WOD

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

3:00 – 5:00

400 Meter Run as a group

6:00 – 16:00

Review – Power Clean + Jerk

3 Muscle Cleans + 3 Push Press

3 Power Cleans + 3 S2OH

1 Power Clean + 1 S20H

*add weight

1 Power Clean + 1 S2OH

*add weight

1 Power Clean + 1 S2OH

16:00 – 21:00

Rope Climbs Review + Scaling

Metcon

B: Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

Extra Credit

C: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Competitors Training

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Conditioning

A: Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

Accessory Work

B: Warm-up (No Measure)

2:00 Global Foam Roll Calves

2:00 Global Foam Roll Hamstrings

3 Minutes of Parasympathetic Breathing

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Speed Bench Press (7 x 4 @50% + 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

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

21 Air Squats

15 Calories on Rower (12 Calories)

9 DB Hang Power Snatch (50, 35) (9 Reps each side)

*One athlete completes a full round at a time.

Accessory Work

D: Metcon (No Measure)

40-30-20-10:

Prone Lateral Raises – alternate reps between supinated – pronated – neutral.

Then,

2:00 Global Foam Roll each lat

2:00 Global Foam Roll Thoracic Spine

3:00 P. Breathing

CrossFit Carolina Beach – Express Fit

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Warm-up

A: Warm-up (No Measure)

2 rounds 1 min Bike, 3 inchworms

Conditioning

B: Metcon (No Measure)

AMRAP 12

2 lap farmers carry (1 right 1 left)

10 walking lunges

10 sit-ups

rest 30 sec

Cash Out

C: Delt Burner 2 (Weight)

3 Rnds

20 Sec DB Lat Raises

20 Sec DB Front Raises

20 Sec DB Shoulder Press

20 Sec DB hold over head.

rest 90 Seconds Exactly
use 2.5 or 5lb plate

CrossFit Carolina Beach – Varsity

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Warm-up

Barbell Work

A: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

B: Power Snatch (10 minutes technique work)

Main Lift

C: Hang Power Clean + 3 Push Press (5 sets of the complex building as able)

Conditioning

D: Metcon (No Measure)

EMOM 9

9 DB Snatch right

9 DB Snatch left

9 Push-ups

CrossFit Carolina Beach – CrossFit

– Strength: All sets of your strength superset should be challenging but executed with perfect form. The Single Arm DB Bench will challenge your rotary stability.
– Conditioning: Today’s work is done with a partner completing a full round at a time. You should be able to maintain a high level of output for the entire 17 minutes.

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Warm-up

A: Warm-up (No Measure)

3:00 – 5:00 – SMR

Foam Roll Lats x 30s each

5:00 – 10:00

15 Calories on the Rower with your partner (each perform 15 cals)

*Waiting partner performs max reps Banded Pull-aparts

10:00 – 15:00

Review DB Hang Power Snatch

15:00 – 20:00

2 Rounds with increasing weight:

6 1-Arm DB Bench Press each

8 1-Arm KB Rows each

15 Banded Pulldowns

*Rest as needed.

Strength/Skill

B1: Single Arm DB Bench Press (neutral grip: 4 x 6-8 ea. Rest 30s.)

Neutral Grip

B2: 1-Arm KB Row w. a pause (neutral grip: 4 x 8-10 ea. Rest 30s.)

https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

21 Air Squats

15 Calories on Rower (12 Calories)

9 DB Hang Power Snatch (50, 35) (9 Reps each side)

*One athlete completes a full round at a time.

L3: (45, 30)

L2: (35, 25)

L1: (30, 20)

Extra Credit

D: Prone Rear Lateral Raise 21s (3 x 15. Rest 60s.)

7 pronated grip + 7 neutral grip + 7 supinated grip.

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Back Squat Wave Loading w. chains (5-3-1-5-3-1. Rest 2:00)

https://www.youtube.com/watch?v=qsKbP81o2BI
– if no access to chains use straight weight

– shoot for roughly 25-30% of your 1RM Back Squat in chain weight

b: Hip Thrust (Build to a 6RM. Rest as needed.)

Conditioning

C: Metcon (AMRAP – Reps)

AMRAP 10:

Double KB Front Rack Walking Lunges (62,44)
3 Ring MUs & 20 DUs every time you break.

Accessory Work

D: Metcon (No Measure)

1a) Double Leg Banded Leg Curls: 2 x 30-50 ea.

1b) Sandbag Carry: 2 x 100 meters

*Against stomach – AHAP

CrossFit Carolina Beach – CrossFit

– Strength: Today we have several variations to train the posterior as well as the anterior chain. We’ll review each movement before we go to work. The focus is: to feel the correct muscles working, get a great pump, and to be challenged while still focusing on the quality of movement.
– Conditioning: Don’t let this workout fool you this will be rough. Prepare yourself for a workout that will challenge you mentally. Shoot for sets of 7-10 reps with short breaks.

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Warm-up

A: Warm-up (No Measure)

With a barbell + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Then:

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength/Skill

B: Back Squat (5-3-1-5-3-1. Rest 2:00)

– Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90-95% of 1RM.

C: Sumo Stance RDLs w. bands pulling forward (4 x 8-10. Rest 90s.)

https://www.youtube.com/watch?v=bvX9Mxw-fJc
– Rx+:(Glute Ham Raises: 4 x 8-10. Rest 90s)

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

KB Thrusters (53, 35)

– L1: DBs Thrusters – light

*Done with TWO KBS

L3: (45, 30)

L2: (35, 25)

L1: (30, 20)

Extra Credit

E: Warm-up (No Measure)

2:00 Global Foam Roll Quadriceps

2:00 Global Foam Roll Hamstrings

2:00 Parasympathetic Breathing

CrossFit Carolina Beach – Express Fit

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Warm-up

A: 500m Row (Time)

Max Effort 500m Row
Not max effort… its a warm-up!

B: Metcon (No Measure)

EMOM 16

Min 1 – 14 Box Step Ups

Min 2 – 12 DB Bench Press

Min 3 – 10 Plank Burpees

Min 4 – 8 Ring Rows

C: DB Curl and Press (EMOM 4 – 10-12 reps)

https://www.youtube.com/watch?v=RKDvr9FS8Ks
Go up in weight if 12 is managable.

CrossFit Carolina Beach – Varsity

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Warm-up

A: Warm-up (No Measure)

Runs and squats

Main Lift

B: Back Squat (8, 6, 4, 4, 4)

Accessory Work

C: Romanian Deadlift (4 x 10 with light load)

Conditioning

D: Reverse Sled Drag (5 x 1 lap. Add load as able)

Wear a belt and drag it backwards