CrossFit Carolina Beach – Competitors Training
Conditioning
A: Metcon (No Measure)
40 Minutes on the clock:
Row 10 Minutes
Bike 10 Minutes
Jog 10 Minutes
*Your choice x 10 minutes
Partner Up!
CrossFit Carolina Beach – CrossFit
– Metcon: Todays metcon will be done with a partner and work will be split as you see fit. This piece will test your ability to sustain a high output over a long period of time. Then you will be asked to perform some barbell work in a pre-fatigued state. You should do your best to remain smooth and consistent with your barbell, alternating between partners as you see fit.
Warm-up
A: Warm-up (No Measure)
5 Minutes of Dynamic Warm-up
Then,
2 Rounds of:
1 min Row/Bike/Run/Ski
*Change machine each round
5 Power cleans
4 Front squats
3 S2OH
*Add weight each round up to metcon weight
Metcon
B: Metcon (AMRAP – Rounds)
With a partner:
8 Minutes of Rowing for max distance
8 Minutes of Bike or Ski Erg for max calories
8 Minutes of Max Distance Jog
8 Minutes of:
8 Power Cleans (135, 95)
6 Front Squats (135, 95)
4 S20H (135, 95)
*One person works. Split as desired. Score = total rounds of AMRAP
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Extra Credit
C: 5 Minutes of P. Breathing (Time)
DYNAMIC EFFORT LOWER
CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Close Grip Floor Press (3/6 x 4 @60% of Last Friday. Rest 90s)
https://www.youtube.com/watch?v=Agt9Nqb530k
– use chains if possible ~25% of max in chain weight and drop % to 50%.
B1: DB Incline Bench (1/4 x 8-10. No rest.)
B2: 1-Arm DB Rows (1/4 x 8-10. Rest 60s.)
https://www.youtube.com/watch?v=kXAikUtPYjs
Conditioning
C: Metcon (AMRAP – Rounds)
20 Minutes on the clock:
“Buy in”
400 Meter Single Arm OH KB Carry (alternate sides evenly) (53, 35)
Remaining time Max Rounds of:
4 Strict HSPU
8 Strict Ring Pull-ups
12/9 Calories Ski Erg
Accessory Work
D: Banded Back Complex (*Same as 4/9. Goal is complete faster than Before)
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
Go In w/ Strategy!
CrossFit Carolina Beach – CrossFit
– Strength: The close grip floor press will target more triceps compared to a regular grip. You will use 70% of weight established last Friday. No one should be hitting failure on these sets. Rest 90s as weight increases
– Metcon: Go into this workout with a pacing strategy for your burpees and bike/row. Aim for 75% effort throughout this workout. If you redline early, it will be hard to bring your heart rate back down. Try to go unbroken on the sets of HSPU.
Warm-up
A: Warm-up (No Measure)
15/10 Calorie bike at a moderate pace
Then,
At a slow pace:
20-15-10
Light DB Floor Press
Banded Pushdowns
Banded Pull-aparts (supinated grip)
Then with the remainder of time,
Review:
HSPU and scaling
C2B Pull-ups
Floor Press Technique
Strength/Skill
B: Close Grip Floor Press (3/4 x 6 @60% of Last Friday. Rest 90s.)
https://www.youtube.com/watch?v=Agt9Nqb530k
*Between work sets complete 10 DB Hammer Curls
Metcon
C: Metcon (AMRAP – Rounds)
20 Minutes on the clock:
Buy in: 400 Meter Single Arm Overhead KB Carry (alternate sides evenly) (53, 35)
Remaining time Max Rounds of:
4 HSPU
8 C2B Pull-ups
12/9 Calorie Bike
Rx+:(Strict HSPU) (Calories on Ski Erg if possible)
L3: (HSPU to 1 Abmat) (Regular Pull-ups)
L2: (Push-ups) (Band Assisted Pull-ups)
L1: (Box Push-ups) (10 Ring Rows)
*Alternate – 15/12 Calorie Row in place of bike
Extra Credit
D: Banded Back Complex (Same as 4/9. Goal: Complete faster than before.)
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
Snatch Balls
CrossFit Carolina Beach – CrossFit
Cancelation Notice!!
No 8:45 class today, but all other classes are on!
– Strength: Use the same box you have been using if possible. Use this time to build to a 1RM. Start with larger sets (around 5) and work to singles as weight increases. Rest 2 min between singles as you approach your 1RM. For our power snatch work, you will complete 3 sets of 3 touch n go repetitions; resting 1 minute between each set. This will be a good way to warm up to the metcon.
– Metcon: Today’s metcon is short, but will be challenging. This is a couplet of power snatch and WBS. Avoid red lining at the beginning. Pace yourself early and make a push in the last couple of minutes if you have gas in the tank.
Warm-up
A: Warm-up (No Measure)
3 Rounds of:
10 Banded Goodmornings
10 X-Band Walk Right
10 X-Band Walk Left
10 Goblet Squats
THEN
“Burgener Warm Up”:
x1 with an empty barbell
Sots press x 10
Strength/Skill
B: Front Box Squats (5-4-3-2-1+. Rest 2:00)
– Build to a 1RM.
– 13-15″ Box
– Beginner build to a challenging set of 3
Metcon Prep
C: Warm-up (No Measure)
Power Snatch: 3 x 3, touch n go warm-up. Rest 60s.
Metcon
D: Snatch Balls (AMRAP – Rounds and Reps)
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall balls (20, 14)
*Courtesy of CF Southie
L3: (75, 55)
L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8)
Beginner Option:
AMRAP 7:
10 Alt. DB Snatches (light)
10 Wall balls (10, 8)
Extra Credit
E: Single Leg Glute Bridge (150 reps (total))
Glute bridge with one leg pointed up in the air.
Opposite leg rests while other leg works – alternate sets back and forth performing 15-20 reps per set.
Barbell Jerry
CrossFit Carolina Beach – CrossFit
Sorry for the cancelation!!
No 1 pm or 5pm classes today! –
Metcon: Today we have a pretty gnarly twist on the hero WOD “Jerry”, which is Run 1 mile, row 2K, run 1 mile (last tested 4/20). Only today you will be performing 50 squat cleans as buy-in and 50 power cleans as cash out. You’re welcome and I’m sorry at the same time. No specific pacing guidelines today as you need to pay attention to how you feel during this workout and adjust your pacing accordingly as needed. Just keep in mind that there is a long way to go after those first 50 squat cleans so plan accordingly.
Warm-up
A: Warm-up (No Measure)
Run 400 Meters
Then,
2 Rounds (Coach leads one round with each partner)
Partner 1:
8 Hang power cleans
8 Power clean from mid-shin
8 Slow front squats
8 Squat cleans or Power clean + front squat for newbies
*Bar down; switch partners. Add weight for a second round if possible
Partner 2 lightly rows until told to switch
Metcon
B: Barbell Jerry (Time)
For time with a partner:
Buy-in: 50 Squat Cleans (135, 95)
1 Mile Run
2k Row
1 Mile Run
Cash-out: 50 Power Cleans (135, 95)
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
35:00 Time Cap
Extra Credit
C: 5 Minutes of P. Breathing (Time)
Barbell Jerry
CrossFit Carolina Beach – Competitors Training
Conditioning
A: Barbell Jerry (Time)
For time with a partner:
Buy-in: 50 Squat Cleans (135, 95)
1 Mile Run
2k Row
1 Mile Run
Cash-out: 50 Power Cleans (135, 95)
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
35:00 Time Cap
Accessory Work
B: 5 Minutes of P. Breathing (Time)
Heart Breaker
CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Floor Press (5-4-3-2-1+. Rest 2:00)
– Build to a 1RM.
B: Chest-To-Bar Pull-ups (3 x submax. Rest 90s.)
– 2-3 reps short of failure. Record total reps.
– butterfly
Conditioning
C: Heart Breaker (AMRAP – Rounds and Reps)
AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)
RX+= 9 minutes. Same weight. Sub hang pwr. clean+S2OH for push press.
L3: (95, 65)
L2: (75, 55)
L1: (65, 45)
*Beginner:
AMRAP 8:
10 SDHP (35, 25)
15 Russian KBS (35, 25)
20 Mountain Climbers (total)
Rest 60-90s after each round
Accessory Work
D: Metcon (AMRAP – Reps)
Double Alternating Tabata: 8 x 20s work/10s rest.
1a) Banded Pull-aparts
1b) Wheels on the Bus
*This is a superset where you’ll alternate each movement for each interval of 20s work.
Heart Breaker
CrossFit Carolina Beach – CrossFit
-Strength: Today’s strength work will be performed with a barbell. You will work up to a 1RM floor press. Start with a set of 5 and gradually reduce reps to singles as weight increases. We last tested this movement on 9/21. Rest 2 minutes between heavy singles. The second portion of the strength work will be to warm up your power clean and S2OH for the workout. Complete sets of 2 power cleans and 2 S2OH up to your working weight. This should give you an idea of what to expect in the workout
– Metcon: Plan on completing this around 80% intensity. It will be easy to redline early on in this workout so pace the first couple of rounds and leave some gas in the tank. Loading needs to be light on this workout as shoulder fatigue will set in fast if you’re not smart with weight choices.
Warm-up
A: Warm-up (No Measure)
Grab a barbell and a band and complete
3 rounds of:
8 Bent-over Barbell Rows (pronated grip)
8 SDHP
8 Push Press
8 Bent-over Rows (supinated grip)
8 Barbell Curls
15 Banded Pull-aparts
15 Banded Triceps Pushdowns
Then,
Review Floor Press
Strength/Skill
B: Floor Press (5-4-3-2-1+. Rest 2:00)
– Build to a 1RM.
– Beginner: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits.
Metcon Prep
C: Warm-up (No Measure)
SDHP + Push Press: Warm-up performing sets of 3-4 of each. Rest 60s.
Metcon
D: Heart Breaker (AMRAP – Rounds and Reps)
AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)
RX+= 9 minutes. Same weight. Sub hang pwr. clean+S2OH for push press.
L3: (95, 65)
L2: (75, 55)
L1: (65, 45)
*Beginner:
AMRAP 8:
10 SDHP (35, 25)
15 Russian KBS (35, 25)
20 Mountain Climbers (total)
Rest 60-90s after each round
Extra Credit
E: Metcon (Weight)
Double Alternating Tabata: 8 x 20s work/10s rest.
1a) Banded Pull-aparts
1b) Wheels on the Bus
*This is a superset where you’ll alternate each movement for each interval of 20s work.
Just Keep Sledding! Just Keep Sledding!
CrossFit Carolina Beach – CrossFit
– Strength: Today you will be doing some sub-max back squat work which will in turn help to bring up your strength endurance. Instead of using one weight across all of your sets, today your weights will increase every couple of sets. You’ll end with 3 sets of 3 at 85% – work on perfect technique with this loading.
– Metcon: Today’s conditioning piece is some good old fashion GPP work. You have 5 rounds of sled work for 60 yards at a heavyweight, resting 1 min between bouts. These pushes (or pulls) should be challenging but you should be able to continuously move the sled for all 60 yards without stopping for rest. You also have some heavy farmer carries for 30 yards, resting 1 minute between carries. Lastly, you will finish off today’s work with 3 rounds of 30 banded pull through with 1 minute between. The buns should be on fire after today.
Warm-up
A: Warm-up (No Measure)
*Grab a band and moderate KB
1 Round of:
10 Dynamic Pigeon Pose (5 per side)
5 Cook Squat + OH reach
5 Walk outs > Down Dog
5 + 5 Russian swings/Goblet Squats
Then, grab a barbell and complete:
2 Rounds:
8 Romanian Deadlifts
8 Front squats
8 Goodmornings (wide stance)
5 Tempo back squats (3131)
*Focus on staying balanced over a full foot
– Rest 60s + repeat
Strength/Skill
B: Back Squat Submaximal Work
1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00.
*Rest 2:00 between sets at 85%.
Metcon
C: Metcon (No Measure)
5 Rounds of:
Sledpull Powerwalk or Sledpush x 60 yards. Rest 60s.
– heavy
4 Rounds of:
Single Arm Farmer Carry x 30 yards each. Rest 60s.
– heavy
3 Rounds of:
30 Banded Pull-throughs (ultra wide stance). Rest 60s.
*Alternate Options
– Sledpull > 5-10-5 shuttle sprint x 4 sets. Rest 90s.
Extra Credit
D: Warm-up (No Measure)
5 Minutes of Static Stretching – focus on your breathing during this – big breaths in and out.