Recover


CrossFit Carolina Beach – Competitors Training

– Recovery: Today’s work should be ”conversational” at 130-150 BPM. You can mix and match pieces as you see fit. All energy today should come via the aerobic system so your heart-rate will need to stay under 150ish for that to happen.

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Conditioning

A: Metcon (No Measure)

Bike, Row, Jog x 45 Minutes:

@130-150BPM.

OR

30 Minute Swim at an easy pace

B: Metcon (No Measure)

150 of Each:

Banded Facepull-aparts

Banded Pushdowns

Feb 6th


CrossFit Carolina Beach – CrossFit

– Metcon: With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your calorie count for interval one and rep count for interval 2 and 5 should remain the same for all 6 rounds. Effort should be around 75%.

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Warm-up

A: Warm-up (No Measure)

Abmat Pizza game or Coaches Choice of a Fun GAME. For every drop athletes complete 3 Burpees x 6 Minutes then

Then,

Double Tabata (8 x 20s work/10s rest)

1a) KB March (alternate sides)

1b) Russian KBS

Metcon

B: Metcon (AMRAP – Reps)

EMOM 30:

Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push)

Minute 2: 40s of KBS (53, 35)

Minute 3: 100 Ft. Heavy Farmer Carry

Minute 4: 40s of SDHP (53, 35)

Minute 5: 40s of Walking Lunges BW

Minute 6: Rest
Rx+:(KB Snatches in Place of KBS)

Alternate Options for plate pushes

– 100 ft. Sledpush

– 40s Air Bike x max cals

Score= KBS, SDLHP, and Walking lunges.

Extra Credit

C: Metcon (No Measure)

5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sledpull.

Muscle. Up.


CrossFit Carolina Beach – Competitors Training

– Strength: Today’s strength work consists of cluster work with the weighted pull-up. It’s likely the load you’re using here is not particularly heavy, but all sets should be able to be completed without hitting failure. Today we are performing ALL 5 sets with the same load so take 2-3 ramp-up sets prior to starting work sets.
Speed bench should be explosive/zero hesitation. Use last weeks 1RM to base your 40% on today.

– Metcon: Today’s piece is intended to be slower, 75% where you’re mindful of not hitting failure and staying consistent throughout. Break work before you have to.

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Strength/Skill

A: Weighted Pull-ups (5 x 2.2.2 (10s). Rest 2:00.)

B: Speed Bench Press (9 x 3 @40% + 25% of chain weight or band, every 40)

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

https://www.youtube.com/watch?v=qtWQ8xBeMQY
– change grip every 3 sets close, medium, wide..

Metcon

C: Metcon (Time)

5 RFT:

5/3 Ring Muscle-ups

20 Push-ups

20 Barbell Rows (95, 65)

20 T2B

20 Push Press (95, 65)

Accessory Work

D: DB Seated Cleans (3 x 15. Rest 60s.)

https://www.youtube.com/watch?reload=9&v=5zAVVnvKNMo&feature=youtu.be

Feb 2nd


CrossFit Carolina Beach – CrossFit

– Strength: Today we are performing ”cluster sets” which are small bouts of rest in between sets which will allow you to perform more volume than a straight set. In this case 2.2.2 resting 10s after each set of 2. These should be challenging sets of 2.
– Metcon: Don’t let this workout fool you, there is a high volume of work here. Most of you are going to struggle with the Barbell Row as this is a movement we don’t normally perform in a metcon, but challenge yourself to complete all of this work as strict as possible.

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Warm-up

A: Warm-up (No Measure)

3 Rounds of BP Upper Complex. Grab a light band and an empty barbell:

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

30 Banded Pull-aparts

15 Banded Pushdowns

Rest 60s between rounds. Use an empty barbell for all rounds.

*Video shown includes hang power cleans. We are skipping this movement today.

Then,

Strict Pull-up Clusters Review + Scaling

Strength/Skill

B: Strict Pull Ups (shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00.)

Chin over bar. Play around with mixed grip and supinated
– Adv: Add weight

– Int: Bodyweight

– Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring Rows.

Metcon

C: Metcon (Time)

5 RFT:

20 Push-ups

20 Barbell Rows (95, 65)

20 Abmat Sit-ups

20 Push Press (95, 65)
Rx+:(Start each round with 5/3 Ring Muscle-ups)

L3: (75, 55)

L2: (Box Push-ups) (65, 45)

L1: (12-15 Reps per movement) (Box Push-ups) (55, 35)

22:00 Cap

Extra Credit

D: DB Seated Cleans (3 x 15. Rest 60s.or Crossover Symmetry)

https://www.youtube.com/watch?reload=9&v=5zAVVnvKNMo&feature=youtu.be
or Crossover Symmetry

Southie


CrossFit Carolina Beach – Competitors Training

– Strength: Take. 8-10 sets and progressively build to a 1RM. There should be 3-4 singles above 90%, but adhere to these guidelines – get a PR and move on.

– Metcon: Both of these pieces were last tested on 10/8. Effort should be around 90% for both, but be smart and don’t put yourself in the position of having long bouts of rest because you pushed too hard too soon.

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Strength/Skill

A: Sumo Deadlift Against bands (1RM with 3-4 reps above 90%)

7-8 reps total.

B: 1 Squat Snatch + 1 Hang Squat Snatch + 3 Overhead Squats (Find a crisp 1RM of the complex)

*Every 90s x 6 sets building in weight

Metcon

C: Southie (Time)

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

10:00 Cap
At 20 minute mark, Southie part 2

D: Southie Part 2 (Time)

10 Squat Snatch (155, 105)

20 Overhead Squats (155, 105)

30 Hang Power Cleans (155, 105)

8:00 Cap

Accessory Work

E: Reverse Hypers (2 x 50 @25% of Back Squat. Rest 90s.)

Feb 4


CrossFit Carolina Beach – CrossFit

– Strength: Build to a 1RM Sumo Deadlift against a band over the course of 8-10 sets. We will be using this number starting next Thursday for a speed-cycle.
– Metcon: The goal with this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the squat cleans, likely a weight you’ll perform fast singles with.

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Warm-up

A: Warm-up (No Measure)

BP Lower Complex with an empty BB:

3 Rounds of:

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 lightweight.

Then,

Review Sumo Deadlift against a band. Between warm-up sets perform 10 Glute Bridges to activate the glutes.

Strength/Skill

B: Sumo Deadlift Against bands (1RM. Rest 2:00)

– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

– Beginner: 5 x 5, no band. Rest 2:00

Metcon Prep

C: Metcon (No Measure)

2 Deadlifts + 2 Hang Power Cleans + 1 Squat. Warm-up to Metcon weight in 3-4 sets. Rest 60s.

Metcon

D: Southie (Time)

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

10:00 Cap
Beginner Option:

AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrusts

Extra Credit

Standing Banded Ab Pulldowns (Accumulate 100 Reps. Rest as needed.)

https://www.youtube.com/watch?v=Z49E5yXc8lw&t=12s

Feb 2nd


CrossFit Carolina Beach – CrossFit

– Metcon: Work with a partner today each of you completing a full round at a time. This should allow you to maintain a higher level of effort for each 10 minute AMRAP. Loading should allow for UB sets.

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Warm-up

A: Warm-up (No Measure)

Grab Barbells, Boxes, and Medballs and go through:

3 Sets of:

5 Deadlifts

5 Front Squats

5 Box Jumps

5 Wallballs

5 Pull-ups

*Rest 60s between rounds + add weight.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner:

0:00-10:00 AMRAP:

10 Deadlifts (155, 105)

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

10 Wallballs (20, 14)

*One athlete completes a full round at a time

12:00-24:00 AMRAP:

8 Front Squats (155, 105)

8 Box Jump Overs (24, 20)

8 C2B Pull-ups

26:00-32:00 RECOVER:

Easy Jog, Bike, Row, or Sledpull for Recovery
L3: (135, 95) (Pull-ups)

L2: (115, 75) (20, 15) (14, 10) (Band Assisted Pull-ups)

L1: (95, 65) (20, 15 Step-ups) (10, 8) (Ring Rows)

Extra Credit

C: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

Partner Up


CrossFit Carolina Beach – Competitors Training

– Metcon: You will work with a partner today completing a full round at a time. This should allow you to maintain a higher level of effort for each 10 minute AMRAP.

Loading should allow for UB sets so making sure pull-up scaling and barbell loading is on point is important.

This workouts ends with ”recovery.” This is to drive the parasympathetic nervous system. You have the option here of completing a row, jog, light sledpull, bike or ski erg. This should be EASY/CONVERSATIONAL work where your heart-rate does NOT exceed 50% of Max.

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Metcon

A: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP
10 Deadlifts (155, 105)

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

10 Wallballs (30, 20)

B: Metcon (AMRAP – Rounds and Reps)

12:00-24:00 AMRAP:
8 Front Squats (155, 105)

8 Box Jump Overs (24, 20)

8 C2B Pull-ups

C: Metcon (No Measure)

26:00-46:00 RECOVER:
Easy Jog, Bike, Row, or Sledpull for Recovery

D: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

Bench


CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM Bench Press today over the course of 8-10 sets.
This was last tested on 8/17

– Metcon: We last tested a similar time domain version of this workout on 11/30 so have a plan in mind that is comparable to our last attempt, but this workout carries significantly more volume. This workout should be completed at around 80% effort for all 5 rounds. Complete S20H/T2B in two sets for the entire workout.

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Strength/Skill

A: Bench Press (1RM)

B: Barbell Row (6 x 10. Rest 60s.)

– 1st 3 sets pronated grip

– Last 3 sets supinated grip

Metcon

C: Metcon (Time)

5 RFT:

20 T2B

20 S20H (155, 105)

20/17 Assault Bike

Accessory Work

D: Metcon (No Measure)

200 Banded Pushdowns

400 Banded Pull-aparts

*Superset the two

Feb 1


CrossFit Carolina Beach – CrossFit

– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting on how you’re going to beat your old number.
– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.

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Warm-up

A: Warm-up (No Measure)

Partner Abmat Pizza Game:

*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.

*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

*This warm-up will be done for 8 minutes then Reminder of time you’ll review Bench Press Technique. Please make sure you watch this video.

Strength/Skill

B: Bench Press (1RM. Rest2 min.)

Beginner: 5 x 5, adding weight each. Rest 2:00

*In between sets complete 20 Banded Pull-aparts.

Metcon

C: Metcon (Time)

5 rounds for time
10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

*Alternate Option

– 250m Row, 45s Bike OR Ski Erg

18:00 Cap

Accessory Work

D: Metcon (No Measure)

Accumulate:

150-200 (total) Single Arm Banded Pushdowns

75-100 KB Curls