Partner Up


CrossFit Carolina Beach – Competitors Training

– Metcon: Work with a partner splitting work however you see fit. Thrusters should be able to be completed in 7-10 reps per set. Effort today should be around 80%.

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Conditioning

A: Metcon (Time)

For time with a partner:

75 Thrusters (115, 75)

100 T2B

1 Mile Run

100 T2B

75 Thrusters (115, 75)

1 Mile Run

Partner


CrossFit Carolina Beach – CrossFit

– Metcon: It’s up to you and your teammate today to come up with a strategy that works best. Both thrusters and T2B should be able to be completed in at least 5 reps per set – there is a total of 50 reps of each movement per person if split evenly. In terms of breaking the running intervals, that’s entirely your call today.

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Warm-up

A: Warm-up (No Measure)

Partner up and complete:

AMRAP 7:

Thrusters x 5

T2B x 5

100 Meter Run

*Start with an empty barbell and add weight each set ending at work weight for the Metcon.

Metcon

B: Metcon (Time)

For time with a partner:

50 Thrusters (115, 75)

50 T2B

1 Mile Run

50 T2B

50 Thrusters (115, 75)

1 Mile Run
L3: (95, 65)

L2: (75, 55) (Knee Lifts)

L1: (65, 45) (Abmat Sit-ups)

30:00 Time Cap

Extra Credit

C: 5 Minutes of P. Breathing (Time)

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

Pressed


CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 3RM in the close grip chin-up over the course of 6 sets.

– Metcon: Today’s metcon is more of an accessory piece of the upper-body, but don’t underestimate this work – you should be able to complete sets of at least 5-10 reps throughout.

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Strength/Skill

A: Weighted Pull-ups (3 RM over 6 sets)

Conditioning

B: Metcon (Time)

30-20-10

DB Hang Power Cleans (50, 35)

Handstand Push-ups (any style)
Straight into part 2

C: Metcon (No Measure)

30-20-10

DB Floor Press (50, 35) (Neutral Grip)

*50 Banded pull-aparts after each set (pronated grip)

Accessory Work

D: Banded Overhead Tricep Etensions (4 x 25. Rest 60s.)

https://www.youtube.com/watch?v=kISciv3SsZk&feature=youtu.be

AFAP w/ Proper Form


CrossFit Carolina Beach – CrossFit

– Strength: We are finding a 3RM close grip chin up. Rest 2 minutes between attempts. If unable to complete with weight, complete 6 sets of 3 reps with 90-seconds rest between sets with bodyweight. Scaling today will be 5 sets of 5 partner assisted close grip chin-ups.
– Metcon: You will complete these reps as fast as possible while maintaining proper form. You should be able to perform large sets of each movement without hitting failure. We’ll review all of the movements in our warm-up today.

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Warm-up

A: Warm-up (No Measure)

Grab a set of DBs and a band and complete:

10 Double DB Rows

30 Banded Pulldowns

10 DB Hammer Curls

30 Banded Pushdowns

10 DB Hang Power Cleans

30 Banded pull-aparts

10 Push-ups on DBs

30 Overhead Banded Triceps Extensions

10 DB Hang Power Cleans

*Rest 10-15s between movements. This should give the coach time to coach each of the DB movements. Keep in mind these movements are in the Metcon today.

Then,

Review Pull-ups and available scaling options for the remainder of the warm-up.

Strength/Skill

B: Weighted Close Grip Chin-up (3RM. Rest 2:00)

Weighted Close Grip Chin-up
– L3: Bodyweight 6 x 3. Rest 90s.

– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.

Metcon

C: Metcon (Time)

AFAP, but not for time:

21-15-9

DB Hang Power Cleans (50, 35)

Push-ups on Dumbbells

Then,

21-15-9

DB Floor Press (50, 35) (Neutral Grip)

*50 Banded pull-aparts after each set
L3: (45, 30)

L2: (35, 25) (Box Push-ups)

L1: (25, 20) (Box Push-ups)

22:00 Time Cap on this work

Extra Credit

D: World’s Greatest Stretch30s each pose (No Measure)

https://www.youtube.com/watch?v=C3i3DZYn5YE
30s each pose

Batwings


CrossFit Carolina Beach – Competitors Training

– Strength: Same variations as last week, 5% heavier. Speed should be maintained on all sets.

– Metcon: Today’s piece is benchmark last tested on 10/29 – high effort 90-95%. Try to beat your previous time by 15-20s.

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Strength/Skill

A: Back Squat (6 x 3 @80%, every 90s. (31×1))

B: Sumo Deadlift Against bands (10 x 1 @55%, every 30s.)

C: Kneeling jump + box jump (6 x 3, every 60s.)

https://www.youtube.com/watch?v=YdKpRwTguX8

Conditioning

D: Batwings (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 135)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

Accessory Work

E: Reverse Hypers (4 x 25 @50% of Back Squat. Rest 60-90s.)

Batwings


CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of our dynamic effort back squat work. Use 3 sets to work up to your 80% and then complete 5 sets of 3 repetitions all at 80%. Back squats will have a 1-second pause in the bottom. After back squats are complete start warming up touch n go deadlifts to prepare the Metcon.
– Metcon: This workout should be performed around 90% effort meaning near a ”sprint” pace. Burpees over the bar will be done laterally. Empty your tank on the burpees and use a weight on the deadlift that’s challenging but can still be done in big sets.

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Warm-up

A: Warm-up (No Measure)

Dynamic Warm-up that consists, 50 ft each then jog back to start:

Walking Knee Hug

Walking Quad Stretch

Walking Lunge with Overhead Reach

Butt Kickers

A Skips

B Skips

Carioca

Jumping Jack Shuffle

Back Pedal

90 Degree Hip Rotation

Then,

Get up sprints x 3 sets with increasing intensity on each.

*Have 3 athletes at a time lay on their back and then on your clap get and jog forward. Each set should be faster than the one before it. This is a good CNS prep drill. Athletes will walk back to start.

Strength/Skill

B: Back Squat (5 x 3 @80%, every 90s. (31X1))

Metcon Prep

C: Touch ‘n Go Deadlift (Build to Metcon weight in 3 x 3. Rest 60s.)

https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be

Metcon

D: Batwings (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 135)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

Extra Credit

E: Double Leg Band Curls (Tabata: 8 x 20s work/10s rest.)

https://www.youtube.com/watch?v=n-tYSFWwlLI

Buy-In


CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout is a mix of GPP work and straight conditioning. The workout starts with a Front Carry which will most likely have to be broken down into shorter intervals as front rack carries are much more challenging than they look. You should be able to maintain a consistent 75% effort throughout the entire AMRAP.

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Warm-up

A: Warm-up (No Measure)

Tabata Single Unders

*This is to simply warm-up calves/ankles

Then,

12 Minutes of Pose Running Drills

Metcon

B: Metcon (AMRAP – Rounds and Reps)

20 Minutes on the clock:

Buy-in:

200 Meter Front Rack KB Carry (53, 35)

Then with the remaining time AMRAP:

200 Meter Run

15 SDHP (53, 35)

30 Double Unders
L3: (45, 30)

L2: (35, 25) (Double Under Attempts)

L1: (30, 20) (Single Unders)

Extra Credit

C: Alternating DB Curls (3 x 10 ea. Rest 60s.)

https://www.youtube.com/watch?v=uFLWSo6o3tg
*Between each set complete 1 Banded Alphabet on each side.

Steppin’


CrossFit Carolina Beach – Competitors Training

Strength: Perform all sets at 80% resetting on each rep. Then take 5-10 minutes to warm-up C2B and Step-ups.

– Metcon: Shoot for 80% effort today, around 3 minutes per round. This should feel quite different than yesterday in terms of output – we want consistency.

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Strength/Skill

A: Push Jerk (5 x 3 @80% of 3/29, every 90s. – reset on each rep)

Conditioning

B: Metcon (Time)

4 Rounds of:

8/5 Strict C2B Pull-ups

20 DB Alt. Step-ups (35, 25) (20″, 15″) (Total Reps)

25/20 Calorie Row

Rest 1:1

25:00 Time Cap

Accessory Work

C: Metcon (No Measure)

Banded Upper-Back Complex:

50 Pulldowns

50 Banded Facepull-aparts

50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest

1:1 – Work:Rest


CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of our push jerk work. Perform 5 sets of 3 push jerks at 75-80% of weight achieved on 3/29. Sets will be done every 90 seconds. You should reset each rep at the shoulders focusing on set up and proper execution.
– Metcon: We are looking for 80% effort here. The amount of time it takes you to complete the round is how long your rest will be prior to starting the next round. Plan on trying to push hard on the row and anticipate grip to fatigue by the 3rd round. Scaling your strict pull-ups correctly today will be important.

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Warm-up

A: Warm-up (No Measure)

25/20 Calorie Row (or 200 Meter Run)

*People should take note of how long this took them.

Then grab a barbell, a box, and a band:

10 Push Press

10 Bent-over Row (pronated grip)

10 Alternate Step-ups (unweighted)

30 Banded pull-aparts (pronated)

8 Push Press

8 Rows (Supinated Grip)

8 Alt. Step-ups (this set grab DBs)

20 Banded pull-aparts (supinated)

Then,

On coaches Call x 3 sets of 2.

Push Jerk

Strength/Skill

B: Push Jerk (5 x 3 @75-80% of 3/29, every 90s.)

– reset on each rep.

Metcon Prep

C: Metcon (No Measure)

– Strict C2B + Step-ups

Metcon

D: Metcon (Time)

4 Rounds of:

8/5 Strict C2B Pull-ups

20 DB Alt. Step-ups (35’s, 25’s)(20″, 15″) (Total Reps)

25/20 Calorie Row

1:1 = Work:Rest
L3: (6/4 Strict Pull-ups per round) (30, 20)

L2: (5 Strict Band Assisted Pull-ups) (Unweighted Step-ups)

L1: (8 Ring Rows per round) (Unweighted Step-ups to a lower box) (20 Calorie Row per round)

25:00 Time Cap

*Alternate Options for rowing:

– 400m Run per round

– 20/17 Calorie Bike or Ski Erg

Extra Credit

E: Banded Back Complex (50 PD, 50 Banded Face-PA, 50 Banded PA)

50 Pulldowns

50 Banded Facepull-aparts

50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest

https://www.youtube.com/watch?v=os42hqgjk1c