WOD

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Front Box Squats (Regular Stance: 6 x 3 @85% of Last Mon, every 60s)

Rx+: (Use 25% of Max in Band Tensions and 60% of Straight weight on bar)

B: Single Leg Box Jump (6 x 3 ea. Rest 60s after both sides complete.)

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

Conditioning

C1: Metcon (Weight)

6-8 Rounds of:

100 Meter Sledpull Powerwalk, AHAP + Asymmetrical Carry, AHAP while pulling the sled.

Rest 2:00

C2: Metcon (Time)

Then when recovered:

AFAP:

40-30-20-10

Russian KBS (70, 53)

Goblet Squats (70, 53)

Accessory Work

D: Warm-up (No Measure)

2:00 Global Foam Roll Quads

2:00 Global Foam Roll Hamstrings

3:00 P. Breathing

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

3:00 – 15:00

– Set-up all equipment

Then,

10 Step-ups

10 DB Renegade Rows

10 Box Jumps

10 Calorie Bike

10 Alt. DB Snatches

10 Walking DB Lunges

10 Hollow Rocks

20 Banded Pull-aparts

20 Banded Triceps Pushdowns

Conditioning

B1: Metcon (AMRAP – Reps)

In teams of 2:

0:00 – 10:00

20 Box Jumps (24, 20)

20 DB Renegade Rows (50, 35)

20 Calorie Bike or 20 Calorie Row 0r 200 meter run

B2: Metcon (AMRAP – Reps)

12:00 – 22:00

20 Alt. DB Snatches (50, 35)

20 Walking DB Lunges (single Arm – 50, 35)

20 Hollow Rocks

B3: Metcon (AMRAP – Reps)

24:00 – 30:00

50 Banded Triceps Pushdowns

50 Banded Pull-aparts

*One person works at a time – split as desired.

L2: (20, 15) (35, 25)

L1: (20, 15 Step-ups) (30, 20)

Extra Credit

C: Warm-up (No Measure)

5 Minutes of total body global foam rolling

*Pick 2-3 spots and spend 60-90s on each.

CrossFit Carolina Beach – Express Fit

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Warm-up

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Strength/Skill

B: Farmers Carry (2 Arm) (5 x 2 laps)

With 2 KBs

Conditioning

C: Metcon (No Measure)

30 on/30 off for 4 rounds

1- air squats

2- plank hold

3- glute bridge

4- ring rows
Aim to keeps reps consistent over each round

CrossFit Carolina Beach – Competitors Training

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Conditioning

A1: Metcon (AMRAP – Reps)

In teams of 2:

0:00 – 10:00

20 Box Jumps (24, 20)

20 DB Renegade Rows (50, 35)

20 Calorie Bike

A2: Metcon (AMRAP – Reps)

12:00 – 22:00

20 Alt. DB Snatches (50, 35)

20 Walking DB Lunges (single Arm – 50, 35)

20 Hollow Rocks

A3: Metcon (AMRAP – Reps)

24:00 – 30:00

50 Banded Pushdowns

50 Banded Pull-aparts

Accessory Work

B: Warm-up (No Measure)

2:00 Global Foam Roll Quads

2:00 Global Foam Roll Thoracic Spine

3:00 P. Breathing

CrossFit Carolina Beach – Express Fit

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A: Metcon (No Measure)

3 Rounds:

1 Min Air Bike

20 Banded Pull-Aparts

10 Bird Dogs

B1: Renegade Row (5 x 10 total (5 per arm))

B2: DB Bench Press (5 x 10 )

B3: DB Box Step Ups (5 x 10)

Hold DBs and step up alternating legs
Use the bench.

Minimal rest between exercises

C: Sled Push (5 Laps )

No load. Rest 1 minute.

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Speed Bench Press (7 x 4 @55% + band tension or chains, every 45s.)

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

https://www.youtube.com/watch?v=qtWQ8xBeMQY
– AFAP on each set – go lighter if needed. These should be explosive AF.

– Use your most comfortable grip

– If possible use a football bar.

B: 1-Arm KB Row w. a pause (5 x 20 ea. Rest 60s.)

https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be
– not a typo – 100 total reps

– Elbow OUT, pronated grip – as opposed to last weeks neutral grip

Conditioning

C: Metcon (Time)

3 RFT:

1k Row

25/20 HSPU (any style)

25 T2B

Accessory Work

D: DB Bench Press (100 Reps – light/fast)

Then,

2:00 Global Foam Roll Lats

2:00 Global Foam Roll Pecs

3:00 P. Breathing

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

3:00 – 6:00

1 Minute Max Reps Banded Pull-aparts

1 Minute Max Reps Banded Triceps Pushdowns

7:00 – 15:00

Row 750 Meters at a slow pace – denote your time

*Split people into two groups – 1/2 group works on T2B Skill while the other half rows 750 meters at a slow pace.

Strength/Skill

B1: Close Grip Floor Press (4 x 5. No rest.)

https://www.youtube.com/watch?v=Agt9Nqb530k

B2: Hammer Curls (4 x 10. Rest 60s.)

*Use fatgripz if possible

Metcon

C: Metcon (Time)

3 RFT:

750 Meter Row

25 Ft. Handstand Walk (or 100 Shoulder taps)

25 T2B

L3: (15 T2B per round)

L2: (Knee Lifts) (50 Shoulder taps)

L1: (Abmat Sit-ups) (15 Box Push-ups per round)

25:00 Cap

Extra Credit

D: Warm-up (No Measure)

5 Minutes of total body global foam rolling

*Pick 2-3 spots and spend 60-90s on each.

CrossFit Carolina Beach – Varsity

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Warm-up

Barbell Work

A: Hang Snatch (10 minutes practice)

Main Lift

B: Deadlift (5 x 3-5)

Accessory Work

C1: Kettlebell Swing (Russian) (5 x 10-15)

C2: Hanging Knee Raises (5 x 5-10)

Hang from a bar anyway that is comfortable. Pull knees to above parallel.

Conditioning

D: Metcon (Distance)

AMRAP 10

50M Dash

in teams of 3

CrossFit Carolina Beach – CrossFit

– Strength: Build to a challenging set of Power Clean + Squat Clean over the course of 6-7 sets.
– Conditioning: This workout will challenge your lungs and grip – pick a load you can work without excessive rest and pace that is sustainable – hint: start slow and adjust as the workout progresses.

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Warm-up

A: Warm-up (No Measure)

3:00 – 8:00

Dynamic Movement – Skips, lunges, butt kickers, jumping jack shuffle ect.

8:00 – 10:00

Glute Activation – X-Band Walks x 2:00 Max Reps

10:00 – 15:00

Movement Specific + CNS – w. empty barbell –

3 Muscle Cleans + 3 Front squat

Put the bar down and perform 3 Kneeling Jumps + Vertical Jump to activate the CNS between.

2 Power Clean + 2 squat.

Put the bar down and perform 3 Kneeling Jumps + Vertical Jump

Then on the coaches call – 1 Power Clean + 1 squat x 3 sets

Put the bar down and perform 3 Kneeling Jumps + Vertical Jump to activate the CNS between.

Strength/Skill

B: 1 Power Clean +1 Squat Clean (Build to a heavy set. Rest 2:00)

1 Set = 1 power clean + 1 squat – not done touch n go.

Alternate Strength – Back Squat: 5 x 5. Rest 90s.

Metcon prep: Review Rope Climb & Scaling

Metcon

C: 90s Hip Hop (Time)

For time:

10-8-6-4-2

Squat Cleans (155, 105)

5-4-3-2-1

Rope Climbs

Rx+: (185, 125) (Legless Rope Climbs)

L3: (135, 95)

L2: (115, 75) (Ground to Standing)

L1: (95, 65) (Ring Rows x 3)

Beginner – Sub 20-15-10-5 Goblet Squats for Cleans

11:00 Time Cap

Extra Credit

D: X-Band Walk (4 Minutes Max Reps)

https://www.youtube.com/watch?v=gQfpvOMIBGs
*Every 10 steps complete 10 Banded Good mornings

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a challenging set of Power Clean + Squat Clean over the course of 6-7 sets.
– Conditioning: This workout will challenge your lungs and grip – pick a load you can work without excessive rest and pace that is sustainable – hint: start slow and adjust as the workout progresses.

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Strength/Skill

A: 1 Power Clean +1 Squat Clean (Build to a heavy set. Rest 2:00)

1 Set = 1 power clean + 1 squat – not done touch n go.

Alternate Strength – Back Squat: 5 x 5. Rest 90s.

Metcon prep: Review Rope Climb & Scaling

B: Sumo Stance RDLs w. bands pulling forward (5 x 6-8. Rest 90s.)

https://www.youtube.com/watch?v=bvX9Mxw-fJc

Metcon

C: 90s Hip Hop (Time)

For time:

10-8-6-4-2

Squat Cleans (155, 105)

5-4-3-2-1

Rope Climbs

Rx+: (185, 125) (Legless Rope Climbs)

L3: (135, 95)

L2: (115, 75) (Ground to Standing)

L1: (95, 65) (Ring Rows x 3)

Beginner – Sub 20-15-10-5 Goblet Squats for Cleans

11:00 Time Cap

Extra Credit

D: X-Band Walk (4 Minutes Max Reps)

https://www.youtube.com/watch?v=gQfpvOMIBGs
*Every 10 steps complete 10 Banded Good mornings