Feels Open


CrossFit Carolina Beach – Competitors Training

– Strength: Compared the last 2 weeks today’s Floor Press work should be slightly heavier and longer sets, more TUT(time under tension). Build to a challenging set.

This does not need to be a max, but only include sets above 60% as ”work sets.” Pull-up work should be challenging sets as well, 3-5 reps per set so use a weight that fits the bill.

– Metcon: Today the challenge will be maintaining consistency with movements that generally carry high-levels of fatigue. Loading should be LIGHT. These will feel much like an Open WOD, but pace it so stay ”safe” and so you’re not close to redlining.

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Strength/Skill

A: Floor Press (Build to a heavy set of 5 over 6 sets)

B: Weighted Pull-ups (6×4. Rest 2 minutes)

Set 1 + 2: Wide Grip

Set 3 + 4: Ring Pull-ups

Set 5 + 6: Chin-up

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

15 Power Snatch (75, 55)

30 Double Unders

15 Push-ups

Rest 2:00

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

3 Bar Muscle-ups

10 Power Snatch (75, 55)

30 Double Unders

Rest 2:00

E: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

15 T2B

30 Double Unders

15 Hang Power Clean + S20H (75, 55)

Accessory Work

F: Metcon (No Measure)

1a) Banded Pull-aparts: 3 x 50. No rest. *underhand grip.

1b) Banded Pushdowns: 3 x 50. No rest. *underhand grip

KB Complex From Hell


CrossFit Carolina Beach – CrossFit

– Metcon: This workout today will challenge you from head-to-toe. Use a weight that feels light as the movements get progressively harder with each movement. Your score today is how many rounds and reps are done in 20 minutes but rest as much as you need to.

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Warm-up

A: Warm-up (No Measure)

3 min – Bike/Row/Run

then,

2 sets,

1 TGU ea.

5 SA KB Swings ea.

5 SA KB Push Press ea.

5 KB Front Squats ea.

5 KB Front Rack Rev. Lunges ea.

15 Banded Face Pulls-apart

15 Banded Pulldowns

Strength/Skill

B: Toes-To-Bar (2 sets AMRAP-1)

Rest as needed between sets.

Metcon

C: KB Complex From Hell (AMRAP – Rounds and Reps)

20 Minutes on the clock with 1 Kettlebell:

10 Single Arm Russian Swings Right

10 Single Arm Russian Swings Left

8 Single Arm KB Rows Right

8 Single Arm KB Rows Left

6 Single Arm KB Thrusters Right

6 Single Arm KB Thrusters Left

4 KB Front Rack Forward + Reverse Lunges Right

4 KB Front Rack Forward + Reverse Lunges

2 Turkish Get-ups Right

2 Turkish Get-ups Left

*Rest as needed between rounds + movements

Rx:(53, 35)

L3: (45, 30)

L2: (35, 25)

L1: (30, 20)

Score = total rounds+reps

Extra Credit

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

https://www.youtube.com/watch?v=q4hbq-JL8W0

Something Familiar


CrossFit Carolina Beach – Competitors Training

– Strength: Build to a challenging set of Power Clean + Squat Clean touch n go over 8 sets. Have a plan before starting in terms of where you want to end. Have weights ready to go so you don’t have to waste time deciding how to add each set.

Then build to a heavy triple + 1RM in wide stance high box squat. Make sure you have two spotters, one on each side of the bar. This was last tested on 8/27.

– Metcon: Each section is meant to be done at 90-95% effort so just slightly under your maximal effort. Your times will likely differ by around 60s-90s. Last tested on 8/27.

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Strength/Skill

A: 1 Power Clean +1 Squat Clean (8 Min EMOM building and TnG.)

Start at 50% and build in weight.

B: Wide Stance Box Squats (Heavy 3, then 1RM|. Rest 2:00)

– 16-18″ Box

– Compare to 8/27

Metcon

C: Metcon (Time)

For time:

30 Calorie Bike

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 10:00

Then part two.

D: Metcon (Time)

For time

30 Calorie Bike

30 Power Cleans (155, 105)

30 Lateral Burpees

Accessory Work

E1: Glute-Ham Raises (4 x 10. Rest 60s. with medball)

E2: Straight Leg Raises (4 x 10. Rest 60s.)

https://www.youtube.com/watch?v=ob0cnlRtPO0

F: Metcon (No Measure)

5 Minutes Breathing

Game Day


CrossFit Carolina Beach – CrossFit

– Strength: Build to 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight on the box and have spotters in place.
– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to recover as this is a high-threshold workout.

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Warm-up

A: Warm-up (No Measure)

5 min – Dynamic Warm-up Consisting of:

3 way lunge stretch x 20s each pose

High Knees/Butt Kickers

Side Shuffle with Arm Swing

Air Squat then side lunge

Inch Worms then Bear Crawl

Then,

2 sets of glute work

10 Banded Good Mornings

10 Bird Dogs (5 each)

10 Glute Bridges

Strength/Skill

B: Wide Stance Box Squats (3RM. Rest 2:00)

– 15″ Box

– Beginner: 5 x 5, adding weight if form permits (or a higher height box).

Metcon

C: Game Day (Time)

For total time.

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)

30 Lateral Burpees

Rx+: (185, 125). 10 minutes rest between though.

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*20:00 Cap
*Score = splits for each section. 8 Minute Cap for each section.

Extra Credit

D: Single Leg Glute Bridge (4 x 10 each. Rest 30s.)

Glute bridge with one leg pointed up in the air.
– On Bench

– With miniband if possible

DBall


CrossFit Carolina Beach – Competitors Training

– GPP: Today should be slow, consistent grind work. This work is incredibly valuable for your success as a CrossFitter for strength, grip, posture, as well as aerobic capacity. Have fun with this work today!

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Conditioning

A: Metcon (No Measure)

60 Minutes on the clock, not for score:

100 Meter Sledpush (moderate weight)

100 Meter Farmer Carry (moderate weight)

50 Meter Yoke Carry (moderate weight)

50 Meter Front Rack Barbell Carry (135, 95)

40 Meter DBall against Stomach Carry

40 Meter DBall On Shoulder Carry

20 DBall Over Shoulder

20 DBall on Shoulder Squats

DBall Weight:

Rx:+(150, 100)

Rx: (100, 70)

90s Radio Stations


CrossFit Carolina Beach – CrossFit

– Metcon: Today’s partner workout is your choice how to split work but each station is a 90s interval. All scaling choices should allow high-effort of movement for big sets ie. OHS should be light.

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Warm-up

A: Warm-up (No Measure)

Review All Metcon Movements

– Weighted Step-ups

– G2OH

– OHS

– Slamball

Metcon

B: Metcon (Time)

In teams of 2:

3 Rounds of 90s Stations:

1) Alternating Weighted Step-ups (35, 25 DBs) (24, 20)

2) G20H w. a plate (45, 25)

3) Overhead Squat (75, 55)

4) Calories on Bike

5) Partner Wheelbarrow

6) 90s OF REST
*Athlete choice of how to split work

L2: (30s, 20s) (20, 15) (25, 15) (65, 35)

L1: (Unweighted Step-ups) (20, 15) (15, 10) (35, 25 Goblet Squat)

Extra Credit

C: Metcon (No Measure)

5 Minutes of “Recovery” of your choice:

– Light Foam Rolling

– P. Breathing

– Light cyclical work ie. bike, row, jog or light sledpull x 5 minutes

JONES BONES


CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 3RM touch n go push press over the course of 6-7 sets. Use a light band attached to heavy DBs or spotter arms.

– Metcon: Today we are looking for smooth, consistent work about 75% effort the entire 12 minutes of each Metcon. Metcon #1 was lasted on 8/17.

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Warm-up

A: Metcon (No Measure)

After your warm-up perform 3 x 5 Plyo Push-ups to warm up cns.

Strength/Skill

B: Push Press w/ bands (Work up to 3RM, touch n go. Rest 2:00)

C: Inverted Barbell Rows (Supinated 5 x 10. Rest 60s.)

https://www.youtube.com/watch?v=1G28qN9FCKE
– elevated feet + wear a vest if needed.

Metcon

D: Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

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)

E: Metcon (AMRAP – Rounds and Reps)

14:00-26:00 AMRAP:

10 C2B Pull-ups

10 Hang Power Cleans (155, 105)

200 Meter Run

Accessory Work

F: Metcon (No Measure)

Accumulate in any fashion:

100 Banded Facepull-aparts

100 Tate Presses
https://www.youtube.com/watch?v=zBDEFX3nN5A

Jones Bones


CrossFit Carolina Beach – CrossFit

– Strength: All strength work should be challenging, but perfect form. Use one weight for DB Bench press for all sets.
– 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)

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 Strength Work + S2OH + T2B

Strength/Skill

B1: Ring Rows (4 x 10-12. Rest 30s.)

– Pause for a 1 count at the top

B2: Single Arm DB Bench Press (4 x 8 each. Rest 30s.)

Neutral Grip
– all sets of with one challenging weight.

Metcon Prep

C: Metcon (No Measure)

Warm-up S20H/T2B

D: Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

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)

Extra Credit

D: Barbell Curl 21’s (3 x 7 each. Rest 60s.)

https://www.youtube.com/watch?v=ih_U-ChDJWE
– 1/4 ROM + 1/2 ROM + Full ROM

Snatch Complex


CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Dynamic Effort work with Front Box Squat + Snatch Complex. Get wide with your stance on Box Squat. Shins should be vertical.

– Metcon: Each set is intended to be done at MAXIMAL effort. You should need that entire rest interval to recover and actually if needed rest up to 5 minutes if you feel like you’re not fully recovered.

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Warm-up

A: Metcon (No Measure)

After your Warm-up Complete 20 Kneeling Jumps + Vertical Jumps to warm up central nervous system.

https://www.youtube.com/watch?v=Oc0VRlU2oao

Strength/Skill

B: Front Box Squats (8 x 3 @50% of Monday + 25% Band Tension, every 60s)

C: 1 Power snatch + 1 Squat Snatch + 2 Overhead Squat (6 x 1.1.2 @70% of Snatch, every 90s. – Can be TnG)

Conditioning

D: Metcon (Time)

5 Rounds of:

20 Deadlifts (225, 155)

20 Calorie Assault Bike

Rest 4-5:00 between rounds.

Score slowest round.

Accessory Work

E: Reverse Hypers (3 x 30 @50% of your Back Squat. Rest 60s.)

Nov 29


CrossFit Carolina Beach – CrossFit

– Strength/Skill: Today we are going to focus on the Hang Clean + Hang Squat Clean, RDL, Back Squat for the entire class.

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Warm-up

A: Warm-up (No Measure)

Dynamic Coach Led Warm-up

Hang Power Clean Progressions of Coaches Choice

Strength/Skill

B: Hang Power Clean + Hang Squat Clean (Build to a heavy of complex.)

12 minutes building. Perform as EMOM, or switch to every 90 seconds once more rest is needed.

8-12 sets total.

C: Romanian Deadlift (4 or 5 sets to build to heavy 6-8 reps.)

D: Back Squat (6×3 every 90 seconds. (21X1). Build as able)

Extra Credit

E: Single Arm Farmer’s Carry (4 x 100 ft. each. Rest 60s.)