WOD

CrossFit Carolina Beach – Competitors Training

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Metcon (AMRAP – Rounds and Reps)

In teams of 2:

AMRAP 10:

200 Meter Run

10 Hang Power Cleans (135, 95)

10 Wall Balls (20, 14)

Rest 2:00

AMRAP 10:

200 Meter Run

10 Barbell Rows (135, 95)

10 Wall Balls (20, 14)

Rest 2:00

AMRAP 10:

20 Meter Run

10 Power Cleans (135, 95)

10 Bar Facing Burpees

Then right into,

AMRAP 10 “Recovery”

Bike or Row at an easy pace

*One athlete completes a full round at a time for all workouts with the exception of the recovery work.

CrossFit Carolina Beach – Competitors Training

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Barbell Work

A: Push Jerk (Find a heavy Touch n’ Go Double)

Over 6-7 sets. Rest 2 minutes

Accessory Work

B: DB Floor Press (4 x 12. Rest 60 sec)

https://www.youtube.com/watch?v=cnIMh8-TEWM

C: Inverted Barbell Rows (supinated Grip: 4 x 12-15. Rest 30s. )

https://www.youtube.com/watch?v=1G28qN9FCKE
Wear a vest

D: Push-ups (100 AFAP)

E: Toes-To-Bar (100 AFAP)

Second Session of the day

A: Metcon (No Measure)

30 Min Cardiac Output
130-150 BpM

Run, row, ski, ride, or combo

B: Tricep Extension (Banded. Not machine. reverse grip. 100 AFAP)

On the lat machine

CrossFit Carolina Beach – CrossFit

– Strength: Week 1 of Speed Work with the Box Squat. Use a wide-stance and a weight that you can move fast and efficiently with for all sets. We’ll then culminate our strength work with some explosive strength work with the KB squat jumps. These are done for maximal height on each jump.
– Metcon: Today’s metcon involves hip-extensions (Deadlifts) and hip-flexion (T2B) with 60s rest between sets. This is to allow you to sustain a high level of output. Use a load for the deadlift that is challenging but allows you to maintain perfect technique.

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Warm-up

A: Warm-up (No Measure)

Complete 5 minutes x 50 ft of:

– High Knees

– Butt Kickers

– Walking Lunge with a twist

– Jumping Jack Shuttle

– Back Pedal

– 90 Degree Hip Rotation,

Then 3 sets of “get-up” sprints increasing in intensity on each subsequent set.

– have people lay on the ground – supine. On your clap they will get to their feet and “sprint” 50 ft starting off at 50% intensity and building to 80%.

Then,

Grab Barbells, Set-up in rack and start drilling the Box Squat with empty bars adding light weight each set.

Strength/Skill

B: Wide Stance Box Squats (3/5 x 5 @60% of Mon 3RM/50% of 1RM Bk Sq, 90sRest )

– If you’re able to use chains or bands, use them and perform all sets with 50% of 1RM Back Squat.

– For what Dynamic Effort Training should look like check this video out here.

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 Prep

D: Warm-up (No Measure)

Warm-up Deadlift/T2B for Metcon – 3 total sets done as a superset of each.

Metcon

E: Metcon (Time)

3 Rounds for total time:

20 Deadlifts (225, 155)

20 T2B

Rest 2:00

L3: (185, 125)

L2: (155, 105) (Knee Lifts)

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

*16:00 Time Cap

Extra Credit

F: Single Leg Banded Hamstring Curls (AMRAP – Reps)

– https://www.youtube.com/watch?v=3LgsmRBeEaU

CrossFit Carolina Beach – Competitors Training

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A: Box Squats (3/5 x 5 @65% of Monday’s 3RM or 50% of 1RM Back Sq)

Squat to a Box
If you’re able to use chains or bands, use them and perform all sets with 50% of 1RM Back Squat.

B: Sumo Deadlift (8 x 2 @55% + band tension, every 45s.)

Ultra wide stance

C: Kneeling jump + box jump (8 x 2 every minute)

https://www.youtube.com/watch?v=YdKpRwTguX8

D: Front Rack Split Squats (4 x 6 building.)

https://www.youtube.com/watch?v=MJb5cxxCSNY
Bands pulling forward. Rest minimally minute between sets

E: Dimel Deadlifts (3 x 30 @30% of Deadlift. Rest 60s.)

https://www.youtube.com/watch?v=LLgd1DgmD3k

Second Session of the day

A: Metcon (No Measure)

10 Rounds. Rest 2 minutes between:

100M all out sled push sprint

CrossFit Carolina Beach – CrossFit

– Metcon: Unlike a good majority of partner workouts this one has no rest build into it since both partners are working at the same time. We are looking for sustainable effort throughout the 21 minutes you and your partner will be working. We have a good mix of cyclical, bodyweight and barbell work and since the barbell is light this is a good time to work on your barbell cycling mechanics.

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Warm-up

A: Warm-up (No Measure)

2 Rounds of:

–Partner 1

20 X-Band Walks (10L/10R)

20 Banded Pull-aparts

10 Reverse Lunges

–Partner 2

**Coach Lead**

5 High Hang power snatch

5 Low hang power snatch

5 Power snatch from mid shin

**Partners switch places**

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 w. a partner:

400 Meter Run

*Max Reps of:

20 Walking Lunges (BW)

20 Power Snatch (75, 55)

*One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet

*Score = total rounds

Suggested snatch modifications: HEAVY Russian KB Swings (70/53) or

Moderate Deadlifts (185/125)

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (Light Alternating Dumbbell Snatches)

Extra Credit

C: Warm-up (No Measure)

10 Minutes of “Recovery”

Bike, Row, Jog, or light sledpull

Followed by

5 Minutes of Parasympathetic Breathing

CrossFit Carolina Beach – Varsity

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Main Lift

A: Shoulder Press (5 x 2-4 building)

B: Bent Over Row (5 x 2-4 building)

Accessory Work

C1: DB Bench Press (3 x 10 building)

C2: Renegade Row (3 x 10 total (5 per arm))

D: Dumbbell High Pull-Single Arm (5 x 8 per arm)

D: Bent Over Delt Raises (3 x 10)

https://www.youtube.com/watch?v=U1bgrgtbR9A

CrossFit Carolina Beach – Competitors Training

– Strength: Similar to last week although instead of using a medium grip across all sets, you are going to be switching your grip every third set. 3 close grip, 3 medium grip and then 3 at 1 inch wider than medium grip – this allows to work multiple positions. weight up by 5% from last week and will be doing 9 sets of 3 rep AFAP. We’ll culminate this strength work additional work for your lockout.

– Metcon: This workout is going to be largely dependant on how you pace the burpee box jumps and break your ring dips. With a workout like this people have a tendency to redline after the first round and are dead by the end. Instead, you should start off with about an 80% effort and pick up steam as the workout comes to an end. Start smart and finish strong. Keep in mind there are 45 strict pull-ups/strict ring dips in this workout – modify the volume as needed.

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Strength/Skill

A: Speed Bench Press (9 x 3 @55% of 1RM Bench Press, every 60s.)

Watch this video for detail from the world’s strongest gym, Westside Barbell

https://www.youtube.com/watch?v=qtWQ8xBeMQY
3 Sets Close Grip

3 Sets Medium Grip

3 Sets 1″ Wider than medium grip

B: Dead Stop Bench Press From Pins or Straps (Heavy 5. Rest 90s.)

https://www.youtube.com/watch?v=jk4Lu4VOmXA

Place to have bar 3-4″ above chest.
– use chains if possible

– use a football bar if possible

– if unable to use pins perform regular CG Bench. Pins should be sit so bar is 4″ over your chest.

Conditioning

C: Metcon (Time)

3 RFT:

15 Strict Pull-ups

15 Strict Ring Dips

15 Burpee Box Jumps w. step down (24, 20)

15/12 Calorie Row

Accessory Work

D: Metcon (AMRAP – Reps)

Max Rounds in 7:00 of:

40 Banded Pull-aparts

30 Banded Pulldowns

20 Banded Triceps Pushdowns

10 OH Banded Triceps Extensions

*Done with minimal rest.

CrossFit Carolina Beach – Competitors Training

– Metcon: Today is a bit different than past recovery days mainly to give you guys a break from the same old cardiac output work. Even still, wear your HR monitor and keep your HR at bay – under 160 the entire workout.

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Conditioning

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 w. a partner:

400 Meter Run

*Max Reps of:

20 Walking Lunges (BW)

20 Power Snatch (75, 55)

*One athlete runs 400 meters while their partner performs rounds of Lunge/Power Snatch Couplet. Partner 2 picks up rounds and reps where partner one ends.

*Score = total rounds

B: Metcon (No Measure)

15-20 Minutes of “Recovery”

Bike, Row, Jog, or light sledpull

Followed by

5 Minutes of Parasympathetic Breathing

CrossFit Carolina Beach – CrossFit

– Strength: Similar to last week we will be doing speed bench press. Although instead of using a medium grip across all sets, you’re going to be switching your grip every third set. 3 close grip, 3 medium grip and then 3 at 1 inch wider than medium grip. You will up the weight by 5% from last week. Like always with your dynamic work, it is best to back off the weight a bit if you find yourself grinding through reps.
– Metcon: This workout is going to be largely dependant on your ability to pace the burpee box jumps. You should start off with about an 80% effort and pick up steam as the workout comes to an end. Make sure to keep your pull up variations within manageable sets.

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Warm-up

A: Warm-up (No Measure)

3 Rounds of

250m Row *increasing intensity each round

5+5 Wide/close width push up (or Box Push-ups)

5 Burpee box jump w. step down

15 Banded Pull-aparts (underhand grip)

10 Single Arm Banded Triceps Pushdowns (each)

Strength/Skill

B: Speed Bench Press (9 x 3 @55% of 1RM Bench Press, every 60s.)

Watch this video for detail from the world’s strongest gym, Westside Barbell

https://www.youtube.com/watch?v=qtWQ8xBeMQY
3 Sets Close Grip

3 Sets Medium Grip

3 Sets 1″ Wider than medium grip

Metcon Prep

C: Warm-up (No Measure)

Warm-up Strict Pull-ups

Metcon

D: Metcon (Time)

3 RFT:

15 Strict Pull-ups

15 Burpee Box Jumps w. step down (24, 20)

15/12 Calorie Row

L3: (10 Pull-ups)

L2: (Band Assisted Pull-ups) (20, 15)

L1: (Ring Rows) (Burpees – no box) (10 Cal Row)

15:00 Time Cap

Extra Credit

E: Warm-up (No Measure)

Max Rounds in 7:00 of:

40 Banded Pull-aparts

30 Banded Pulldowns

20 Banded Triceps Pushdowns

10 Banded OH Triceps Extensions

*Done with minimal rest.

CrossFit Carolina Beach – Competitors Training

– Strength: Progressively build to a 3RM Wide Stance Box Squat over the course of 6-7 sets. This should include at least 3-4 ”heavy” sets. Make sure you have spotters in place on BOTH sides of the bar. We do NOT want anyone failing on these, The purpose using a box squat for max effort work is to tax the musculature of the hips, hamstrings, and glutes, as well as challenging peoples ability to reverse the action without the use of the stretch-shortening cycle. This was last tested on 3/4.

– Metcon: Long barbell complex today – 8 reps of seven different movements all of which should be done unbroken; resting 2-3 minutes between rounds. Rest in the front or back rack but try to limit your time resting in the middle of a round. Even though the weight is low, this is going to be a grind and is going to test your mental toughness.

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Strength/Skill

A: Wide Stance Box Squats (3RM. Rest 2:00)

B: Good Mornings (4 x 6-8. Rest 90s.)

– challenging weight for all sets

– bands pulling forward

– use a SSB if possible

Conditioning

C: Metcon (No Measure)

Barbell Complex of:

4 Rounds:

8 Deadlifts (95, 65)

8 Power Cleans

8 Front Rack Reverse Lunges each leg

8 Push Press

8 Back Squats

8 Goodmornings

8 Bent-over Rows

Rest 2:00-3:00

Accessory Work

D: Standing Banded Ab Pulldowns (100 Reps. Rest as needed.)

https://www.youtube.com/watch?v=Z49E5yXc8lw&t=12s