Simple Man


CrossFit Carolina Beach – Competitors Training

– Strength: Week two of Dynamic Effort work. All sets should be fast/efficient. If needed drop the loading so you can move fast. Faster > heavier weight and slower movement.

– Metcon: The purpose of Today’s Metcon is to be done near maximal effort. Compare your time to 8/6 when this was last tested. The sooner you finish the more time you’ll have to recover for your clean max.
We hit a 2RM pre-fatigued on 8/23 for your reference. Your legs may be too fatigued to hit a full clean so it maybe smart to opt for a power clean and end on a high note.

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Strength/Skill

A: Wide Stance Box Squat (5 x 5 @55% + 25% chain weight, every 60s.)

https://www.youtube.com/watch?v=4eUX8FWk_tI

B: Deadlift against a band (8 x 2 @55% of Last Monday, every 30s.)

https://www.youtube.com/watch?v=F6xPIZC6lhM

Metcon

C: Simple Man (Time)

For Time:

15-10-5

Power Cleans (155, 105)

Front Squat (155, 105)

9:00 Cap

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)
at 10:00 minute mark, part 2

D: Clean (1RM)

Find 1RM minutes 10-13

Accessory Work

E: Banded Pull-Through (150 Reps)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be

Oct 24


CrossFit Carolina Beach – CrossFit

– Metcon: This workout is much harder than it looks and is up to you how hard you want to push yourself. Set a goal today of repeating your running splits and staying relaxed.

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Warm-up

A: Warm-up (No Measure)

12 Minutes of Pose Running Drills Concluded with a 400 Meter Run to apply
https://www.youtube.com/watch?v=9R-3UT1Vd9o&t=18s

Conditioning

B: Metcon (Distance)

30 Minutes on the Clock with a partner: 400m Farmer Carry (70s, 53s) Remaining time: Max Distance Run *One person works. Split runs as 200s. This is a long time of running, so pace early.
*Score = total distance completed

Extra Credit

C: Banded Pushdowns (Accumulate 100)

https://www.youtube.com/watch?v=CgdDX4HtRhY

10/23


CrossFit Carolina Beach – CrossFit

– Strength: Final week of pull-up strength work. Perfect form with each set ie. slow + controlled.

– Metcon: This workout is very simple, but will go by slower with excessive resting between movements than you think if you’re not smart with pacing. Shoot for 80% effort which means you’ll only rest during transitions.

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Warm-up

A: Metcon (No Measure)

Ab Mat Pizza Game and Review Rope Climbs

Strength/Skill

B1: 1-Arm KB Row w. a pause (4×8. 1 second pause at top. All sets AHAP(heavy))

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

B2: Banded Face Pulls (4×20)

Complete immedietely after rows, then 90 seconds rest between rounds

Metcon

C: Metcon (Time)

5 RFT:
2/1 Rope Climb

15 DB Push Press (50, 30) (neutral grip)

20/17 Calorie Row

Rx+:(2/1 Legless Rope Climbs) (60, 40) (20/18 Cal Assault Bike)

Rx Can also sub 5 towel pull-ups per round if possible.

L2: (5 Band Assisted Chin-ups per round) (35, 25)

L1: (10 Ring Rows with pause a top per round) (25, 15) (15 Calorie Row)

20:00 Cap

*Alternate Options:

200m Run in Place of Row Calories OR 18/15 Calorie Bike or Ski Erg

Accessory Work

D: RKC Plank (3 x 10s + 10s + 10s. Rest 60s.)

https://www.youtube.com/watch?v=s2MBQiHdbPc&feature=youtu.be
– Side Plank + Elbow Plank + Side Plank

– Squeeze as hard as possible! Create full-body tension.

AMRAP 10 Twice


CrossFit Carolina Beach – Competitors Training

– Strength: Final week of Speed Push Press that culminates with some heavier sets. All sets should be perfect technique/explosive. The KB Rows should prepare your upper-back for the Metcon. Stick to prescribed tempo.

– Metcon: We are looking for consistent efforts for each AMRAP. This should be slightly uncomfortable but a pace that won’t drop off too much each round. Record scores from both AMRAPs. Your score for AMRAP #1/2 should be within 1 round of each other.

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Strength/Skill

A: Push Press w/ bands (EMOM 2 reps. 6min@60%. 1min@65%. 1min@70%)

B: Kneeling Torso Row (4 x 10 ea @(2121). Rest 60s.)

Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

2 Legless Rope Climb (Ladies 1 Legless/1 with Legs)

15 DB Push Press (50, 30) (neutral grip)

20/15 Calorie Bike

Rest 2:00 then repeat.

D: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

2 Legless Rope Climb (Ladies 1 Legless/1 with Legs)

15 DB Push Press (50, 30) (neutral grip)

20/15 Calorie Bike

Accessory Work

E: Metcon (No Measure)

Banded Facepull-aparts

Reverse Grip Banded Pushdowns

Accumulate 150 Reps of each in superset fashion. Rest as needed.

https://www.youtube.com/watch?v=ZohK8oi7AF0

Abs of Steel


CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 6RM with the SSB.
Overall the goal today with this work is strength-endurance work; building to 80% of your 1RM is a good goal for today. This should take 5-6 sets to complete.

– Metcon: Benchmark workout that was last done on 7/19. Many of you will complete the lunges UB. If that’s the case you can opt for 4 Rounds of Sledpull Backpedal. Compare to your last time and try to beat it by 90s.

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Strength/Skill

A: Safety Bar Back Squat (6RM.)

B: Sumo Stance RDLs w. bands pulling forward (Work up to a challenging set of 8. Rest 90s.)

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

Metcon

C: Abs of Steel (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

12:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

D: Reverse Sled Drag (6 x 40 yards. Rest 60s. Bear hug medball.)

Wear a belt and drag it backwards

Accessory Work

E: 5 Minutes of P. Breathing (Time)

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

Oct. 22


CrossFit Carolina Beach – CrossFit

– Strength: Clusters are ”intra-set rest” meaning you’ll perform 2 reps, re-rack, rest 15s, and repeat this sequence 2 more times. The purpose to increase loading compared to just performing a straight set of 5 reps. Build in weight.

– Metcon: Today’s ”Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets.

The weight you should choose should be difficult to complete 10+ reps with. The strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.

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Strength/Skill

A: Back Squat (Clusters 4 x 2.2.2 (15s). Rest 2:00 )

Metcon

B: Abs of Steel (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

12:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Accessory Work

C: Metcon (No Measure)

5 Minutes of Bike, Row, Jog, Ski.

Low and slow.

Partner Up


CrossFit Carolina Beach – CrossFit

– Metcon: Work with a partner today and have a strategy because these DB Man Makers are demanding
and slow so it would be easy to redline and incur excessive bouts of resting. Effort should be around
75-80%.

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Warm-up

A: Warm-up (No Measure)

PVC Game x 7 Minutes

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 PVC Thrusters + 10 Squat Thrust

+

Review DB Man Makers

Metcon

B: Metcon (AMRAP – Rounds and Reps)

In teams of 2:

AMRAP 28:

20 DB Man Makers (50, 30)

800 meter Run
Rx+:(Add 10/8 Ring Muscle-ups each round)

L3: (40, 25)

L2: (35, 20)

L1: (25, 15)

*One person works at a time. Split as needed.

Extra Credit

C: 5 Minutes of P. Breathing (Time)

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

Oct 19


CrossFit Carolina Beach – CrossFit

– Strength: Superset of Tricep/Back work. Build in weight with the close grip bench. Your last set should
be relatively difficult. Between sets perform 25 banded pull-aparts.

– Metcon: This workout is locally/globally demanding ie. pull-ups will challenge your local musculature
and KBS/TGU will challenge your cardio-respiratory system/musculature head to toe.
Be smart, and
pace yourself at around 75%. There is no time component today so you can focus on quality!

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Warm-up

A: Warm-up (No Measure)

Grab a light KB and complete:

5 TGU on each side

5 Single Arm Russian Swings each

5 Single Arm KB Push press each

5 KB Front Squat on each side

5 American Swings

5 Yoga Push-ups

+

Review Close Grip Bench Press + Pull-ups Scaling

Strength/Skill

B1: Close Grip Bench Press (3 x 8-10. Rest 45s.)

https://www.youtube.com/watch?v=7aW0JEl3s44
– add weight each set building to a moderate/heavy set of 8-10.

– This is 3 “work sets”

B2: Banded Pull-apart (3 x 25. Rest 45s.)

https://www.youtube.com/watch?v=cnWbmqdU0Og&feature=youtu.be
~ Make sure pull-up scaling is good to go.

Metcon

C: Metcon (Weight)

5 Rounds, NOT FOR TIME:

2 Turkish Get-ups after each completed round (1 on each side)

10 Pull-ups

20 KBS (53, 35)
Rx+:(Strict Pull-ups)

L3: (45, 30)

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

L1: (Ring Rows) (35, 25 Russian Swings)

*Ideally you will use the same weight for TGU for KBS.

20:00 Cap on this Work

Extra Credit

D: Abs with a plate Switch (4 x 20s work/20s rest.)

https://www.youtube.com/watch?v=QII9_YShM-s