00

2 Rounds of:

10 Ring Rows

10 Push-ups or Banded Push-ups

12:00 – 15:00

2-3 Rounds of:

Skip Jacks x 5 reps

Bent-over medball chest press x 3 explosive reps

*No rest between exercise – rest 20s between after each round.

Strength/Skill

B: Pull-ups (Medium grip: 2/5 x 5. Rest 90s.)

Options:

– 2 warm-ups sets then 5 “work sets”

– Add weight

– BW

– Partner Assisted Pull-ups

– Inverted Ring Rows: 5 x 10. Rest 60s.

Metcon

C: Metcon (Time)

For time:

40-30-20-10

Push-ups

Abmat Sit-ups

Double Unders x 3 (120-90-60-30)

L2: (Box Push-ups) (1x Double Unders)

L1 Metcon:

30-20-15-10

Box Push-ups

Abmat Sit-ups

Single Unders

16:00 Time Cap

Accessory Work

D: Hammer Curls (3 x 10. Rest 45s)

Then,

3:00 of Parasympathetic Breathing

The Departed

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Seated Dynamic Box Jumps (8 x 3, every 30s.)

https://www.youtube.com/watch?v=EPEb6nMEaGg

B: Squat Snatch (8 x 1, build to a heavy single. Rest 90s.)

Conditioning

C: The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches
Rest 12 then repeat!

D: The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches

Accessory Work

E: Warm-up (No Measure)

2:00 Global Foam Roll Quads

2:00 Global Foam Roll Lats

2:00 Parasympathetic Breathing

The Departed

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

3:00 – 8:00

5 Minutes of Dynamic Movement that consists of

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

Etc.

8:00 – 15:00

Banded Snatch Warm-up + Thoracic Mob

– 10 Pass-Thru

– 10 Around the World

– 10 OHS

Then,

10 Cook Squats w. OH Reach

10 Thoracic Rotations each side

10 Wall Slides

Strength/Skill

B: Squat Snatch (10 x 2. Rest 60-90s.)

– Add weight each set or focus on technique.

– Beginner Strength: Front Squat: 5 x 5. Rest 90s.

Conditioning

C: The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches

Accessory Work

D: Warm-up (No Measure)

2:00 Global Foam Roll Quads

2:00 Global Foam Roll Lats

2:00 Parasympathetic Breathing

Sumos

CrossFit Carolina Beach – Varsity

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Main Lift

A: Sumo Deadlift (5 x 5)

Accessory Work

B1: Kettlebell Swing (Russian) (4 x 10-15)

B2: Double DB Front Squat (4 x 6-8)

Hold 2 DBs in front rack position

Conditioning

C: Sled Push (5 x 1 lap)

Monday 9/30

CrossFit Carolina Beach – Express Fit

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Warm-up

A: Warm-up (No Measure)

3 minutes Air Bike

30 Banded Pull Aparts

5 Inch Worms

Strength/Skill

A1: Goblet Squat (5 x 8-12)

A2: Lat Pull Down (5 x 8-12)

Wide Grip

Conditioning

B: Metcon (No Measure)

EMOM 12

1 – 15 Hammer Curls

2 – 15 OH Banded Tricep Extensions

Partner

CrossFit Carolina Beach – Competitors Training

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Conditioning

A: Metcon (AMRAP – Rounds and Reps)

In teams of 2:

AMRAP 40:

30 Power Cleans (155, 105)

400 Meter Run

30 T2B

400 Meter Run

30 Alternating Pistols

400 Meter Run

30 Ring Dips

*One person works at a time. Split as needed.

Accessory Work

B: Warm-up (No Measure)

1) Global Foam Roll – Lats and Quadriceps x 2 minutes each

2) Parasympathetic Breathing x 5 minutes

Partner

CrossFit Carolina Beach – CrossFit

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Conditioning

A: Metcon (AMRAP – Rounds and Reps)

In teams of 2:

AMRAP 40:

30 Power Cleans (135,95))

400 Meter Run

30 T2B

400 Meter Run

30 Air Squats

400 Meter Run

*One person works at a time. Split as needed.

Accessory Work

B: Warm-up (No Measure)

1) Global Foam Roll – Lats and Quadriceps x 2 minutes each

2) Parasympathetic Breathing x 5 minutes

Surprise

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

3:00 – 7:00

2 Rounds of 20s Work/10s Rest of:

1a) Abmat Sit-ups

1b) Alt. Box Step-ups

1c) Banded Pushdowns

1d) Banded Pull-aparts

*Move through all 4 movements for a total 2 rounds each

8:00 – 15:00

Warm-up/review the Bench Press

*Between sets complete 5 Plyo Push-ups (CNS Prep)

Strength/Skill

B: Bench Press (Build to a 1RM in 8-10 sets. Rest 2:00)

– Build to a 1RM (1+ = 3-4 singles above 90%)

– sets should look like: 5-4-3-2-1-1-1-1..

– Beginner: Bench Press: 5 x 5, adding weight if form permits.

Metcon

C: Surprise (Time)

For time:

20-15-10-5

Push Press (135, 95)

Burpee Pull-ups

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (No pull-up)

14:00 Time Cap

Extra Credit

D1: Banded Overhead Tricep Extension (3 x 15 + 15. Rest 60s.)

https://www.youtube.com/watch?v=ioMF-2ErRLw

D2: Banded Triceps Pushdowns (3 x 15 + 15. Rest 60s.)

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

Surprise

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Bench Press (Build to a 1RM in 8-10 sets. Rest 2:00)

– Build to a 1RM (1+ = 3-4 singles above 90%)

– sets should look like: 5-4-3-2-1-1-1-1..

– Beginner: Bench Press: 5 x 5, adding weight if form permits.

B: Inverted Rope Rows (4 x 15. Rest 45s.)

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

Metcon

C: Surprise (Time)

For time:

20-15-10-5

Push Press (135, 95)

Burpee Pull-ups

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (No pull-up)

14:00 Time Cap

Extra Credit

D1: Banded Overhead Tricep Extension (3 x 15 + 15. Rest 60s.)

https://www.youtube.com/watch?v=ioMF-2ErRLw

D2: Banded Triceps Pushdowns (3 x 15 + 15. Rest 60s.)

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