Holy Grossness


CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Speed Bench Press (EMOM5 55%w/bands)

Watch this video for detail from the world’s strongest gym, Westside Barbell

https://www.youtube.com/watch?v=qtWQ8xBeMQY

B: Weighted Pull-ups (Supinated 5×3. )

Metcon

C: Metcon (Time)

5 Rounds for Total Time
15 T2B

15 Burpees

500 Meter Row

Rest 60s.

Extra Credit

D: DBall Floor Press (Accumulate 100 Reps)

https://www.youtube.com/watch?v=66OVBXceBtY
80/60. Have fun.

It’ll be fun


CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Dynamic flow and 5 minutes T2B review

B: Metcon (No Measure)

2 Rounds of:

200m Row or Run

6 T2B

6 Burpees

Rest 60s.

Metcon

C: Metcon (Time)

5 Rounds of:

15 T2B

12 Burpees

400 Meter Row

Rest 60s.

RX+=15T2B, 15 burps, and 500m row.

L2: (Knee Lifts)

L1: (Sit-ups) (8 Burpees per round)

22:00 Cap

Score = total time.

*Alternate Scaling: 400m row = 400m Run

Extra Credit

D1: 1-Arm KB Row w. rotation: (3 x 10-12 ea. Rest 30s.)

https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be&t=39s

D2: Tricep Rollback Extensions (3 x 12-15. Rest 30s.)

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

Straight Through


CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Deadlift against a band (Find a 5RM conventional plus band)

https://www.youtube.com/watch?v=F6xPIZC6lhM

B: 1 Power Snatch+ 3 Overhead Squat (4-5 sets to find a max of the complex.)

Metcon

C: Metcon (Time)

For Time

30 Power Snatch (115, 75)

30 Overhead Squats (115, 75)

30 Thrusters (115, 75)

30 Handstand Push-ups

Rest 10:00 + Repeat

Score first round then record second round in notes

Extra Credit

D: Reverse Hypers (4×25)

or glute ham raise 5×10

“3”


CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

2 Sets with a barbell + band:

10 RDLs

10 X-Band Walks Each

15 Thoracic Rotations

Then,

3 Rounds of:

3 Power Snatch

3 OHS

3 Thrusters

3 Bird-dogs each side

Rest + add light weight

Strength/Skill

B: Deadlift (5RM)

Begginer 5×5 form perfect

Metcon

C: 3 (Time)

For time:

30 Power Snatch (115, 75)

30 Overhead Squats (115, 75)

30 Thrusters (115, 75)

RX+=30HSPU at the end

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

10:00 Cap

Beginner Metcon Option:

For time:

30 Deadlifts (95, 65)

30 Front Squats (95, 65)

30 Push Press (95, 65)

10:00 Cap

Extra Credit

D: Metcon (No Measure)

Accumulate:

150-200 Banded Pull-Throughs

60s L-Sit Hold or Hollow Hold or RKC Plank

*Superset the two. Complete big sets of 30-50 reps per set.

Aug 4


CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Run 400 Meters as a group,

Then,

Spend 10 Minutes Dynamic Warm Up

Metcon

B: Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
L2: (Run 800m/Row 1k/Run 800m)

L1: (Run 600m/Row 1k/Run 400m)

*No time cap

Extra Credit

C: Metcon (No Measure)

5 minutes of light foam rolling

5 Minutes of Parasympathetic Breathing

~ https://www.youtube.com/watch?v=7T7sW6yfSiQ&feature=youtu.be

Aug 3


CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Foam Roll Lats x 30s each

Foam Roll Thoracic Spine for 60s

Then,

3 Rounds of:4 Hang Muscle Cleans

4 Push Press

4 OHS

4 Hang Power Cleans

8 Yoga Push-ups

10s Side Plank each side

Rest 40-60s, add light weight.

Strength/Skill

B: Hang Power Clean (1RM. Rest 2:00)

Beginner: 6 x 3 focusing on technique Rest 90s.

Metcon

D: Johnny Cash (Time)

4 RFT:

15 T2B

15 Hang Power Cleans (115, 75)

15 Push Press (115, 75)

15 Box Jumps w. Step Down (24, 20)

15 Overhead Squats (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55) (20, 15)

L1: (Knee Lifts) (65, 35) (20, 15 Step-ups) (53, 35 Goblet Squat for OHS)

21:00 Cap

If time capped. score 21:00 and mark reps in notes.

Extra Credit

E: Metcon (No Measure)

3-4 Sets of:

20 Banded Pulldowns

15 Light DB Extensions to Forehead

80%


CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Front Squat (EMOM 8×2 @ 80%. No Pause)

B: Romanian Deadlift (EMOM 3×6 at same weight)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

With a running clock:

0:00-7:00

7 Power Snatch (95, 65)

10 Wallballs (20, 14)

D: Metcon (AMRAP – Rounds and Reps)

10:00-17:00

12 Hang Squat Snatch (95, 65)

40 Double Unders

E: Metcon (AMRAP – Rounds and Reps)

20:00-27:00

7 Power Snatch (95,65)

10 Wallballs

Extra Credit

F: Metcon (No Measure)

1Banded Pull-Through: 3 x 50. Rest 30s.

Landmine Rotations: 3 x 30 (total). Rest 30s.

Aug 2


CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Foam Roll Adductors x 30s each then,

3 Rounds :

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.

Strength/Skill

B: Metcon (Weight)

EMOM 6: 3 Front Squats @75-80%.

– No Pause this week

right into

EMOM 3: 5 RDLs @same weight as Front Squat.

Metcon

C: Metcon (AMRAP – Rounds)

AMRAP 20 in teams of 2:

0:00-10:00

Max 1 lap Trips of Farmer Carries (70, 53)

10:00-15:00

Max Rounds of:

20 Goblet Squats (70, 53)

20 Russian KBS (70, 53)

20 Hollow Rocks

15:00-20:00

Max Rounds and reps

10 Front Rack Reverse Lunges (total) (115, 75)

10 Burpees

Split work right down the middle.

Score total rounds completed.

Extra Credit

D: Metcon (No Measure)

7-10 Minutes of Light Recovery Work in the form of:

Bike, Row, light foam rolling, light sledpulling

Aug 1


CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

With partner,

400m Medball Run

40 Partner Wallballs

30 Partner Chest Passes

20 Partner Russian Twist passing medball to each othe behind the back

100 Ft. Partner Wheelbarrow (50 ft. each)

200m Medball Run together

Strength/Skill

B: Metcon (No Measure)

Handstand Walking or Handstand Hold
*Spend 10 minutes practicing today.

*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts

Metcon

C: Metcon (AMRAP – Reps)

5 Rounds of 40s work/20s Rest for max reps:

1) Wallballs (20, 14)

2) Box Jumps w. step down (24, 20)

3) Handstand Walking or Shoulder Taps

4) Russian Twists w. a plate (25, 15)

5) Max Calories Bike, Row or Ski Erg
*Score = total Wallballs + Calories

L2: (14, 10) (20, 15) (15, 10)

L1: (10, 8) (20, 15 Step-ups) (10, BW)

Extra Credit

D: Metcon (Weight)

1 Rounds of:

60 Double KB Rows

~ https://www.youtube.com/watch?v=Ox8QxS6MHSE&feature=youtu.be

60 Double KB Front Squat

~ https://www.youtube.com/watch?v=10D0-6omG2Q&feature=youtu.be
*Use two light KBs and be smooth with each repetition ie. slow + controlled.

Recover


CrossFit Carolina Beach – Competitors Training

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A: Metcon (No Measure)

10 Rounds of:

90s Row

90s Bike

90s Ski Erg (or 400m Jog)

@Zone 1 Pace (50-60% Effort, 130 BPM)

B: Metcon (No Measure)

2 Rounds of:

25 Reverse Hypers (light)

75 Banded Pushdowns

100 Banded Pull-aparts