Chesna


CrossFit Carolina Beach – Competitors Training

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Conditioning

A: Chesna (AMRAP – Rounds and Reps)

AMRAP 30 w. a partner:

Buy in:

209 Double Unders split however

Then,

Remaining time AMRAP:

7 Power Snatch (135, 95)

15 Thrusters (135, 195)

18 Calorie Row

*One athlete completes a full round at a time.

L3: (115, 75)

L2: (95, 65) (Double Under Attempts)

L1: (65, 35) (Single Unders)

*If you’re using a bike or ski erg instead of a rower complete the SAME amount of calories for this workout.

Sierra 209 was Officer Chesna’s call sign

7/15/18 End of Watch

GOAT WOD


CrossFit Carolina Beach – CrossFit

– Strength: Today’s EMOM we’ll perform some strength work for the back, biceps, triceps, and core. All intervals should doable so make sure your scaling is on point.
– GOAT WOD: We’ll then perform a 12-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.

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Warm-up

A: Warm-up (No Measure)

Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes.

Then,

Review

– Ring or Bar Dips

– OH KB Carry

– Strict Pull-ups

Strength/Skill

B: Metcon (No Measure)

GOAT WOD:

EMOM 12:

ODD MINUTES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Your goal for this year’s CF Open

Metcon

B: Metcon (Weight)

EMOM 12:

Minute 1: Double KB OH Carry x 100 Ft.

Minute 2: 12/8 Ring or Bar Dips

– Band Assisted OR Box Dips

Minute 3: 10/6 Strict Pull-ups

– Band Assisted OR Ring Rows w. a slight pause x 10-12.

Extra Credit

D: DB Pull-overs (4 x 10. Rest 60s.)

https://www.youtube.com/watch?v=Y4C7IzWhsIo
*between sets complete 10-15 Banded Hammer Curls

Upper Body Burnt


CrossFit Carolina Beach – Competitors Training

– Strength: Today’s work is meant to challenge your upper-body in terms of capacity, but each aspect of today’s training should potentiate the next and not take away from each other. Compare your floor press with 10/19.

– Metcon: Both of these pieces are going to challenge your ability to sustain intervals. EMOM #1 is a grip tester – how well can you perform high-volume C2B paired with another grip intensive movement. Effort for both pieces should be around 80-85% today.

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Strength/Skill

A: Floor Press (3RM)

B: Metcon (No Measure)

EMOM 12
Minute 1: Double KB OH Carry x 100 Ft.

Minute 2: 15/10 Ring or Bar Dips

Minute 3: 15 Barbell Rows (135, 95)

Conditioning

C: Metcon (No Measure)

EMOM 10
ODD MINUTES: 15 C2B Pull-ups

EVEN MINUTES: 15 Hang Power Cleans (135, 95)

Then Part 2

D: Metcon (No Measure)

EMOM 10
ODD MINUTES: 15 Calorie Ski Erg or row

EVEN MINUTES: 15 HR Push-ups

Accessory Work

E1: DB Pull-overs (4 x 10. Rest 60s.)

https://www.youtube.com/watch?v=Y4C7IzWhsIo

E2: Banded Hammer Curls (15 after each set of DB Pull-overs)

https://www.youtube.com/watch?v=-JWg5jFmOFM&feature=youtu.be

Unbroken or No Token


CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of Clean + Jerk/Back Squat work. Loading is heavier so all sets should be challenging.
– Metcon: This workout is intended to be done UB for Wallballs and touch n go sets for the deadlifts. These should be a moderate weight and allow you to maintain sets of 5 the entire workout.

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Warm-up

A: Warm-up (No Measure)

AMRAP 7 of:

5 Sumo Stance RDLs

5 Rev Lunges each leg

5 Goodmornings

5 Push Press

5 Single Leg Glute Bridge Each (1 count at top of each rep) (done on the floor with or without a miniband)

Then,

On coaches call. Put bar down and reset between movements.

– 3 Power Cleans

– 3 Jerks

+ Repeat x 2 more times

Strength/Skill

B1: Power Clean + Push Jerk (5 x 2 @75-80% of Last Monday, every 60s.)

– Beginner: Work on technique with a light load for all sets.

B2: Back Squat (3 x 5 @80% of Last Monday for ALL sets. Rest 2:00)

– Beginner: 3 x 8 @slightly heavier than last week for all sets.

Metcon

C: Fool in the Rain (Time)

For time:

30-20-10

Wallballs (20, 14)

21-15-9

Deadlifts (225, 155)

Rx+:(275, 185) (30, 20# Medball)

L3: (185, 125)

L2: (14, 10) (155, 105)

L1: (10, 8) (135, 95)

10:00 Cap

Extra Credit

D: KB March ( AMRAP 5 max steps. )

https://www.youtube.com/watch?v=G9MNJJoIrWc
Alternate sides with KB favoring your weaker side.

Fool in the Rain


CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of our Speed-strength work with the Clean/Jerk and Front Squat. All sets should be smooth. Your Front Squat work should be heavy but there should not be any breakdown with 85%. Your sets of 5 x 75% are for increased TUT/Hypertrophy.

– Metcon: 100% Today/Big sets on WB’s and Deads. Be smart, but push your limits here. There is no ”extra conditioning” today so give this one your all.

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Strength/Skill

A: Power Clean + Push Jerk (EMOM 6×2@80% of last Monday )

B: Front Squat (6 x 2 @85%, every 90s.)

Then 3×5@75% every 90s.

Metcon

C: Fool in the Rain (Time)

For time:

30-20-10

Wallballs (20, 14)

21-15-9

Deadlifts (225, 155)

Rx+:(275, 185) (30, 20# Medball)

L3: (185, 125)

L2: (14, 10) (155, 105)

L1: (10, 8) (135, 95)

10:00 Cap

Accessory Work

D: Metcon (No Measure)

1a) Banded Pull-Through: 3 x 50. Rest 30s.

1b) Banded Leg Curls: 3 x 50 ea. + 50 Double Leg. Rest 30s.

Can’t Stop! Won’t Stop!


CrossFit Carolina Beach – CrossFit

– Metcon: Today’s work should be challenging to work for the full 45s without stopping, but try to do so. With the Assault bike work, make sure you do NOT go too hard on these intervals. More like 75% effort so you can sustain yourself for the entire 30 minutes.

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Warm-up

A: Warm-up (No Measure)

High Knees

Butt Kickers

Inside Taps

Outside Taps

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

Warm-up Overhead Squats.

Metcon

B: Metcon (No Measure)

EMOM 30:

Minute 1: 45s Farmer Carry (70, 53)

Minute 2: 45s Squat Thrusts

Minute 3: 45s Assault Bike or Ski Erg

Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s)

Minute 5: 45s Double Unders

Minute 6: 45s KB Windmills
*Alternate Option for Air Bike:

– Short Shuttle Run

Extra Credit

C: Metcon (AMRAP – Reps)

Wall Sit passing the medball from person to person. See how many times you can go as a group without stopping.

Cardiac Intervals


CrossFit Carolina Beach – Competitors Training

– Metcon: Today’s session is meant to resemble our typical cardiac output work with a few different variations thrown into the mix. This should 45s of consistent work with 15s to transition to the next movement. Your HR should not exceed 150 BPM for the entire EMOM.

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Conditioning

A: Metcon (No Measure)

42 Minute EMOM
Minute 1: 45s Jog

Minute 2: 45s Burpees to a Target

Minute 3: 45s Assault Bike

Minute 4: 45s Alt. Step-ups (unweighted)

Minute 5: 45s Row

Minute 6: 45s Ski Erg

Accessory Work

B: Metcon (No Measure)

5 Minutes of P. Breathing

5 Minutes of Foam Rolling

3/4’s Maximum Power


CrossFit Carolina Beach – CrossFit

– Strength: This is the final week of our HSPU work. Next week we’ll perform a ”tester” cycle workout with HSPU/Rope Climbs.
– Metcon: Today we are looking at 75% effort for all rounds. KB weight choices should be light and allow for sets of 10/10 the entire workout.

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Warm-up

A: Warm-up (No Measure)

Rowling with a partner x 8 Rounds:

Resting athlete completes:

10s Foam Roll of Lats each side

10 Banded Pull-aparts

Then,

Review HSPU + Legless Rope Climbs + Scaling

Strength/Skill

B1: Handstand Push-ups (5 x 6-8. Rest 45s.)

– Adv: Strict w. a vest

– Int: Strict OR Kipping

– Beg: Box Push-up x 5-8 per set.

B2: Legless Rope Climbs (5 x 1-2. Rest 45s.)

– Adv: Wear a vest

– Int: No vest

– Beg: BW Inverted Rows w. 1 ct. pause

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

300 Meter Row(or 20/16 cal bike)

20 KBS (53, 35)

10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)

L3: (45, 30)

L2: (35, 25) (Knee Lifts)

L1: (35, 25 Russian Swings) (Abmat Sit-ups)

– Alternate Option for Rowing

– 400m Run OR 300m Ski Erg

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

300 Meter Row

20 KBS (53, 35)

10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)

L3: (45, 30)

L2: (35, 25) (Knee Lifts)

L1: (35, 25 Russian Swings) (Abmat Sit-ups)

– Alternate Option for Rowing

– 400m Run OR 300m Ski Erg

Extra Credit

D: Metcon (No Measure)

3 Rounds of:

15 DB Rollback Tricep Extensions

30 Banded Pull-aparts, underhand grip

Rest as needed.

Obscurity


CrossFit Carolina Beach – Competitors Training

– Strength: Today we’ll perform strict gymnastics work. All sets should be challenging for all prescribed rep-ranges so use the available options or feel free to go outside of these options based on your ability.

– Metcon: Today we are looking for a consistent, 80% effort for the entire 17 minutes. After this is complete you’ll proceed into the ”extra credit” work resting as little as possible.

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Strength/Skill

A1: Strict Handstand Push-Ups (5×6-8. Rest 45 Seconds)

Add a vest if able to go UB. Go deficit if still able to go UB.

If not UB for 6-8, do stirct, then kip with 3 sec. eccentric for remaining reps each set.

A2: Legless Rope Climbs (5×1-2. Rest 45 seconds.)

Wear a vest if able.

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 17
300 Meter Row

20 KB Snatches (53, 35) (10 each side)

10 T2B

5/3 Bar Muscle-ups

Accessory Work

C: Metcon (No Measure)

4 Rounds of:

15 DB Rollback Tricep Extensions

30 Banded Pull-aparts, underhand grip

Rest as needed.

Maximus Effort-us


CrossFit Carolina Beach – CrossFit

– Strength: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM.
– Metcon: Today’s Metcon will likely challenge you more than you think. DB Hang Squat Cleans are a movement we don’t see too often so be smart with scaling. Both AMRAPs are meant to be done at near maximal effort.

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Warm-up

A: Warm-up (No Measure)

2 Sets with a barbell + band:

10 RDLs

10 X-Band Walks Each

15 Thoracic Rotations

Then,

3 Rounds of:

3 DB Hang Squat Clean

3 Burpees

6 Alt. Box Step-ups

12 Glute Bridges (squeeze glutes for a 1 ct. at top)

Rest + add light weight

Strength/Skill

B: Deadlift (5RM. Rest 2:00-3:00)

– Touch n Go Conventional

– Rx+:(Use a heavy band over the bar).

– Beginner: 5 x 5, adding if form permits.

Metcon Prep

C: Metcon (No Measure)

2-3 Sets of:

3 DB Hang Squat Cleans

3 Burpee Box Jumps w. stepdown

Rest 60s between sets.

Metcon

D: Metcon (AMRAP – Rounds and Reps)

6 minute amrap.

5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

Rest 3 minutes, then repeat.
L3: (45s, 30s)

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

L1: (25s, 15s) (Burpees no box)

*Score = Total Reps/Rounds

D2: Metcon (AMRAP – Rounds and Reps)

6 minute amrap.

5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

L3: (45s, 30s)

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

L1: (25s, 15s) (Burpees no box)

*Score = Total Reps/Rounds

Extra Credit

E: Banded Pull-Through (Accumulate Max Reps in 5:00)

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

*Between sets perform a 15s RKC Plank