Nov 5


CrossFit Carolina Beach – CrossFit

– Strength: Build to a max over the course of 6-7 sets. If you have a current 1RM try to beat it by 5-10#s but today we want you to end on a high note so don’t get greedy!
– Metcon: Today’s metcon is about managing your heart-rate and leg fatigue. Break sets before you have to because the DU’s are going elevate your HR so avoiding redlining needs to be a priority.

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Warm-up

A: Warm-up (No Measure)

Grab a light KB + 10 Reps of each movement.

– Walking Lunges

– Russian Swings

– Air Squats

– Yoga Push-ups

– Goblet Squats

– Thoracic Rotations each side

– Hollow Rocks

– American Swings

– Burpees

Then grab a barbell and review the squat clean. Perform reps on the coaches call.

Strength/Skill

B: Squat Clean (1RM. Rest 2:00)

– Build to a 1RM over the course of 6-7 sets.

– Beginner: Work on Technique with light loads or Front Squat up to a moderate set of 3.

Metcon Prep

C: Metcon (No Measure)

Warm-up KBS/Goblet Squats/Double Unders

Metcon

D: Pavement (Time)

4 RFT:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

L3: (53, 35)

L2: (45, 25) (30s of Double Under Attempts)

L1: (35, 25 Russian Swings) (50 Singles each set)

15:00 Cap

Extra Credit

E: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

Monday Max Out


CrossFit Carolina Beach – Competitors Training

If you competed this weekend, don’t be afraid to take today off and push the days of the week back, skip Wednesday’s program. Prioritize some rest and recovery.

– Strength: The goal today is focused on strength and sled work. You’ll start with an Anderson Back Squat (can be done with SSB.) This is intended to be above parallel and above your current 1RM Back Squat.

Then build over the course of 6-7 sets to a 1RM Squat Clean. All sets of sledpulls should be aggressive. If power output drops then you went too heavy. All sets should look the same.

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Strength/Skill

A: Anderson Back Squat (1RM)

https://www.youtube.com/watch?v=6QDdfRcp5Ko

B: Squat Clean (1RM)

C: Sled Drag Power Walk (10×60 yards. Rest 60 seconds.)

https://www.t-nation.com/videos/tip-the-sled-power-walk
It should be as heavy as possible, but limited to something you can be aggressive the whole drag. If you start baby steppin’ or slow creepin’, too heavy.

D: Reverse Hyper (5×60. Rest 60 Seconds.)

Straight into this after forward sled.

E: Reverse Hypers (4×25. 50% of BS)

Jerry


CrossFit Carolina Beach – CrossFit

– Metcon: Hero WOD ”Jerry”. This is a great workout to test your aerobic capacity. Don’t worry about hitting a PR on your first Mile. Start with a pace you know you can maintain. You may surprise yourself.

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Warm-up

A: Warm-up (No Measure)

Run 400 Meters as a group,

Then,

Spend 10 Minutes on Pose Running Drills

*This the 3rd time we’ve done these drills this month so they should be starting to get more comfortable.

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

*Alternate Option

Mix and match a total of 7 minutes of each portion of this workout on the rower, ski erg, or Bike.

Extra Credit

C: Metcon (No Measure)

5 Minutes of Recovery Work ie.

Light row, jog, or bike OR P. Breathing

Jerry


CrossFit Carolina Beach – Competitors Training

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A: 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

B: Metcon (No Measure)

5 Min

Bike, row, or ski, real slow.

Burpees to a Target


CrossFit Carolina Beach – Competitors Training

– Strength: Today’s training is very simple.

– Metcon: Today’s effort should be lower, around 75%. You should be able to sustain yourself for all 4 rounds so you’ll need to be thinking of going at a slower pace. With that said nothing here should ”break the bank” and all movements should be able to be done for the 40s without stopping (with the exception of the bar dips).

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Strength/Skill

A: Strict Pulls Up (reps) (1 set AMRAP-1. Rest 3-4 minutes.)

https://www.youtube.com/watch?v=aAggnpPyR6E

B: Close Grip Strict Chin-ups: (1 set AMRAP-1. Rest 3-4 minutes)

C: Strict Pulls Up (reps) (3 x 6-8 resting 90s between sets of:)

https://www.youtube.com/watch?v=aAggnpPyR6E
Set #1: wide grip pull-up

Set #2: medium grip pull-up

Set #3: close grip chin-up

Metcon

D: Metcon (AMRAP – Reps)

4 Rounds of 40s work/20s rest:

1a) Bar Dips

1b) KBS (53, 35)

1c) T2B

1d) Burpees to a target 6″ beyond your reach

1e) Double Unders

Accessory Work

E: DBall Floor Press (100 Reps.)

https://www.youtube.com/watch?v=66OVBXceBtY

Nov 2


CrossFit Carolina Beach – CrossFit

– Strength: Today we’ll conclude our 3 weeks of pull-up strength work with two test of Max reps of both
Pull-ups and Chin-ups. You’ll need a full recovery between sets.
– Metcon: Today’s effort should be lower, around 75%. Work on being smooth each interval and
sustaining your intensity for all 4 rounds.

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Warm-up

A: Warm-up (No Measure)

KB Warm-up with 1 KB

10 Single Arm KBS (5 each)

10 1-Arm KB Squats (5 each)

10 Single Arm Push Press (5 each)

10 Single Arm KB Rows (5 each)

10 Single Arm Reverse Lunges (5 each)

10 KB Figure 8s

10 Burpees

Then,

Review Pull-ups, Chin-ups, and T2B with the remaining time.

Strength/Skill

B1: Pull-ups (Rest 3:00-4:00 before moving to #2)

B2: Chin-Ups

– Intermediate: Band Assisted

– Beginner: Ring Rows 4 x 10. Rest 60s.

Metcon

C: Metcon (AMRAP – Reps)

4 Rounds of 40s work/20s rest:

1a) Hand Release Push-ups

1b) KBS (53, 35)

1c) T2B

1d) Burpees

1e) Double Unders
L2: (Box Push-ups) (45, 25) (Knee lifts) (Double Under Attempts)

L1: (Box Push-ups) (35, 25 Russian Swings) (Abmat Sit-ups) (Single Unders)

**Effort should be lower, around 75%. Work on being smooth each interval and sustaining your intensity for all 4 rounds.

Extra Credit

D: Banded Pushdowns (3 x 30-50. Rest 30s.)

https://www.youtube.com/watch?v=CgdDX4HtRhY

Bear Grylls


CrossFit Carolina Beach – Competitors Training

– Strength: Final week of this speed work. Weights are heavier, but all sets should be explosive/aggressive.

– Metcon: 90-95% effort on Bear Complex portion of this workout. This workout is all about starting out with a comfortable 400m Run and then going for broke on your bear complex.
Look to complete 25+ reps. Last done on 4/9.

There is 1:1 work to rest so while the last two sections are not necessarily 100% max effort, they should be around 85-90% effort.

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Strength/Skill

A: Wide Stance Box Squats (5 x 4 @60% + 25% chain weight, every 60s.)

B: Deadlift against a band ( 8 x 2 @60%, every 30s.)

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

Metcon

C: Bear Grylls (AMRAP – Reps)

In 7:00

400 Meter Run

Remaining time: Max Bear Complex (135, 95)

– Squat Clean Thruster + Back Squat Thruster

Score = total reps of Bear Complex.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner Option: DB Man Makers

D: Metcon (AMRAP – Reps)

When the clock hits the 14:00 Mark:

In 7:00

Run 400 Meters

Remaining time: Max Reps of Power Snatch (135, 95)

E: Metcon (AMRAP – Reps)

When the clock hits the 28:00 Mark:

In 7:00

Run 400 Meters

Remaining time: Max Walking OH Lunges (135, 95)

Accessory Work

F: Metcon (No Measure)

5 Minutes of P. Breathing

Nov 1


CrossFit Carolina Beach – CrossFit

– Strength: The final week of speed banded deadlifts. Loading is heavier today, but should not
compromise explosiveness.
– Metcon: This workout is all about starting out with a comfortable 400m Run and then going for broke
on your bear complex, 90-95% effort. Look to complete 15+ reps.

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Warm-up

A: Warm-up (No Measure)

5 Minutes of Dynamic Warm-up in place that consists of:

20 Reverse Lunges (total alternating)

20 Hollow Rocks

20 Scorpions (total)

20 2 Count Mountain Climbers

20 Air Squats

20 Jumping Jacks

20 Shoulder Circles forward

20 Shoulder Circles backward

Then,

grab a barbell and Spend the remainder of the warm-up reviewing the Bear Complex and the Banded Deadlift

Strength/Skill

B: Banded Conventional Deadlift ( 8 x 2 @70%/Last Monday + Band Tension. Every 60s)

https://www.youtube.com/watch?v=_7daCouKP-0
– Reset on each rep, not done touch n go.

– Beginner: Conventional Deadlift: 5 x 4 at a moderate weight heavier than last week. Reset on each rep.

Rest 90s.

C: Bear Complex (Build to Metcon Weight in 3 sets.)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

D: Bear Grylls (AMRAP – Reps)

In 7:00

400 Meter Run

Remaining time: Max Bear Complex (135, 95)

– Squat Clean Thruster + Back Squat Thruster

Score = total reps of Bear Complex.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner Option: DB Man Makers

Extra Credit

E: Banded Leg Curls (3 x 30-50 each. Rest 30s.)

https://www.youtube.com/watch?v=5YuqH77g0OE&feature=youtu.be

WOD-OWEEN!


CrossFit Carolina Beach – CrossFit

– Skill: You have your choice today of two movements that need work. This work the focus is refining
movement patterns so at no point should you be grinding out work.
– GOAT WOD: We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your
GOATs. Again, movement efficiency takes precedence.

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Warm-up

A: Warm-up (No Measure)

Coaches Choice of a fun game. Get creative! There are a number of different games you can choose

from but the objective is to get people moving and laughing. This should take the entire 12 minutes.

Strength/Skill

B: Metcon (No Measure)

Skill Work Set-up + Review Options:

Ideas:

Light Oly Work

Gymnastics Static Holds

Gymnastics Movements

Cyclical Work ie. row, run, bike

Double Unders

Body Composition Work

+

*Spend 5 Minutes setting up and helping your athletes decide what to work on.

GOAT WOD

C: Metcon (No Measure)

EMOM 20:

ODD MINUTES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work

Extra Credit

D: Metcon (AMRAP – Reps)

Farmer Carry Relay, AHAP.

AMRAP 8 with a partner:

Max 100 Ft. Trips.
*One person completed a set of 100 ft. while their partner rests.

Row


CrossFit Carolina Beach – Competitors Training

– Recovery: Today’s recovery work should not take longer than 40 minutes. Use a pace that is easily sustainable for all 20 rounds. If you’re able to monitor your HR you should something like up to 150 for the row and then back to 130 during the rest.

This may fluctuate based off of you, but for most of you, this should relatively accurate. Roughly 40-50s of work per set.

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Metcon

A: Metcon (No Measure)

20 Rounds of:

250m Row

Rest 1:1

*Heart-rate should NOT exceed 150 BPM.

Accessory Work

B: Metcon (No Measure)

150 Banded Leg Curls each leg

100 Banded Hip Flexor Pulls each