EMOM

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Wide Stance Box Squats (8 x 3 @60% of Monday, every 60s.)

Rx+: (use 25% of Max in chain weight w. 50% straight weight)

B: Deadlift (Speed: 6 x 2 @50% + band tension, every 45s.)

– reset on each rep

Conditioning

C: Metcon (No Measure)

EMOM 16:

Minute 1: 5 High Box Jumps (30, 24)

Minute 2: 10 Straight Leg Raises

Minute 3: 20 Front Reverse Lunges (95, 65) (10 ea.)

Minute 4: 30 Barbell Rows (95, 65)

Accessory Work

D: Warm-up (No Measure)

2:00 of Global Foam Rolling Lateral Quads

2:00 of Global Foam Rolling Hamstrings

2:00 of Parasympathetic Breathing

Friday

CrossFit Carolina Beach – Express Fit

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Warm-up

A: Warm-up (No Measure)

3 Rounds for quality

10 air squats

20 sec plank hold

10 band pull-aparts

Main Lift

B: Deficit Sumo KB Deadlift (5 x 10-12 w/ 2 second eccentric deadlift)

Stand on 45lb plates

Accessory Lifts

C1: Single Leg Glute Bridge (5 x 8 per leg)

Glute bridge with one leg pointed up in the air.
rest 20-30 sec before other leg

C2: Sled Push (5 x 1 lap)

Cash Out

C: Sit-Up Tabata (AMRAP – Reps)

try to get the same amount each effort, so pace the first and hold that tempo!

Carry it all

CrossFit Carolina Beach – Varsity

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A: Single Arm Overhead Ball Carry (3 x 1 length per arm)

Carry a ball overhead with ball flat in the palm.

B: Single Arm Overhead Dumbell Carry (3 x 1 lap per arm)

C: Dbl Front Rack KB Carry (3 x 1 lap)

Carry two KBs in front rack position. Elbows down and out!

D: Farmers Carry (2 Arm) (3 x 1 length per arm)

E: Metcon (Time)

100 Walking lunges for time

EMOM

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

3:00 – 9:00

Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

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

X-Band Walks x 10 Forward + 10 Banded Goodmorning + 10 Reverse + 10 Laterally Both (L/R) + 10 Banded Goodmornings

9:00 – 20:00

Review Box Squat

Review High Box Jumps

Review Barbell Front Rack Reverse Lunges

Review Barbell Rows

Strength/Skill

B: Box Squats (10 x 3 @60% of Back Squat 1RM, every 60s.)

Squat to a Box
Rx+: (use 25% of Max in chain weight w. 50% straight weight)

*Use regular squat stance

Conditioning

C: Metcon (No Measure)

EMOM 16:

Minute 1: 5 High Box Jumps (30, 24)

Minute 2: 10 Straight Leg Raises

Minute 3: 20 Front Reverse Lunges (95, 65) (10 ea.)

Minute 4: 30 Barbell Rows (95, 65)

Accessory Work

D: Warm-up (No Measure)

2:00 of Global Foam Rolling Lateral Quads

2:00 of Global Foam Rolling Hamstrings

2:00 of Parasympathetic Breathing

CONDITIONING

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

3:00 – 13:00

“Pose Running Drills”

13:00 – 23:00

“Rowing Drills”

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

Row 1k

Bike 1k

Run 800 Meters

Alternate Option:

AMRAP 30:

800 Meter Run

50 Double Unders

25 Power Snatch (75, 55)

Accessory Work

C: Warm-up (No Measure)

2:00 Global Foam Rolling Calves

2:00 Global Foam Rolling Quads

3:00 of Parasympathetic Breathing

CONDITIONING

CrossFit Carolina Beach – Competitors Training

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Warm-up

A: Warm-up (No Measure)

3:00 – 13:00

“Pose Running Drills”

13:00 – 23:00

“Rowing Drills”

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

Row 1k

Bike 1k

Run 800 Meters

Alternate Option:

AMRAP 30:

800 Meter Run

50 Double Unders

25 Power Snatch (75, 55)

Accessory Work

C: Warm-up (No Measure)

2:00 Global Foam Rolling Calves

2:00 Global Foam Rolling Quads

3:00 of Parasympathetic Breathing

Wed 9/25

CrossFit Carolina Beach – Express Fit

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Warm-up

A: Metcon (No Measure)

3 Rounds not for time:

10 KB Deadlifts

10 Flutter Kicks

10 Glute Bridge

B: Metcon (No Measure)

4 Rounds 30 on 30 off

KB Swings – russian or american

Goblet squats

Toes to pole/hanging knee raises

Glute Bridge –

Cash Out

4×12: DB Curls

Snatches and deads

CrossFit Carolina Beach – Varsity

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A: Snatch (10 minutes)

OR

A: Hang Snatch (practice)

B: Deadlift (6, 4, 2, 4, 4, 4)

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

D: Goblet Squat (5 x 6-8)

E: Two Minute Burpee Test (AMRAP – Reps)

As many burpees as you can do in 2 minutes.

FINISHER

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

B: Push Press + Push Jerk + Split Jerk (6 x 1 + 1 + 1 @80% of Push Press, every 90s.)

Rx+: (Against single strand mini-bands @60% of Push Press)

C1: Tricep Rollback Extensions (3-4 x 12-15. No rest.)

https://www.youtube.com/watch?v=heL5eKVPABM

C2: Inverted Barbell Rows (supinated grip: 3-4 x 12-15. Rest 60s.)

https://www.youtube.com/watch?v=1G28qN9FCKE

Conditioning

D: Metcon (Distance)

Single Arm Overhead KB Carry x 8 Minutes max 90 ft. sets.

* Every time you stop complete 10 KB Curls (same weight ideally).

Accessory Work

E: Banded Face Pulls (100 Reps, AFAP.)

FINISHER

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

3:00 – 5:00 – SMR

Foam Roll each lat x 30s each

5:00 – 10:00 – Dynamic Movement

20 Wall Slides

20 Hollow Rocks

20 Shoulder taps

20 Banded Pass Thru

10:00 – 15:00 – Movement Specific + CNS – w. empty barbell

3 Shoulder Press

Put the bar down and perform 10 Fast Jumping Jacks to activate the CNS.

2 Split Jerk.

Put the bar down and perform 10 Fast Jumping Jacks to activate the CNS.

Then on the coaches call:

1 Push Press + Push Jerk + 1 Split Jerk resetting between reps.

Strength/Skill

B: Push Press + Push Jerk + Split Jerk (6 x 1 + 1 + 1 @80% of Push Press, every 90s.)

Rx+: (Against single strand mini-bands @60% of Push Press)

C1: Tricep Rollback Extensions (3-4 x 12-15. No rest.)

https://www.youtube.com/watch?v=heL5eKVPABM

C2: Inverted Barbell Rows (supinated grip: 3-4 x 12-15. Rest 60s.)

https://www.youtube.com/watch?v=1G28qN9FCKE

Metcon

D: Metcon (Distance)

Single Arm Overhead KB Carry x 8 Minutes max 90 ft. sets.

* Every time you stop complete 10 KB Curls (same weight ideally).

Extra Credit

E: Banded Face Pulls (100 Reps, AFAP.)