High Effort but Keep it Fresh

CrossFit Carolina Beach – Competitors Training

– Strength: Last week of our three-week dynamic wave. Take 3 sets to build to work weight and then 4 fast and explosive reps every: 90 seconds for a total of 5 working sets. When we use the dynamic effort method we are looking for fast bar speeds to ensure we are getting the right training stimulus. So if you find yourself grinding out reps, reduce the weight and explode through every rep. Speed is king today! After completing all working sets go right into 3 seated vertical jumps every 60 seconds for 8 total sets.
– Metcon: Effort should be high today but we are looking for your last deadlift to look just as fresh as the first. Keep your sets of deadlifts manageable to keep from breaking down in form. After the deadlifts are complete you should be able to move through the rest of the bodyweight movements fairly quickly with short breaks for rest. Be sure to count out the rest in your head so that your not standing around for long periods of time. Be easy on your knees with those walking lunges. You will need them for a long time.

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Warm-up

A: Warm-up (No Measure)

Dynamic Warm-up x 5 Minutes (same warm-up as last Thursday)

*Grab a band for X-walks and a moderate KB

Then,

3 Rounds

20 Single Leg Glute Bridges each side with a 2-second pause at the top

15 Banded X-Band Walks (Left then Right)

10 TEMPO (2 second down + 2 second at bottom + explode up) Goblet Squats

5 Squat Jumps

* Use this time to go over jumping and landing mechanics; screen for folks that may need to focus on jumping mechanics instead of loading with KBS for our strength 2 today

Then,

Begin build to Box Squat (3 quick sets)

Strength/Skill

B: Wide Stance Box Squats (3/5 x 4 @70% of last Monday’s 3RM)

– or 60% of 1RM Back Squat, every 90s.

– If you’re able to use chains or bands, use them and perform all sets with 60% of 1RM Back Squat.

– Coaching DE Lower here.

C: Sumo Deadlift Against bands (6 x 2 @70% + band tension, every 45s.)

D: Band Assisted Squat Jumps (5 x 5 rest 60 sec)

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

Metcon

E: Metcon (Time)

For time:

50 Deadlifts (275, 185)

100 Air Squats

50 Straight Leg Raises

100 Walking Lunges (BW) (Total Reps)

L3: (185, 125)

L2: (155, 105) (Knee Lifts)

L1: (135, 95) (Abmat Sit-ups)

18:00 Time Cap

Extra Credit

F: 1-Arm KB Row w. rotation: (4 x 8 ea. Rest 60s.)

https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be&t=39s

High Effort but Keep it Fresh

CrossFit Carolina Beach – CrossFit

– Strength: Last week of our three-week dynamic wave. Take 3 sets to build to work weight and then 4 fast and explosive reps every: 90 seconds for a total of 5 working sets. When we use the dynamic effort method we are looking for fast bar speeds to ensure we are getting the right training stimulus. So if you find yourself grinding out reps, reduce the weight and explode through every rep. Speed is king today! After completing all working sets go right into 3 seated vertical jumps every 60 seconds for 8 total sets.
– Metcon: Effort should be high today but we are looking for your last deadlift to look just as fresh as the first. Keep your sets of deadlifts manageable to keep from breaking down in form. After the deadlifts are complete you should be able to move through the rest of the bodyweight movements fairly quickly with short breaks for rest. Be sure to count out the rest in your head so that your not standing around for long periods of time. Be easy on your knees with those walking lunges. You will need them for a long time.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Dynamic Warm-up x 5 Minutes (same warm-up as last Thursday)

*Grab a band for X-walks and a moderate KB

Then,

3 Rounds

20 Single Leg Glute Bridges each side with a 2-second pause at the top

15 Banded X-Band Walks (Left then Right)

10 TEMPO (2 second down + 2 second at bottom + explode up) Goblet Squats

5 Squat Jumps

* Use this time to go over jumping and landing mechanics; screen for folks that may need to focus on jumping mechanics instead of loading with KBS for our strength 2 today

Then,

Begin build to Box Squat (3 quick sets)

Strength/Skill

B: Wide Stance Box Squats (3/5 x 4 @70% of last Monday’s 3RM)

– or 60% of 1RM Back Squat, every 90s.

– If you’re able to use chains or bands, use them and perform all sets with 60% of 1RM Back Squat.

– Coaching DE Lower here.

C: Seated Dynamic Box Jumps (8 x 3, every 60s. )

https://www.youtube.com/watch?v=EPEb6nMEaGg
– Warm-up Metcon Movements

Metcon

D: Metcon (Time)

For time:

50 Deadlifts (225, 155)

100 Air Squats

50 Straight Leg Raises

100 Walking Lunges (BW) (Total Reps)

L3: (185, 125)

L2: (155, 105) (Knee Lifts)

L1: (135, 95) (Abmat Sit-ups)

18:00 Time Cap

Extra Credit

E: 1-Arm KB Row w. rotation: (4 x 8 ea. Rest 60s.)

https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be&t=39s

Fri-yay

CrossFit Carolina Beach – Varsity

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A: Sumo Deadlift (5 x 3-5)

B: Goblet Squat (5 x 6-8)

C: Trap Bar Farmers Carry (5 laps building)

Farmers carry with the Trap Bar

D: Metcon (Time)

3 RFT

10 burpees

10 calories air bike

Push Yo Self

CrossFit Carolina Beach – CrossFit

– Metcon: Today we have a good mix of GPP work that is going to train your grip, midline, and posterior chain with a bit of an emphasis on overhead strength and stability. Make sure not to rush through the OH carries and work hard to keep that KB stacked directly over the shoulder. We’re looking for about 60-70% effort across the entire 30 minutes.

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Warm-up

A: Warm-up (No Measure)

8 Minutes of:

50m Sled push *increasing in weight

**Right arm only with KB:

5 Bent-over row

5 Push Press

50 ft OH carry

*Same with left arm

**Coaches watch for a good front rack in the push press and good OH positioning during the OH carry

Metcon

B: Metcon (No Measure)

30 Minutes on the Clock:

Row 2k

Remaining time Max Rounds:

100 Ft. Front Rack Carry (53, 35)

100 Ft. Single OH Carry (53, 35)

100 Ft. Bear Crawls (or HS Walk)

100 Ft. Heavy Sled push

Rest as needed.
*Client choice of scaling

*Score = what you ate for breakfast – don’t lie =)

(Write in comment)

Extra Credit

C: Banded Triceps Pushdowns (100 reps, AFAP.)

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

Uncomfortable Test!

CrossFit Carolina Beach – Competitors Training

– Strength: Today you will be performing the DB floor press with a neutral grip. You will take two sets to find a weight that is challenging for 6 reps. Then you will complete 5 sets of 6 reps resting :60 seconds between sets. Vertical forearms at the bottom and explode off the floor.
– Metcon: Your metcon today is going to test your ability to remain consistant with your output as well as some local upper body endurance. Your pace for a piece like this should be uncomfortable but sustainable at around 80% effort. Try to keep your splits within :15-:20 seconds of each other.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

400m jog,

Then,

With a light KB, perform the following x 10 reps each.

1-Arm Russian KB Swing – R

1-Arm Russian KB Swing – L

KB Push Press – R

KB Push Press – L

Single Arm KB Row – R

Single Arm KB Row – L

Then,

Take 5-6 minutes to review Kettlebell Snatch

Strength/Skill

B: DB Floor Press (Neutral Grip. 2/5 x 6. Rest 60s.)

https://www.youtube.com/watch?v=cnIMh8-TEWM
– take 2 warm-up sets to build in weight, then 5 “work sets” of 6 with the same challenging weight.

C: Strict Muscle Ups (- Adv: 20 Reps – Int: 15 Reps – Beg: 10 Reps)

Metcon

D: Metcon (Time)

Every 4:00 x 5 Sets:

20 KB Snatch (53, 35) (10 ea)

100 Meter Run

20 KBS (53, 35)

100 Meter Run

20 Ring Rows

Score is slowest round

L3: (45, 30)

L2: (35, 25) (10 Ring Rows per round)

L1: (30, 20) (8 Ring Rows per round)

Extra Credit

E: KB Curls (4 x 10. Rest 60s.)

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

s2o

CrossFit Carolina Beach – Varsity

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Main Lift

A: Push Press (5 x 3 building. perfect form not heavy)

Accessory Work

B1: Russian Twist (4 x 20)

B2: Dumbbell High Pull-Single Arm (4 x 5 per arm)

Conditioning

C: Metcon (No Measure)

EMOM 12

-Overhead DB Carry 1 lap each

-DB Front rack walking lunge 1 lap

-DB Renegade Row x 10

Uncomfortable Test!

CrossFit Carolina Beach – CrossFit

– Strength: Today you will be performing the DB floor press with a neutral grip. You will take two sets to find a weight that is challenging for 6 reps. Then you will complete 5 sets of 6 reps resting :60 seconds between sets. Vertical forearms at the bottom and explode off the floor.
– Metcon: Your metcon today is going to test your ability to remain consistant with your output as well as some local upper body endurance. Your pace for a piece like this should be uncomfortable but sustainable at around 80% effort. Try to keep your splits within :15-:20 seconds of each other.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

400m jog,

Then,

With a light KB, perform the following x 10 reps each.

1-Arm Russian KB Swing – R

1-Arm Russian KB Swing – L

KB Push Press – R

KB Push Press – L

Single Arm KB Row – R

Single Arm KB Row – L

Then,

Take 5-6 minutes to review Kettlebell Snatch

Strength/Skill

B: DB Floor Press (Neutral Grip. 2/5 x 6. Rest 60s.)

https://www.youtube.com/watch?v=cnIMh8-TEWM
– take 2 warm-up sets to build in weight, then 5 “work sets” of 6 with the same challenging weight.

Metcon

C: Metcon (Time)

Every 5:00 x 4 Sets:

20 KB Snatch (53, 35) (10 ea)

100 Meter Run

20 KBS (53, 35)

100 Meter Run

20 Ring Rows

Score is slowest round

L3: (45, 30)

L2: (35, 25) (10 Ring Rows per round)

L1: (30, 20) (8 Ring Rows per round)

Extra Credit

D: KB Curls (4 x 10. Rest 60s.)

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

Simple Man

CrossFit Carolina Beach – CrossFit

– Strength: We will use a normal deadlift stance and grip for today’s strength work. All deadlift sets will be performed with a band. Build up to a 1RM with the band.
– Metcon: Select a weight for this workout which is moderately heavy, but will allow you to finish in the 8-minute time cap. You should be able to get through the front squats in large or unbroken sets.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength/Skill

B: Banded Conventional Deadlift (5-4-3-2-1+. Rest 2:00)

https://www.youtube.com/watch?v=_7daCouKP-0
– build to a 1RM.

– Beginner: 6 x 3 (with a band if possible) at a moderate weight.

Metcon Prep

C: Warm-up (No Measure)

Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement (1+1)

Metcon

D: 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)

Extra Credit

E: Single Leg Glute Bridge (3 x 5ea. w. a 5 count pause at the top of each rep)

Glute bridge with one leg pointed up in the air.

Simple Man

CrossFit Carolina Beach – Competitors Training

– Strength: We will use a normal deadlift stance and grip for today’s strength work. All deadlift sets will be performed with a band. Build up to a 1RM with the band.
– Metcon: Select a weight for this workout which is moderately heavy, but will allow you to finish in the 8-minute time cap. You should be able to get through the front squats in large or unbroken sets.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength/Skill

B: Banded Conventional Deadlift (5-4-3-2-1+. Rest 2:00)

https://www.youtube.com/watch?v=_7daCouKP-0
– build to a 1RM.

– Beginner: 6 x 3 (with a band if possible) at a moderate weight.

Metcon Prep

C: Warm-up (No Measure)

Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement (1+1)

Metcon

D: 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)
Rest 2 minutes then go into farmer’s carry

E: Metcon (No Measure)

Farmers Carry 10 x 40M

Moderate weight. Fast Carry. Rest 1 minute between sets

Extra Credit

E1: Banded Leg Curls (4 x 30)

https://www.youtube.com/watch?v=5YuqH77g0OE&feature=youtu.be

E2: Glute March on a Bench (4 x 10. )

https://www.youtube.com/watch?v=nhOA5gOJZpA&feature=youtu.be
no rest. got back and forth fast

Partner WO

CrossFit Carolina Beach – CrossFit

– Metcon: Fun but difficult partner workout today. Work with your partner to come up with a good strategy that will keep you consistent throughout. Work is split as desired but try to keep it pretty even. Advanced athletes will also perform 20 muscle ups before heading out on the last mile run.

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Warm-up

A: Warm-up (No Measure)

-Part A

With a band

30-second pigeon pose each side

20 Banded Pulldowns

10 Slow Band OHS – band overhead as if it was a barbell

-Part B (coach lead)

1 Round with a PVC and 1 Round with barbell

5 Hang muscle snatch

5 Hang power snatch

5 slow OHS

5 Power snatch from mid-shin + ohs

5 Squat snatches

**If you have a very large class you can have partner 1 doing part A and partner 2 doing part B; then switch

Metcon

B: Metcon (Time)

For time with a partner:

“Buy in”

1 Mile Medball Run (20, 14)

“Karen + Isabel”

150 Wall Balls (20, 14)

30 Snatches (135, 95)

“Cash-out”

1 Mile Run (no medball)

*One person works. Split as desired.

Rx+:(30, 20) (155, 105) (Add 20 Ring Muscle-ups)

L3: (115, 75)

L2: (14, 10) (95, 65)

L1: (10, 8) (75, 55)

30:00 Time Cap

Extra Credit

C: Hammer Curls (4 x 10. Rest 60s.)