WOD Archives - Page 19 of 88 - CrossFit Carolina Beach

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Wide Stance Box Squats (Build to a 1RM. Rest 2:00)

– 15-16″ Box – Parallel

Then,

3 x 5 @75% of 1RM. Rest 90s.

B: Power Snatch + Hang Squat Snatch + Overhead Squat (Build to a challenging 1 + 1 + 3. Rest as needed.)

Build to given Rep Scheme

Conditioning

C: Metcon (Time)

4 Rounds of:

100 Meter Sled Push Sprint

10 DB Hang Squat Cleans (50, 35)

Rest 3:00

Accessory Work

D: Warm-up (No Measure)

100 Banded Pull-throughs, AFAP.
Then,

2:00 Global Foam Roll Quads

2:00 Global Foam Roll Hamstrings

3:00 P. Breathing

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

3:00 – 6:00

Light Sledpush in groups

*one athlete pushes x 100 ft. and walking back to start while next person goes.

6:00 – 8:00

10 Cook Squats + Overhead Reach

10 Cossack Squats (total)

10 Reverse Lunges (5 each)

8:00 – 15:00

6 DB Front Squats (2 DBs)

3 Seated Dynamic Vertical Jumps

6 DB Hang Power Cleans

3 Seated Dynamic Vertical Jumps

6 DB Hang Squat Cleans

3 Seated Dynamic Vertical Jumps

Strength/Skill

B: Box Squats (Build 2 tough/PERFECT set of 5 in 6 sets. Rest 2m)

Squat to a Box
– Regular Squat Stance

Metcon

C: Metcon (Time)

4 Rounds of:

100 Meter Sledpush Sprint

10 DB Hang Squat Cleans (50, 35)

Rest 3:00

L3: (45, 30)

L2: (35, 20)

L1: (35, 25 – DB Front Squats)

*Alternate Option for sledpush Sprint:

– 20s Assault Bike Sprint

– 200 meter row sprint

– 200 meter sprint

Extra Credit

D: Warm-up (No Measure)

2:00 Global Foam Roll Quads

2:00 Global Foam Roll Hamstrings

2:00 Parasympathetic Breathing

Monday

CrossFit Carolina Beach – Express Fit

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Warm-up

A: Warm-up (No Measure)

3 rounds

6 bird dogs

6 airsquats

6 hollow rocks

Conditioning

B: Metcon (No Measure)

EMOM 18

1- 8-12 rings rows

2- 8-12 lateral box step overs

3- 2 laps 2 arm farmers carry

Cash Out

C: Delt Burner 2 (Weight)

3 Rnds

20 Sec DB Lat Raises

20 Sec DB Front Raises

20 Sec DB Shoulder Press

20 Sec DB hold over head.

rest 90 Seconds Exactly

5 3 1

CrossFit Carolina Beach – Varsity

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A: Max Height Box Jump (Distance)

Max Height Box Jump

Main Lift

B: Back Squat (5, 3, 1, 3, 3, 3)

Do your sets of 3 at 80-85%

Accessory Work

c: DB Walking Lunges (3 x 12)

Carry 2 dumbbells.

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 8

100M Run

10 DB Push Press

Partner

CrossFit Carolina Beach – Competitors Training

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Conditioning

A: Metcon (Time)

In teams of 3:

“Buy-in”

1 Mile Sledpull Powerwalk (light)

Then,

3 Rounds of:

150 Double Unders

90 Wall Balls (20, 14)

30 Deadlifts (225, 155)

Then,

“Cash out”

1 Mile Sledpull Powerwalk (light)

*One person works. Split as needed.

Extra Credit

B: Metcon (No Measure)

1) Global Foam Roll – Hamstrings & Quadriceps x 2 minutes each

2) Parasympathetic Breathing – 5 minutes

BEACH WOD 9AM

CrossFit Carolina Beach – CrossFit

No regular 10am class today. Meet at Sandpiper Lane beach access on Carolina Beach at 9am.

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Warm-up

A: Warm-up (No Measure)

Jogging, walking lunges and jumping

Strength/Skill

B: 1 Arm DB OH Walking Lunge (4 x 16 Lunges)

8 DB in right, 8 DB in left

Metcon

C: Metcon (No Measure)

EMOM 15

1 – 40M Sand Sprint

2 – 10 Alternating DB Snatch

3 – 20 Air Squats

Rx+ 20 snatches and 30 squats

Extra Credit

D: Metcon (No Measure)

Swim

Sept. 20th

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Metcon (No Measure)

EMOM 20:

ODD Minutes: 5 Strict Pull-ups

EVEN Minutes: 10 Strict Bar Dips

Conditioning

B: Metcon (Weight)

Every 4:00 x 5 Sets:

15 Hang Power Cleans (135, 95)

15 Bar Facing Burpees

Accessory Work

C1: KB Tricep Extensions (3 x 15, no rest)

https://www.youtube.com/watch?v=IahiNLDg8Ok&feature=youtu.be

C2: Banded Face Pulls (3 x 30. No rest.)

Then,

2:00 Global Foam Roll Lats

2:00 Global Foam Roll Pecs

3:00 P. Breathing

Sep. 20

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

3:00 – 10:00

2 rounds of BP

Upper Body Complex #2

8 Bent-over Barbell Rows

8 Muscle Cleans (Round #2 switch to Hang Power Cleans)

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Triceps Pushdowns

10:00 – 20:00

Pull-ups Skill Work

Strength/Skill

B: Chest-To-Bar Pull-ups (30-50 – accumulate)

C2B Pull-ups

Rx+:(50-75 reps – accumulate)

Rx: (30-50 – accumulate)

L3: (Regular Pull-ups x 30-40 – accumulate)

L2: (Partner Assisted x 30 Reps accumulate)

L1: (Ring Rows x 30-50 Reps)

Beg: (1-Arm KB Rows x 50 reps each side)

Metcon

C: Metcon (Weight)

Every 4:00 x 5 Sets:

15 Hang Power Cleans (135, 95)

15 Bar Facing Burpees

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit

D: KB Tricep Extensions (4 x 10. Rest 60s.)

https://www.youtube.com/watch?v=IahiNLDg8Ok&feature=youtu.be

Not 4 Time

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

3:00 – 8:00

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

8:00 – 15:00

Review Front Box Squat

Review Single Leg Box Jumps

Review Russian KBS

Review Goblet Squats

Strength/Skill

B: Front Box Squats (Regular Stance: 6 x 3 @85% of 8/26, every 60s.)

– Rx+: (Use 25% of Max in Band Tensions and 60% of Straight weight on the bar)

– If no 1RM Front Box Squat use 70% of 1RM Front Squat

C: Single Leg Box Jump (6 x 3 ea. Rest 60s after both sides complete.)

https://www.youtube.com/watch?v=rkeKyCwG_Pw
L2/L1: Double Leg Box Jumps to a challenging height – 8 x 5. Rest 60s.

Metcon

D: Metcon (No Measure)

4 Rounds – not for time:

UB 100 Meter Farmer Carry (70, 53)

25 Russian KBS (70, 53)

25 Goblet Squats (70, 53)

Rest as needed.

*If you put the KBS down during the carry access 1 Minute Wallsit hold for each time KBS are put down during the carry.

L3: (53, 35)

L2: (45, 30)

L1: (Heavy Carry, but lighter for movements)

20:00 Time Cap

CrossFit Carolina Beach – Competitors Training

Strength/Skill

A: Wide Stance Box Squats (Build to a 1RM. Rest 2:00)

B: Power Snatch + Hang Squat Snatch + Overhead Squat (Build to a challenging 1 + 1 + 3. Rest as needed.)

Conditioning

C: Metcon (Time)

Accessory Work

D: Warm-up (No Measure)

CrossFit Carolina Beach – CrossFit

Warm-up

A: Warm-up (No Measure)

Strength/Skill

B: Box Squats (Build 2 tough/PERFECT set of 5 in 6 sets. Rest 2m)

Metcon

C: Metcon (Time)

Extra Credit

D: Warm-up (No Measure)

CrossFit Carolina Beach – Express Fit

Warm-up

A: Warm-up (No Measure)

Conditioning

B: Metcon (No Measure)

Cash Out

C: Delt Burner 2 (Weight)

CrossFit Carolina Beach – Varsity

A: Max Height Box Jump (Distance)

Main Lift

B: Back Squat (5, 3, 1, 3, 3, 3)

Accessory Work

c: DB Walking Lunges (3 x 12)

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

CrossFit Carolina Beach – Competitors Training

Conditioning

A: Metcon (Time)

Extra Credit

B: Metcon (No Measure)

CrossFit Carolina Beach – CrossFit

Warm-up

A: Warm-up (No Measure)

Strength/Skill

B: 1 Arm DB OH Walking Lunge (4 x 16 Lunges)

Metcon

C: Metcon (No Measure)

Extra Credit

D: Metcon (No Measure)

CrossFit Carolina Beach – Competitors Training

Strength/Skill

A: Metcon (No Measure)

Conditioning

B: Metcon (Weight)

Accessory Work

C1: KB Tricep Extensions (3 x 15, no rest)

C2: Banded Face Pulls (3 x 30. No rest.)

CrossFit Carolina Beach – CrossFit

Warm-up

A: Warm-up (No Measure)

Strength/Skill

B: Chest-To-Bar Pull-ups (30-50 – accumulate)

Metcon

C: Metcon (Weight)

Extra Credit

D: KB Tricep Extensions (4 x 10. Rest 60s.)

CrossFit Carolina Beach – CrossFit

Warm-up

A: Warm-up (No Measure)

Strength/Skill

B: Front Box Squats (Regular Stance: 6 x 3 @85% of 8/26, every 60s.)

C: Single Leg Box Jump (6 x 3 ea. Rest 60s after both sides complete.)

Metcon

D: Metcon (No Measure)

Extra Credit

E: Single Leg Banded Hamstring Curls (AMRAP – Reps)

CrossFit Carolina Beach – Varsity

Barbell Work

A: Hang Power Clean + Front Squat + Push Press (8 sets building as able)

Accessory Work

B: Manmakers (6 x 2)

Conditioning

C: Metcon (Time)