WOD

CrossFit Carolina Beach – CrossFit

– Conditioning: Today’s workout is a high-threshold of anaerobic power. You’ll have enough rest to recover to sustain yourself for most of this workout, but still, be smart with your pacing knowing that you’ll have 10 total rounds to complete for each athlete.

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Warm-up

A: Warm-up (No Measure)

3:00 – 12:00

“Musical Medballs”

12:00 – 20:00

Movement Review:

Hang Power Cleans

Conditioning

B: Metcon (Time)

With a partner:

20 Rounds of:

7 Hang Power Cleans (155, 105)

7 Bar Facing Burpees

200 Meter Run

*One athlete completes a full round at a time

Then,

Cash-out: 10 Minute Easy Jog or Light Sledpull Together

L3: (135, 95)

L2: (115, 75)

L1: (95, 65 – Hang Muscle Cleans)

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: 1 Push Jerk + 1 Split Jerk (Max in complex. Rest as needed.)

Max in complex of:

1 Push Jerk + 1 Split Jerk
*In between sets complete 10-15 Slow + Controlled Banded Pull-aparts

Conditioning

B: Metcon (Time)

For time:

50 Ft. Handstand Walk

50 Single Arm DB Push Press (left) (60, 45)

50 Single Arm DB Push Press (right)

50 Ring Dips

50 DB Renegade Rows (right/left = 2 rep) (60, 45)

50 DB Push-ups

50 C2B Pull-ups

50 Ft. Handstand Walk

Accessory Work

C1: Zottaman Curl (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=lq4HILmZEtA&feature=youtu.be
– use fatgripz if possible.

C2: L-Sit (Ring Support 3 x :30)

CrossFit Carolina Beach – CrossFit

Power is on here at the gym and classes are a go as of 1pm!

Come get your sweat on after a couple days of being cooped up. Bring your kids, your friends anyone. All are welcome!

– Strength: Build to a max in the complex of 1 Push Jerk + 1 Split Jerk. Make smart jumps in weight and end on a high note.
– Conditioning: Today is a test of local muscle-endurance. Break sets before you have to and choose your weight wisely.

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Warm-up

A: Warm-up (No Measure)

3:00 – 5:00 – Self Myofacial Release (SMR)

Foam Roll each lat x 30s each

5:00 – 10:00 – Dynamic Movement

20 Wall Slides

20 Hollow Rocks

20 Banded Pass Thru

10:00 – 15:00 – Movement Specific + CNS

With an empty barbell

3 Shoulder Press

Put bar down and perform 10 Fast Jumping Jacks to activate the CNS.

3 Push Press

2 Split Jerk.

Put bar down and perform 10 Fast Jumping Jacks to activate the CNS.

Then on the coaches call:

1 Push Jerk + 1 Split Jerk resetting between reps.

Strength/Skill

B: 1 Push Jerk + 1 Split Jerk (1RM. Rest as needed.)

Max in complex of:

1 Push Jerk + 1 Split Jerk
– Beginner: Push Press: 5 x 5. Rest 90s.

Conditioning

C: Metcon (Time)

For time:

50 Single Arm DB Push Press (right) (50, 35)

50 Single Arm DB Push Press (left)

50 DB Renegade Rows (right/left = 2 rep) (50, 35)

50 DB Push-ups

50 Pull-ups

Rx+: (C2B Pull-ups)

L2: (35, 25) (Band Assisted Pull-ups)

L1: (30 Reps per movement/60 Renegade Rows) (Box Push-ups) (Ring Rows)

20:00 Cap

D: Zottaman Curl (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=lq4HILmZEtA&feature=youtu.be
– use fatgripz if possible.

CrossFit Carolina Beach – CrossFit

No 6am class or 7am class today!!!

8:45 is on. PM classes depending on weather.

– Strength: Week 1 of Power Work with the Front Box Squat and Power Clean – all sets should be fast and technically sound.
– Conditioning: High-effort piece – choose a load you can move consistently with at a challenging (painful) pace for the ENTIRE 5 minutes.

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Warm-up

A: Warm-up (No Measure)

3:00 – 5:00 – SMR

Foam Roll each Adductor x 30s each

5:00 – 10:00 – Dynamic Movement

Skips, lunges, butt kickers, jumping jack shuffle ect.

2-3 Rounds of:

With an empty barbell – 3 Muscle Clean + 3 Front Squats + 2 Power Clean.

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

Then on the coaches call:

3 Power Clean resetting between reps.

Strength/Skill

B: Front Box Squats (Regular Stance: 8 x 3 @75% of Last Mon, every 60s)

– Rx+: (Use 25% of Max in Band Tensions and 50% of Straight weight on bar)

– If no 1RM Front Box Squat use 60% of 1RM Front Squat

C: Power Clean (5 x 2 @75%, every 60s.)

– reset on each rep

– Rx+: (Single strand mini-band and straight weight of 50% of 1RM.)

Conditioning

D: Crazy Train (AMRAP – Rounds)

AMRAP 5:

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner:

AMRAP 5:

5 DB Light Thrusters

5 Squat Thrusts

*all 6 reps = 1 round

E: Single Leg Banded Hamstring Curls (AMRAP – Reps)

– https://www.youtube.com/watch?v=3LgsmRBeEaU

CrossFit Carolina Beach – Varsity

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A: Snatch (10 minutes snatch intro)

B: Regular Stance High Box Squat (5×5 building)

https://www.youtube.com/watch?v=nBTZZufrlc8

*Use at 15-18″ Box

*Spotters on both sides of the bar*

C: Single Arm Overhead Dumbell Carry (5x 1 lap per side)

D: KB Swing (5 x 12-15 building)

E: Metcon (Time)

3 rounds for time:

10 Single arm KB Swings per side

200M Run

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Front Box Squats (Regular Stance: 6 x 4 @75% of Last Mon, every 60s)

Rx+: (Use 25% of Max in Band Tensions and 50% of Straight weight on bar)

B: Trap Bar Deadlift (Build 2 challenging set of 8 touch-n-go. Rest 2:00)

C: Metcon (Weight)

High Box Jumps w. vest on + light DBs in hands: Accumulate 30 Jumps, perform at set every 30 seconds.
Step down.

Conditioning

D: Crazy Train (AMRAP – Rounds)

AMRAP 5:

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner:

AMRAP 5:

5 DB Light Thrusters

5 Squat Thrusts

*all 6 reps = 1 round

Accessory Work

E: Warm-up (No Measure)

2 Minutes of Foam Rolling Quads each

2 Minutes of Foam Rolling Lats

3 Minutes of P. Breathing

CrossFit Carolina Beach – CrossFit

– Conditioning: Today’s workout is about sustaining the consistency of work with high-volume movements. Today is a good day to reinforce your pacing/breathing and minimize your rest intervals by being smart with how you approach all movements.

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Warm-up

A: Warm-up (No Measure)

3:00 – 5:00

400 Meter Group Run,

5:00 – 10:00

5 Minutes of “Abmat Pizza Game”

10:00 – 20:00

Review – Overhead Squat + KBS + Box Jump Overs

*Perform 2 sets of each of 5-10 reps.

Conditioning

B: Metcon (Time)

For time:

100 KBS (53, 35)

800 Meter Run

75 Overhead Squats (75, 55)

800 Meter Run

50 Box Jumps Overs (24, 20)

800 Meter Run

L2: (14, 10) (35, 25) (20, 15)

L1: (10, 8) (35, 25 – Russian Swings) (20, 15 Step-ups)

30:00 Time Cap

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: Warm-up (No Measure)

1 Mile Sledpull @light

2 Mile Light Jog

800 Meter Sledpull – lateral and backward

2 Mile Easy Bike

Accessory Work

B: Warm-up (No Measure)

2 Minutes Global Foam Roll Calves

2 Minutes Global Foam Roll Hamstrings

3 Minutes of Parasympathetic Breathing Drills

CrossFit Carolina Beach – CrossFit

– Strength: Final week of Close Grip Floor Press work – execution should be perfect and all sets should feel smooth and slightly challenging.
– Conditioning: Keep a pace you can sustain for the entire 15 minutes – break push-ups before you have to.

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Warm-up

A: Warm-up (No Measure)

3:00 – 5:00 – SMR

Dynamic Lat Stretch x 10 Reps each side.

5:00 – 10:00 – Dynamic Movement

5 Walk-outs + 1 Push-up on each rep

50 Banded Pull-aparts

50 Banded Pushdowns

50 Shoulder taps

10:00 – 15:00 – Movement Specific + CNS

2-3 Rounds of:

Close Grip Floor Press x 5 w. barbell (add weight each set)

5 Explosive Plyo Push-ups

Strength/Skill

B: Close Grip Floor Press (4 x 5 @70% of 8/23. Rest 90s.)

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

Metcon Prep

C: Warm-up (No Measure)

Strict T2B/Push-up Warm-up x 5 minutes.

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 T2B

15 Push-ups

400 Meter Row

Rx+: (Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)

L2: (Strict Knee Lifts) (Box Push-ups)

L1: (Abmat Sit-ups) (Box Push-ups) (200 Meter Run)

Extra Credit

E: Banded Face Pulls (+ Banded Triceps Pushdowns x 5 Minutes Max Reps)

CrossFit Carolina Beach – Varsity

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Main Lift

A: Romanian Deadlift (5 x 5 building)

Only as heavy as you can maintain lumbar control

Accessory Work

B: Goblet Squat (4 x 6-8)

C: DB Walking Lunges (4 x 12 steps)

Carry 2 dumbbells.

D: Single Arm Overhead Dumbell Carry (4 x 1 lap per arm)

Conditioning

E: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Ground to OH

10 Air Squats

10 Plank Burpees