WOD

CrossFit Carolina Beach – CrossFit

– Strength: Today will be close grip bench press working up to a heavy single. Start with larger sets and work to singles as you increase in weight. Rest 2 minutes between heavy singles and make sure you have a spot as you increase in weight. Beginners will work to a moderately heavy set of 3 as form permits.
– Metcon: Aim for 75% effort throughout this workout. Choose a lighter weight for the push press. The run will be a good opportunity to rest your grip as well as your pull-up technique. Focus on efficient breathing during the run.

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Warm-up

A: Warm-up (No Measure)

5 Minutes of:

10 Scorpions (5 each side)

5 Push up to Down Dog with 2 count pause in Down Dog

10 Table Rocks

*set up benches and grab a light band

Then,

5 Minutes of:

100 meter run

15 Banded Facepull-aparts

15 Banded Triceps Pushdowns

Strength/Skill

B: Close Grip Bench Press (5-4-3-2-1+. Rest 2:00)

https://www.youtube.com/watch?v=7aW0JEl3s44
– Build to a 1RM – 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1.

– Beginners: Build to a moderate set of 3 only adding weight if form permits.

C: Warm-up (No Measure)

C2B Pull-up Prep: Review all scaling options and technique.

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 C2B Pull-ups

20 Push Press (95, 65)

200 Meter Run

L3: (Regular Pull-ups) (75, 55)

L2: (Band Assisted) (65, 45)

L1: (8 Ring Rows) (55, 35)

Extra Credit

E: Shoulder Circuit #2 (3 x 10-15 ea. Rest 60s)

https://www.youtube.com/watch?v=Us2o-vM5y8I

CrossFit Carolina Beach – Competitors Training

– Strength: Today will be close grip bench press working up to a heavy single. Start with larger sets and work to singles as you increase in weight. Rest 2 minutes between heavy singles and make sure you have a spot as you increase in weight. Beginners will work to a moderately heavy set of 3 as form permits.
– Metcon: Aim for 75% effort throughout this workout. Choose a lighter weight for the push press. The run will be a good opportunity to rest your grip as well as your pull-up technique. Focus on efficient breathing during the run.

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Warm-up

A: Warm-up (No Measure)

5 Minutes of:

10 Scorpions (5 each side)

5 Push up to Down Dog with 2 count pause in Down Dog

10 Table Rocks

*set up benches and grab a light band

Then,

5 Minutes of:

100 meter run

15 Banded Facepull-aparts

15 Banded Triceps Pushdowns

Strength/Skill

B: Close Grip Bench Press (5-4-3-2-1+. Rest 2:00)

https://www.youtube.com/watch?v=7aW0JEl3s44
– Build to a 1RM – 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1.

– Beginners: Build to a moderate set of 3 only adding weight if form permits.

C: Warm-up (No Measure)

C2B Pull-up Prep: Review all scaling options and technique.

Metcon

D: Metcon (AMRAP – Rounds and Reps)

With a running clock:

0:00-12:00

2 Legless Rope Climbs

20 Barbell Rows (95, 65)

200 Meter Run

14:00-26:00

9 C2B Pull-ups

15 HSPU (any style)

21 Calorie Bike or Ski Erg

Extra Credit

E: Shoulder Circuit #2 (3 x 10-15 ea. Rest 60s)

https://www.youtube.com/watch?v=Us2o-vM5y8I

CrossFit Carolina Beach – Competitors Training

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Conditioning

A: Metcon (Time)

For time with a partner:

“Buy in”

1 Mile Medball Run (30, 20)

“Heavy Karen + Heavy Isabel”

150 Wall Balls (30, 20)

30 Snatches (155, 105)

20 Ring Muscle-ups

“Cash-out”

1 Mile Run (no medball)

*One person works. Split as desired.

Accessory Work

B: Hammer Curls (4 x 10 each. rest 60 sec)

CrossFit Carolina Beach – CrossFit

– Strength: Take 3 sets building to either 65% of Monday’s 3RM wide stance box squat or 55% of your 1RM back squat from 4/22. Then you will perform 5 wide stance box squats every :90s for 5 sets. Were looking for you to be fast and explosive off of the box on each rep; no grinding out reps. After, you will perform 4 sets of 5 KB squat jumps for max height on each rep; resting 60s between sets.
– Metcon: On paper this workout looks as if it will not be that bad, don’t let the paper fool you. This will get tough pretty quickly. Your success in this workout is largely dependent on your pacing with the burpees. If you are an aerobic monster, then you can push the pace on these a bit as long as you can complete your sets of lunges unbroken. For the majority, you will need to be smart with the burpees so that once you pick the barbell up you can complete each set of lunges in one shot.

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Warm-up

A: Warm-up (No Measure)

Dynamic Warm-up x 5 Minutes

*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 5 @65% of Monday’s 3RM)

** Or 55% of 1RM Back Squat, every 90s.

C: KB Squat Jumps (1/4 x 5. Rest 60s.)

https://www.youtube.com/watch?v=0zHyS5BrfNU&feature=youtu.be
– max height on each rep

Metcon

D: Metcon (Time)

For time:

10-8-6-4-6-8-10

Front Rack Reverse Lunges (115, 75) (total reps)

Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (Reps of 10-8-6-4-2) (65, 35) (Regular Burpees)

15:00 Time Cap

Extra Credit

E: 1-Arm DB Rows (4 x 10 ea. Rest 60s.)

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

CrossFit Carolina Beach – Varsity

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Main Lift

A: Deadlift (5 x 3 with a 3 second hold below the knees)

Accessory Work

B: DB Walking Lunges (4 x 12 steps)

Carry 2 dumbbells.

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 8

200M Run

10 KB Sumo Deadlift

10 Air Squats

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout is a great GPP workout that challenging you physically and mentally. Your goal is to maintain 100 meters intervals as long as possible. Plan on being quite sore after this workout in traps and forearms.

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Warm-up

A: Warm-up (No Measure)

“Powerwalk Races” Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.

Then remainder of the warm-up,

Dynamic Warm-up + Review Farmer Carry

Metcon

B: Metcon (Time)

For time with a partner:

1 Mile Farmer Carry (70, 53)

30:00 Time Cap

*Whatever weight people choose it should be challenging to go 100 meters with.

Extra Credit

C: Metcon (No Measure)

Tabata – Hollow Rocks

CrossFit Carolina Beach – CrossFit

– Strength: For your pull up cluster today you will do 5 reps with a wide overhand grip, 4 reps with an underhand grip just outside shoulder width and 3 reps with an underhand grip at shoulder width. Resting 10 seconds between each grip width. Then you will go directly into your rolling triceps extensions. Rest one minute after both movements are completed for a total of three working sets. You should be able to complete your pull-ups without reaching failure so use a partner if needed. Use one weight across all sets of triceps extensions.
– Metcon: Todays metcon with a partner with one person working at a time. Try to keep the work split evenly. We’re looking for 80% effort today so you should have another gear in reserve. If you have trouble pacing your workout then today is a great day to start a little slower than you think and adjusting your output up to 80% as the workout progresses.

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Warm-up

A: Warm-up (No Measure)

*Grab a light band

2 min Row (slow)

20 Banded Pull-aparts

10 Wide Push ups

:20-:30 second RKC Plank

90 second Row (Mod)

20 Banded Facepull-aparts

10 regular width push ups

:20-:30 second RKC Plank

1 min row (fast)

20 Single Arm Banded Lat Pulldown (10 each)

*2 ct pause during contraction

10 close width push ups

:20-:30 second RKC Plank

Strength/Skill

B1: Metcon (No Measure)

Pull-up Clusters: 1/3 x 5-4-3 (10s). No rest.

– Wide Grip + Wide Grip Chin-up + Close Grip Chin-up

– Add weight if needed

– Bodyweight

– Partner Assisted

B2: Rolling Triceps Extensions (1/3 x 15. Rest 90s.)

https://www.youtube.com/watch?v=LA6Flw2b70k
– One DB weight across all sets.

Metcon

C: Metcon (Time)

For time with a partner:

50-40-30-20-10

Calories Row

Push-ups

Abmat Sit-ups

KBS (53, 35)

Rx+:(HSPU in place of Push-ups reps of 40-30-20-10-8)

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

L1: (Box Push-ups) (35, 25 Russian Swings)

20:00 Time Cap

Extra Credit

D: Warm-up (No Measure)

Banded Facepull-aparts + Banded Pulldowns: 3 x 25 + 25. Rest 60s.

CrossFit Carolina Beach – CrossFit

– Strength: Work up to a 1RM power clean. Start with sets of 3 and gradually move to singles as weight increases. Rest 2 minutes between heavy singles as you approach your 1RM. Beginners will complete 8-10 sets of 2-3 repetitions focusing on technique. Add weight if form permits.
– Metcon: This metcon should be quick and performed around 90-95% effort. You should be able to complete fast singles, but challenge yourself with your weight choice. A good, tight setup and first pull off of the ground is going to be huge when it comes to being successful with each lift. This piece was last tested on 4/15.

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Warm-up

A: Warm-up (No Measure)

5 Minutes of Dynamic Warm-up that consists of:

High Knees

Butt Kickers

A Skips

B Skips

Carioca

Back Pedal

Then grab barbells and complete:

8 Deadlifts

8 Muscle Cleans

8 Front Squat

8 Push Press

8 Goodmornings

8 Back Squats

Then,

1 Power Clean on Coaches Call x 3 sets.

1 Squat on Coaches Call x 2 sets

1 Squat Clean Thruster on coaches call x 2 sets

Strength/Skill

B: Power Clean (Build to a 1RM. Rest 2:00)

– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.

C: Front Squat (4 x 4 )

At 80% of today’s power clean 1RM

Metcon

D: Chuck Rhoades (AMRAP – Reps)

AMRAP 7:

Squat Clean Thrusters (155, 105)

Rx+:(185, 125)

L3: (135, 95)

L3: (115, 75)

L1 Metcon:

AMRAP 7:

10 Thrusters (95, 65)

10 Burpees

Extra Credit

E: Banded Pull-Through (4 x 25. Rest 60s.)

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

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)

Conditioning

D: Metcon (No Measure)

Sprints

CrossFit Carolina Beach – CrossFit

Today we are doing 6 one rep max tests. It will be a big challenge to get this all done in an hour, so if there is any way to get to the gym early and get a little general warm up on your own I would suggest you do so!

You may perform the lifts in any order you see fit. But you should only take 3 attempts in 8 minutes, after a warm-up, then move on to the next.

https://www.theonetonchallenge.com/

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Warm-up

A: Warm-up (No Measure)

5 minutes general warm-up then Burgenor style snatch warm-up.

Barbell Work

Snatch (1 RM)

Clean (1 RM)

Split Jerk (1 RM)

Back Squat (1 RM)

Deadlift (1 RM)

Bench Press (1 RM)

A: One Ton Challenge Total (Total Weight)

Snatch (1 Rep Max)
Clean (1 Rep Max)
Split Jerk (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Jerk may be power or split