WOD

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Back Squat Submaximal Work (1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%…)

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%.
– use chains if possible ~25% of your 1RM in chain weight

B: Power Clean Clusters (5 x 1.1.1 (10s) @80% of 1RM. Rest 90s.)

5 x 1.1.1 (10s) @80% of 1RM. Rest 90s.

– If possible use band resistance and perform these at 50% of 1RM.

C: Band Assisted Squat Jumps (6 x 5, every 60s.)

https://www.youtube.com/watch?v=BiPVAX0MMgo
– parallel Squat

Conditioning

D1: Sled Drag Power Walk (8 Rounds: 60 yards. Rest 60s.)

https://www.t-nation.com/videos/tip-the-sled-power-walk
– heavy

D2: Single Arm Farmer’s Carry (6 Rounds: 30 yards each. Rest 60s)

– heavy

D3: Banded Pull-Through (4 Rounds: X25 ultra wide stance. Rest 60s)

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

Accessory Work

E: Warm-up (No Measure)

5 Minutes of Static Stretching – focus on your breathing during this – big breaths in and out.

CrossFit Carolina Beach – Competitors Training

– Metcon: Today we have a beautiful mixed modality GPP/cardiac output session. Each minute you will work for: 40 seconds and then you will have: 20 seconds to transition to the next movement. Today is a change of pace from our normal recovery sessions – you’ll see more emphasis on GPP this month while still getting in our cardiac output work on other days in a second session.

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Conditioning

A: Metcon (AMRAP – Rounds and Reps)

EMOM 30:

Minute 1: 40s of Front Rack KB Carry (53, 35)

Minute 2: 40s Calorie Row, Bike, or Ski Erg

Minute 3: 40s DB Snatch (50, 35)

Minute 4: 40s Stone or Heavy Sandbag Carry

Minute 5: 40s Single Unders

Accessory Work

B: Metcon (Weight)

Tabata – 8 x 20s work/10s rest alternating between 1a/1b.

1a) Alternating DB Curls

1b) RKC Plank

CrossFit Carolina Beach – CrossFit

– Metcon: Today we have a beautiful mixed modality GPP/cardiac output session. There are five total movement stations. Each minute you will work for 40 seconds at one station and then will have 20 seconds to transition to the next for a total of five rounds. Today’s metcon is a great day for you to work on dynamic energy control (pacing) which we will go over after the warm-up. You will essentially start slow and over the first few rounds, increase your output until you’re at about 75%.

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Warm-up

A: Warm-up (No Measure)

Run 400 Meters

Then,

7 Minutes of:

20 Dubs/40 singles

10 Alternating Dumbbell snatch

200-meter row

10 Step up each side or Box jump step down

*Add weight to snatch each round

**Go over stone/sandbag lifting technique

Metcon

B: Metcon (AMRAP – Reps)

EMOM 25:

Minute 1: 40s Box Jumps w. step down (24, 20)

Minute 2: 40s Calorie Row, Bike, or Ski Erg

Minute 3: 40s DB Snatch (50, 35)

Minute 4: 40s Stone or Heavy Sandbag Carry (or Asymmetrical Carry)

Minute 5: 40s Single Unders

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

L1: (20, 15 – Step-ups) (30, 20)

Extra Credit

C: Metcon (Weight)

Tabata – 8 x 20s work/10s rest alternating between 1a/1b.

1a) Alternating DB Curls

1b) RKC Plank

CrossFit Carolina Beach – Competitors Training

– Strength: Submax Effort work with the Split Jerk – you’ll only see this work this week. All sets should be executed perfectly. All of the assistance work should be challenging, but executed with perfect form.
– Metcon: If possible perform an additional session today 4-5 hours after your first session. The intent of this piece is 80% effort for the duration – keep track of your splits and find a pace that you can sustain and does not drop off. Loading is intended to be light for this one. The 2 minutes of rest after each round is NOT full recovery so don’t treat this as a high-threshold workout that you can sustain for the entire 30 minutes.

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Strength/Skill

A: Push Jerk (Build to 90% 1 x 1)

5 x 2 @75%, every 60s.

3 x 2 @80%, every 60s.

2 x 1 @85%, every 60s.

1 x 1 @90%

B1: DB Bench Press (1/4 x 8-10. No rest.)

B2: Ring Pull Ups (1/4 x 6-10. Rest 60s.)

C: Barbell Shrugs (40-30-20-10, AHAP.)

– 135 guys/75 # ladies

– use straps

D: Handstand Walk (Max Distance in 8:00)

– everytime you stop complete 10-15s L-Sit Hold

E: Hammer Curls (3 x 8-10. Rest 60s.)

– 2020 tempo

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

Session #2 – 4-5 hours later

AMRAP 30:

21 Calorie Row

15 Hang Power Snatch (115, 75)

9 Bar Facing Burpees

Rest 2:00

Accessory Work

G: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Varsity

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A: DB Bench Press (5 x 6-8)

B: Renegade Row (5 x 10)

C: Single Arm Dumbell Press (5 x 6-8)

Reverse Sled Drag

Wear a belt and drag it backwards

CrossFit Carolina Beach – CrossFit

– Strength: Strength only day today. After the warm up you will spend 15 minutes performing sets of 2-3 reps on either a split or push jerk. Adding weight as long as form permits. Advanced athletes will build to 75% and then do 6 sets of 2. After that you will build to a heavy set of 5 close grip bench press resting :90 seconds between sets.

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Warm-up

A: Warm-up (No Measure)

*With a light band and a barbell

15 Banded Facepull-aparts

15 Banded OH triceps pushdowns

15s of plank to Down Dog

10 Push press with 2 ct pause in dip

*Solid rack position; tight midline; balance in the dip and drive

15 Banded Facepull-aparts

15 Banded Overhead Triceps Extensions

5 Push jerk with 2 ct pause in the catch

*Balanced dip and drive; full extension, the timing of arms and feet

5 Split jerk with 2 ct pause in the catch

*Timing and footwork

**Coaches if possible, run the barbell movements on your call. This will allow you to call off some points of performance as you go, as well as triage some faults. You don’t need to rush through your warm-up. There is plenty of time to get into a little detail with Jerk technique.

Strength/Skill

B: Push Jerk (Build to 75% and then perform 6 x 2 across all set)

Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s.

C: Close Grip Bench Press (Work up to a heavy set of 5. Rest 90s.)

https://www.youtube.com/watch?v=7aW0JEl3s44
– use chains if possible.

Extra Credit

D: Metcon (Weight)

Finisher – AFAP:

40-30-20-10

Banded Hammer Curls

Banded Triceps Pushdowns

CrossFit Carolina Beach – CrossFit

– Strength: Today we are building to a 1RM Back Squat. Be smart and have a plan in place on how you’re going to beat your previous 1RM by 5#s. Take your goal weight and lay out a plan to build to that weight. 5@50%, 4@60%, 3@70%, 2@80% and 3-4 singles about 90% is a good guideline to follow. Plug in your numbers and get your mind ready to crush your old PR! Last tested 4/22.
– Metcon: First off, hook grip is going to be huge with todays complex. If you dont hook grip this will get bad, fast! This peice is targeting both the posterior and anterior chains but this is going to smoke your grip as well. Do not underestimate the weights today. It is better to overscale this one due to the typically butchered reverse lunges and bent over rows.

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Warm-up

A: Warm-up (No Measure)

6 Minutes of:

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Then grab barbells and complete,

4 Minutes of:

8 RDLs

6 Front Rack Reverse Lunges each

4 Back Squat with 1 count pause at bottom of each rep.

5 Seated Dynamic Vertical Jumps

+ Repeat

Strength/Skill

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

– Rx: Build to a 1RM then 3 x 3

– L3: Build to a “heavy 1” then 3×3

– L2: Sets of 3-5 adding weight form permits

– L1: Goblet Box Squat: 5 x 6. Rest 90s.

2) Warm-up “Devils Complex” building in weight

Metcon

C: Devils Complex (AMRAP – Rounds and Reps)

AMRAP 12 Complex of:

6 Romanian Deadlifts (135, 95)

6 Hang Power Cleans (135, 95)

12 Front Rack Reverse Lunges (135, 95) (total)

12 Barbell Rows (135, 95)

*Rest as needed between rounds

*ALL done without dropping the bar or re-gripping.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit

D: Sled Pull Through (800 meters with a lightweight)

https://www.youtube.com/watch?v=TyVeJ16j-Kw

CrossFit Carolina Beach – CrossFit

No beach workout due to weather!

Metcon: Have fun today and worry less about your strategy and more about simply moving and getting a good sweat. Nothing today should stop you in your tracks though, and you should be able to move consistently splitting work with your partner as you see fit.

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Warm-up

A: Warm-up (No Measure)

300 Meter Jog,

Then,

2 Rounds of:

5 Sumo Deadlifts

5 Sumo Deadlift high pull

5 hang muscle snatch

5 Tempo OHS (3131)

10 Scapular pull-ups – wide grip

*Bar down; switch partners.

*Add weight for a second round

*Give athletes a few minutes to warm up and strategize. If you have the time it wouldn’t hurt to run a quick one round rehearsal with 5 reps of each movement for each partner.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 w. a partner:

600 Meter Run

50 Wall Balls (20, 14)

40 T2B

30 SDHP (75, 55)

20 Overhead Squats (75, 55)

10 Box Jump Overs (24, 20)

*One person works at a time. Split as desired

L2: (14, 10) (65, 45) (20, 15)

L1: (10, 8) (55, 35) (20, 15 – step-ups)

Extra Credit

C: Warm-up (No Measure)

10 Minutes of Zone 1 Cyclical Work – run, row, bike, ski erg at an easy pace.

CrossFit Carolina Beach – Competitors Training

No beach workout due to weather!

Metcon: Have fun today and worry less about your strategy and more about simply moving and getting a good sweat. Nothing today should stop you in your tracks though, and you should be able to move consistently splitting work with your partner as you see fit.

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Warm-up

A: Warm-up (No Measure)

300 Meter Jog,

Then,

2 Rounds of:

5 Sumo Deadlifts

5 Sumo Deadlift high pull

5 hang muscle snatch

5 Tempo OHS (3131)

10 Scapular pull-ups – wide grip

*Bar down; switch partners.

*Add weight for a second round

*Give athletes a few minutes to warm up and strategize. If you have the time it wouldn’t hurt to run a quick one round rehearsal with 5 reps of each movement for each partner.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 w. a partner:

60 Calorie Bike

50 Wall Balls (30, 20)

40 T2B

30 SDHP (95, 65)

20 Overhead Squats

10 Burpee Box Jump Overs (24, 20)

*One person works at a time. Split as desired

Extra Credit

C: Warm-up (No Measure)

10 Minutes of Zone 1 Cyclical Work – run, row, bike, ski erg at an easy pace.

CrossFit Carolina Beach – CrossFit

– Strength: We are finding a 3RM close grip chin up. Rest 2 minutes between attempts. If unable to complete with weight, complete 6 sets of 3 reps with 90 sec rest between sets. Scale will be 5 sets of 5 partner assisted close grip chin ups.
-Metcon: You will complete these reps as fast as possible while maintaining proper form. You should be able to do large sets of each movement without hitting failure. Banded pull aparts will be done with a pronated grip and the floor press will be a neutral grip.

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Warm-up

A: Warm-up (No Measure)

Grab a set of DBs and a band and complete:

10 Bent-over Double DB Rows

30 Banded Pull-aparts

10 DB Hammer Curls

30 Banded Triceps Pushdowns

10 DB Hang Power Cleans

30 Banded Pulldowns10 Push-ups on DBs

30 Banded Overhead Triceps Extensions

10 DB Hang Power Cleans

*Rest 10-15s between movements. This should give the coach time to coach each of the DB movements. Keep in mind these movements are in the Metcon today.

Then,

Review Pull-ups and available scaling options for the remainder of the warm-up.

Strength/Skill

B: Weighted Close Grip Chin-up (3RM. Rest 2:00)

Weighted Close Grip Chin-up
– L3: Bodyweight 6 x 3. Rest 90s.

– L2/L1: Partner Assisted Pull-ups 5 x 5. Rest 90s

Metcon

C: Metcon (Time)

AFAP

21-15-9

DB Hang Power Cleans (50, 35)

Push-ups on Dumbbells

Then,

21-15-9

DB Bench Press (50, 35) (Neutral Grip)

*50 Banded Pull-aparts after each set (pronated grip)

L3: (45, 30)

L2: (35, 25) (Box Push-ups)

L1: (25, 20) (Box Push-ups)

22:00 Time Cap on this work

Extra Credit

D: World’s Greatest Stretch30s each pose (No Measure)

https://www.youtube.com/watch?v=C3i3DZYn5YE