Dec 6th

CrossFit Carolina Beach – CrossFit

COMMUNITY WORKOUT TOMORROW AT 10AM
bring all your friends!

– Strength: Perform 5 challenging sets of Chin-up + a 5 second negative on each rep.
– Metcon: Task domain version of “Jack” – loading should be light and allow for all rounds to be done UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll lats: x 60 seconds per side.

2) AMRAP 4 of:

Thoracic Rotations x 5 each

Banded Pass Thru x 8

Banded Facepull-aparts x 8

Banded Pull-aparts x 8

3) AMRAP 3 of:

Banded Push-ups x 5

medball chest presses x 3

4) Review Metcon Movements

– Box Jump w. step down

– Push Press

– KBS

Strength/Skill

B: Chin-up + Negative (3/5 x 4 (5s). Rest 2:00)

https://www.youtube.com/watch?v=KXLZnTf9h4o
– 3 warm-up sets + 5 work sets

– 5 Second LOWERING

– Scaling – Partner Assisted Pull-ups + Negative

– Rx+: Perform 6 work sets

Conditioning

C: Metcon (Time)

5 RFT:

10 Push Press (115, 75)

10 KBS (53, 35)

10 Box Jump w. step down (24, 20)

Rx+:(20 reps per movement) (20:00 cap)

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)

12:00 Time Cap

Competitors Second Metcon

D: Metcon (AMRAP – Rounds and Reps)

Rx+ Extra Training

AMRAP 10:

50 Ft. Sledpull Rows

15 banded pushdowns

15 1-Arm DB Rows each arm

Accessory Work

D: Banded Y-T-A-T: (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=-tLXakQ7Su8

1 rep = Y-T-A-T
Then,

3:00 of Global Foam Rolling the Lats – 90s each

Dec 6th

CrossFit Carolina Beach – CrossFit

– Strength: Perform 5 challenging sets of Chin-up + a 5 second negative on each rep.
– Metcon: Task domain version of “Jack” – loading should be light and allow for all rounds to be done UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll lats: x 60 seconds per side.

2) AMRAP 4 of:

Thoracic Rotations x 5 each

Banded Pass Thru x 8

Banded Facepull-aparts x 8

Banded Pull-aparts x 8

3) AMRAP 3 of:

Banded Push-ups x 5

medball chest presses x 3

4) Review Metcon Movements

– Box Jump w. step down

– Push Press

– KBS

Strength/Skill

B: Chin-up + Negative (3/5 x 4 (5s). Rest 2:00)

https://www.youtube.com/watch?v=KXLZnTf9h4o
– 3 warm-up sets + 5 work sets

– 5 Second LOWERING

– Scaling – Partner Assisted Pull-ups + Negative

– Rx+: Perform 6 work sets

Conditioning

C: Metcon (Time)

5 RFT:

10 Push Press (115, 75)

10 KBS (53, 35)

10 Box Jump w. step down (24, 20)

Rx+:(20 reps per movement) (20:00 cap)

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)

12:00 Time Cap

Rx+ Extra Training

AMRAP 10:

50 Ft. Sledpull Rows

15 banded pushdowns

15 1-Arm DB Rows each arm

Accessory Work

D: Banded Y-T-A-T: (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=-tLXakQ7Su8

1 rep = Y-T-A-T
Then,

3:00 of Global Foam Rolling the Lats – 90s each

Friday

CrossFit Carolina Beach – Express Fit

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

3 rounds not for time

10 banded pull aparts

10 air squats

2 inchworms

Main Lift

B: Landmine Romainian Deadlift (4 x 8-10 per side)

https://www.youtube.com/watch?v=rzJse5Ds98k

Accessory Work

C1: Kettlebell Swing (Russian) (5 x 8-10)

C2: Hanging Knee Raises (5 x 8-10)

Hang from a bar anyway that is comfortable. Pull knees to above parallel.

D: Delt Burner 4 (3 x 5)

Front raise, hold 1 sec

Retract to lateral raise position,

Hold 1 sec

Lateral raise, hold 1 sec,

Push to front raise position,

Hold 1 sec

Benchin’

CrossFit Carolina Beach – Varsity

View Public Whiteboard

Main Lift

A: Bench Press (5 x 5 building. )

FULL RANGE OF MOTION WITH CONTROL

Accessory Lifts

B: Manmakers (5 x 2 building as able)

Tests

C: 500m Row (Time)

Max Effort 500m Row

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 8

200M run

20 Russian Twist

20 Box Step Ups

Open Style

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 and final week of Snatch work. The goal today is to hit a heavy single over the course of 12 sets.
– Metcon: On paper this one doesn’t look too bad, but in reality, this will feel like an Open workout so it should be treated as such – loading should be light.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll adductors: x 60 seconds per side. + Adductor Rock back stretchx 60 seconds per side.

2) Bird Dogs: 3 x 5 ea. right into Banded Glute Bridge: 3 x 5

3) 3 Rounds of:

Tempo Goblet Squat x 3

Air Squat Jump Squats x 5

4) Snatch + OHS warm-up + Review

Strength/Skill

B: Snatch (Heavy 1 in 12 sets. Rest 90s.)

– Goal is to hit 90% of 1RM if known

– Any style snatch is acceptable today

– Intermediate moderate set of 1

– Beginner – technique work for 10-12 sets

Metcon Prep

C: Warm-up (No Measure)

3 Rounds of:

3 Power Snatch

3 Overhead Squat

20 Double Unders

Rest 60s.

*progress to metcon weight over the 3 rounds.

Conditioning

D: Open Style (AMRAP – Rounds and Reps)

AMRAP 7:

3 Power Snatch (95, 65)

3 Overhead Squats (95, 65)

30 Double Unders

L3: (75, 55)

L2: (65, 45) (Double Under Attempts)

L1: (5 KB Deadlifts + 5 Goblet Squats – 30 Single Unders)

Competitors Second Metcon

E: Metcon (AMRAP – Rounds and Reps)

Second Open Style

AMRAP 7

21 Power Cleans (95, 65)

15 Front Squats (95, 65)

9 Bar Muscle-ups
After 10 Minutes rest post 1st metcon

Accessory Work

E: Banded Glute Bridge (3 x 10. Rest 60s.)

Glute Bridge with a Band
– squeeze glutes for a 1 count at top of each rep

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Open Style

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 and final week of Snatch work. The goal today is to hit a heavy single over the course of 12 sets.
– Metcon: On paper this one doesn’t look too bad, but in reality, this will feel like an Open workout so it should be treated as such – loading should be light.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll adductors: x 60 seconds per side. + Adductor Rock back stretchx 60 seconds per side.

2) Bird Dogs: 3 x 5 ea. right into Banded Glute Bridge: 3 x 5

3) 3 Rounds of:

Tempo Goblet Squat x 3

Air Squat Jump Squats x 5

4) Snatch + OHS warm-up + Review

Strength/Skill

B: Snatch (Heavy 1 in 12 sets. Rest 90s.)

– Goal is to hit 90% of 1RM if known

– Any style snatch is acceptable today

– Intermediate moderate set of 1

– Beginner – technique work for 10-12 sets

Metcon Prep

C: Warm-up (No Measure)

3 Rounds of:

3 Power Snatch

3 Overhead Squat

20 Double Unders

Rest 60s.

*progress to metcon weight over the 3 rounds.

Conditioning

D: Open Style (AMRAP – Rounds and Reps)

AMRAP 7:

3 Power Snatch (95, 65)

3 Overhead Squats (95, 65)

30 Double Unders

L3: (75, 55)

L2: (65, 45) (Double Under Attempts)

L1: (5 KB Deadlifts + 5 Goblet Squats – 30 Single Unders)

Rx+ Metcon #2 – Rest 10:00 after “Open Style”

AMRAP 7:

21 Power Cleans (95, 65)

15 Front Squats (95, 65)

9 Bar Muscle-ups

Accessory Work

E: Banded Glute Bridge (3 x 10. Rest 60s.)

Glute Bridge with a Band
– squeeze glutes for a 1 count at top of each rep

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Dec 4th

CrossFit Carolina Beach – CrossFit

– Metcon: Long conditioning piece with bits of local fatigue training and aerobic power. Find a pace that you can sustain for the duration – expect this to take 20+ minutes.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

200M run

Then,

10 DB Renegade Rows

10 Abmat Sit-ups

10 Push-ups

10 Air Squats

200 Meter Run

Conditioning

B: Metcon (Time)

For time:

400 Meter Run

100 DB Renegade Rows (Light) (total reps)

800 Meter Run

100 Push-ups (or Box Push-ups)

1200 Meter Run

100 Air Squats

1 Mile Run

100 Abmat Sit-ups

*30:00 Time Cap

L1: (50 Reps per movement) (Scale Running distance if needed)

Alternate Option:

Row 500m, 750m, 1k, 1500m

*Light Renegade Rows Today – people need to keep these more strict – less rotation.

Competitors Alternate Metcon

B: Metcon (No Measure)

Aerobic Recovery Work

Rx+ Metcon “Aerobic Recovery Work”

20 Rounds of:

12s Sprint on Rower

60s Active Recovery on Bike

12s Sprint on Bike

60s Active Recovery on Row

Accessory Work

C: Bicep 21s (3 x 21. Rest 60s.)

https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be
Then,

Global Foam Roll Calves x 60s each side.

Dec 4th

CrossFit Carolina Beach – CrossFit

– Metcon: Long conditioning piece with bits of local fatigue training and aerobic power. Find a pace that you can sustain for the duration – expect this to take 20+ minutes.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Pose Running Drills

Then,

10 DB Renegade Rows

10 Abmat Sit-ups

10 Push-ups

10 Air Squats

200 Meter Run

Conditioning

B: Metcon (Time)

For time:

400 Meter Run

100 DB Renegade Rows (Light) (total reps)

800 Meter Run

100 Push-ups (or Box Push-ups)

1200 Meter Run

100 Air Squats

1 Mile Run

100 Abmat Sit-ups

*30:00 Time Cap

L1: (50 Reps per movement) (Scale Running distance if needed)

Alternate Option:

Row 500m, 750m, 1k, 1500m

*Light Renegade Rows Today – people need to keep these more strict – less rotation.

Rx+ Metcon “Aerobic Recovery Work”

20 Rounds of:

12s Sprint on Rower

60s Active Recovery on Bike

12s Sprint on Bike

60s Active Recovery on Row

Accessory Work

C: Bicep 21s (3 x 21. Rest 60s.)

https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be
Then,

Global Foam Roll Calves x 60s each side.

Dec 3rd

CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 6 in 6 sets on medium grip bench press.
– Metcon: Mixed modality EMOM – you should have enough rest to transition but expect to be challenged by this one. Scaling needs to be on point and sets shoul dbe done UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Oscillatory Foam roll pecs: x 60 seconds per side.

Then,

“Rusin Triset”

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

10 Thoracic Rotations (5 each side)

Then,

Review Metcon Movements:

– Hang Power Cleans

– Pull-ups

– Wall balls

Strength/Skill

B: Bench Press (medium grip: Build to a heavy 6 in 6 sets. Rest 2:)

– Use a medium grip – shoulder-width grip

– Shoot for 80% of 1RM if Known

– Beginners: Only add weight if form permits.

Competitors Extra Credit

C: Chest Supported DB Rows (5 x 10. Rest 60s.)

https://www.youtube.com/watch?v=tKbR3xibeLI

Conditioning

D: Metcon (AMRAP – Reps)

EMOM 12:

Minute 1: 15 Hang Power Cleans (115, 75)

Minute 2: 15 Pull-ups

Minute 3: 15 Wall balls (20, 14)

Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)

Rx+:(EMOM 16) (C2B Pull-ups) (30, 20) (Ski Erg if possible)

L3: (95, 65)

L2: (75, 55) (Band Assisted Pull-ups x 10) (14, 10)

L1: (65, 45) (Ring Rows x 15) (10, 8)

Accessory Work

E: Metcon (Weight)

Elbows Out Triceps Extensions: 1/3 x 15. Rest 60s.

– Slight incline bench if possible.

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Bottoms Up

CrossFit Carolina Beach – Express Fit

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

2 minutes bike then

2 inchworms

10 airsquats

20 banded pull aparts

Conditioning

B: Metcon (Weight)

4 rounds for quality not time

8 Bottoms Up KB Shoulder press right

8 air squats

8 Bottoms Up KB Shoulder press left

8 sit-ups
Go up in weight only if KB feels stable and controlled

Accessory Work

C1: Behind the Neck Pull-downs (Wide Grip 3 x 8-10)

On the Lat machine

C2: Landmine Rainbows (3 x 16-20)

Take landmine from right hip up in front of face and down to left. Then back.

https://www.youtube.com/watch?v=tMu7rj9xrWo