Feb 11th


CrossFit Carolina Beach – Varsity

– Strength: Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM for your last set of 5.
– Metcon: Today’s metcon will likely challenge you more than you think. The loading you choose for the deadlifts should be challenging to complete UB reps for all rounds. You’ll have about 40s rest after your deadlifts, but likely only 20s (or less) after your Burpees. Effort should be around 85% today.

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Warm-up

A: Warm-up (No Measure)

Barbell and partner

Strength/Skill

B: Back Squat (5RM. Rest 2:00)

Beginner: Moderate set of 5 with perfect technique.

C: Deadlift (3 x 3, building )

Metcon

D: Metcon (No Measure)

EMOM 10:

ODD Minutes: 15 Plate Ground to OH

EVEN Minutes: 10 Burpees

Feb 11th


CrossFit Carolina Beach – CrossFit

– Strength: Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM for your last set of 5.
– Metcon: Today’s metcon will likely challenge you more than you think. The loading you choose for the deadlifts should be challenging to complete UB reps for all rounds. You’ll have about 40s rest after your deadlifts, but likely only 20s (or less) after your Burpees. Effort should be around 85% today.

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Warm-up

A: Warm-up (No Measure)

Grab a medium band and In place complete:

2 Rounds of:

10 Cook Squats w. OH Reach

10 Reverse Lunges (each)

10 Banded Goodmornings (squeeze glutes at top for a 1 ct)

Then,

Grab Barbells and complete a complex of:

2 Rounds of:

8 Bent-over rows

8 RDLs

8 Front Squats

8 Back Squats

8 Goodmornings

Rest 60-90s + add light weight.

Strength/Skill

B: Back Squat (5RM. Rest 2:00)

Beginner: Moderate set of 5 with perfect technique.

C: Touch ‘n Go Deadlift (3 x 3, building to Metcon weight. Rest 90s.)

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

Metcon

D: Metcon (AMRAP – Reps)

EMOM 10:

ODD Minutes: 10 Deadlifts (225, 155)

EVEN Minutes: 10 Bar Facing Burpees
Rx+:(12 Reps of each Movement/Same loading)

L3: (185, 125)

L2: (155, 105) (8 Bar Facing Burpees)

L1: (135, 95) (6-8 Regular Burpees)

Extra Credit

E: Metcon (No Measure)

Reverse Hypers: 3-4 x 20-25. Rest 60s.

OR

400m Light Sledpull Powerwalk

OR

100 Glute Bridges

Awesome


CrossFit Carolina Beach – Competitors Training

– Strength: Have fun with it.

Stay crisp in the snatch complex.

– Metcon: Both EMOMs are going to test your capacity and ability to stay within your threshold. Each minute is meant to push your limits so don’t expect there to be too much rest. Effort should be around 90%. Your Deadlifts should be done UB and Squat cleans should be fast singles.

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Strength/Skill

A: Back Squat (5 RM)

B: 1 Squat Snatch + 1 Hang Squat Snatch + 3 Overhead Squats (Find heaviest of the comples)

Metcon

C: Metcon (AMRAP – Rounds)

EMOM 10:

1) 12 Deadlifts (225, 155)

2) 12 Bar Facing Burpees

When the clock hits 15:00 part 2
5 rounds. Rx if weights and reps completed.

D: Metcon (AMRAP – Rounds)

EMOM 10:

1) 3 Squat Cleans (225, 155)

2) 6/4 Ring Muscle-ups
5 Rounds. Rx if weights and reps completed.

Accessory Work

E: Reverse Hypers (5 x 30 @25% of Back Squat. Rest 60s.)

Partner


CrossFit Carolina Beach – Competitors Training

– Metcon: Today’s Metcon you’ll have almost an equal amount of time on the rower and for the snatch/wallball/double under triplet (roughly 18 minutes for each.) You and your partner should come up with a plan so you can pace each section of this workout (row/triplet) and work consistently work with your partner and minimize transitions. Their scaling should allow for smooth pace throughout.

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Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 36 with a partner:

Buy in:

5k Row

Then with the Remaining time:

30 Alt. DB Snatches (60, 40)

60 Wallballs (30, 20)

90 Double Unders

Then,

20 Minutes of Bike Recovery at 120-130BPM

Feb 9th


CrossFit Carolina Beach – CrossFit

– Metcon: Today’s Metcon you’ll have almost an equal amount of time on the rower and for the snatch/wall ball/double under triplet. Partition these so you can work consistently with your partner. Your scaling should allow for smooth pace throughout.

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Warm-up

A: Warm-up (No Measure)

Grab Barbells, Medballs, Jump Ropes and perform:

AMRAP 6 with your partner:

4 Alt. DB Snatches

6 Wallballs

20 Double Unders

*One athlete completes a full round then rests while their partner works

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 36 with a partner:

Buy in:

5k Row

Then with the Remaining time:

30 Alt. DB Snatches (50, 35)

60 Wall balls (20, 14)

90 Double Unders
Rx+:(60, 40) (30, 20)

L3: (45, 30)

L2: (35, 25) (14, 10) (Double Under Attempts)

L1: (30, 15) (10, 8) (Single Unders)

Extra Credit

C: Metcon (No Measure)

100-200 Reps of:

Banded Pushdowns

Banded Leg Curls
*Accumulate volume however you see fit

Push


CrossFit Carolina Beach – Competitors Training

– Strength: Our 1RM was last tested on 8/24 for reference. Take 5-6 sets and progressively build to a touch n go 3RM.

– Metcon: The goal with piece #1 is to sustain movement efficiency with HSPU and stay away from excessive fatigue. The fact that we are performing kipping instead of strict today should allow you to sustain 80% effort for all rounds. Piece #2 is simply an ”accessory metcon” for the upper-body/core and done at a consistent pace.

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Strength/Skill

A: Push Press (Build to a 3RM. Rest 2:00)

– 5-6 sets to build to a 3RM.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Kipping HSPU

2 Legless Rope Climbs

200 Meter Ski Erg(or row)

Rest 2:00

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

50 Ft. Sledpull Rows

50 Ft. Sledpull Tricep Extensions

50 Ft. Overhead Yoke Carry

Rest 60s between rounds

https://www.youtube.com/watch?v=2l46AN3P3xc

Accessory Work

D: 5 Minutes of P. Breathing (Time)

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

Feb 8th


CrossFit Carolina Beach – CrossFit

– Strength: The goal today is to match our previous 2RM for 3. If you do not have a 2RM set a plan to with manageable jumps in weight so you end on a high note.
– Metcon: Today’s Metcon is about managing 400m efforts while sustaining a challenging 80% pace for all sets. The Wall Climb/Rope Climb work should be quick so we want to be able to get in from our run as fast as possible to maximize our time to complete wall climb/rope climb work.

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Warm-up

A: Warm-up (No Measure)

PVC Game x 6 Minutes

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

Then,

Review

– Push Press

– Wall Climb

– Rope Climb

Strength/Skill

B: Push Press (Build to a 3RM. Rest 2:00)

– 5-6 sets to build to a 3RM.

– Reset on each rep

– Rx+ Touch n Go

*Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between sets.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

2 Wall Climbs

2 Rope Climbs (1 Legless + 1 w. legs)

400 Meter Run
Wall Climb – https://www.youtube.com/watch?v=2TnX8j29tRY

Rx+:(2 Wall Climbs) (2 Legless Rope Climbs) (200 Meter Ski Erg)

L3: (Rope Climb with legs)

L2: (Half of Wall Climb) (Band Assisted Strict Chin-up x 5)

L1: (30 Shoulder Taps) (10 Ring Rows w. 1 ct pause)

*Alternate Option

400M Run = 400m Row or 90s Bike or Ski Erg

Extra Credit

D: KB Trap 3 Shrugs (3 x 10 each. Rest 60s.)

https://www.youtube.com/watch?v=l-QrGrYU8fk
– Front + Side + Behind Back

Pressing Down on Me


CrossFit Carolina Beach – Competitors Training

– Strength: Today we start a new cycle with the Box Squat/Banded Sumo Deadlift which was tested Monday (Sumo Deadlift was, but use your Back Squat 1RM for this wave of Box Squats.) All work should be done on the clock. You’ll see this wave done for the next 3 weeks.

– Metcon: Today’s Metcon is meant to be done at near maximal effort. Thrusters should be light and capable of being done UB. Your goal today is to worry less about pace and simply push your limits on piece #1. Piece #2, however, is intended to be done at 90% effort and will not mirror the same intensity of piece #1 by virtue of not having full recovery on purpose, but sustaining ”hard effort” (lactic capacity) is the goal.

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Strength/Skill

A: Box Squats (10 x 2 @50% + 25% of Band Tension, every 60s.)

Squat to a Box
– Use a Safety Squat Bar if possible.

B: Sumo Deadlift Against bands (10 x 1 @60% of Monday, every 30s.)

Metcon

C: Under Pressure (Time)

For time:

21-15-9

Thrusters (95, 65)

Burpee Box Jumps (24, 20)

*8:00 Cap

L3: (75, 55)

L2: (65, 45) (20, 15)

L1: (55, 35) (Regular Burpees/no box)
At 15:00 minutes, part 2

D: Metcon (Time)

For time:

9-15-21

Thrusters (95, 65)

Bar Facing Burpees

Accessory Work

E: Metcon (No Measure)

Wide Stance Banded Pull-Throughs: 4 x 40. No rest.

*10s Banded Pallof Iso Hold each side (heavy band)

Feb 7th


CrossFit Carolina Beach – CrossFit

– Strength: Today we start a new cycle with the Banded Sumo Deadlift which was tested on Monday. Take 3-4 sets to build to your 75% and use that weight for ALL 8 sets of 3, every 60-90s. Reset on each rep, these are NOT done touch n go.
– Metcon: Today’s Metcon is meant to be done at near maximal effort. Thrusters should be light and capable of being done UB. Don’t try to overpace this one, just go for it!

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Warm-up

A: Warm-up (No Measure)

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

15 Seated (on Bench) Dynamic Jumps to warm-up the CNS

Strength/Skill

B: Sumo Deadlift Against bands (8 x 3 @75% of Monday, every 60-90s.)

Metcon Prep

C: Metcon (No Measure)

Thrusters + Burpee Box Jump: 3 x 5 + 2. Rest 60s.

Metcon

D: Under Pressure (Time)

For time:

21-15-9

Thrusters (95, 65)

Burpee Box Jumps (24, 20)

*8:00 Cap

L3: (75, 55)

L2: (65, 45) (20, 15)

L1: (55, 35) (Regular Burpees/no box)

Extra Credit

E: Banded Pull-Through (Wide Stance. 4 x 25. Rest 60s.)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
*Between each set complete a 10s Side Plank each side.

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