WOD

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight, stick back on the box and have spotters in place. Use a wide stance.
– Metcon: Long barbell complex today. You have 8 reps of seven different movements all done unbroken. You can rest in the front or back rack but try to limit your time resting in the middle of a round. This is going to be about mental toughness above all else today.

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Warm-up

A: Warm-up (No Measure)

Complex with an empty BB:

3 Rounds of:

5 Deadlifts

5 Power Cleans

5 Front Rack Reverse Lunges each Leg

5 Push Press

5 Back Squats

5 Goodmornings

5 Bent-over Rows

Rest 60s.

Then,

Review Wide Stance Box Squat. Between warm-up sets perform 10 Glute Bridges to activate the glutes.

Strength/Skill

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

– Use a parallel Box – 15″

Metcon Prep

C: Warm-up (No Measure)

Barbell Complex Warm-up
https://www.youtube.com/watch?v=QfItIYqvsMA

Metcon

D: Metcon (Time)

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 Barbell Rows

Rest 2:00-3:00

L3: (75, 55)

L2: (65, 45)

L1: (55, 45)

*All done without regripping or removing hands from the barbell.

20:00 Time Cap

Extra Credit

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

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

CrossFit Carolina Beach – Varsity

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Main Lift

A: Front Squat (5 x 3 building)

Accessory Work

B: Trap Bar Jumps (5 x 3)

Jump as high as you can with hands on the trap bar.

C: Double Overhead Carry (5 x 1 lap UB)

Can be DB’s, KB’s, or Yoke

D: Metcon (Time)

EMOM 12

-15 KB Swings

-15 Goblet Squats

-15 Push-Ups

CrossFit Carolina Beach – Competitors Training

Get outside and perform 60-90 minutes of low-intensity aerobic work. Tomorrow is a complete day of rest.

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CrossFit Carolina Beach – CrossFit

– Metcon: Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna was 42 years old. Challenge yourself today with this workout remember those who keep us safe.
Sierra 209 was Officer Chesna’s call sign
7/15/18 End of Watch

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Warm-up

A: Warm-up (No Measure)

Partner up and perform with an empty barbell:

3 Rounds of:

5 Power Snatch

5 Thrusters

21 Double Unders

*One athlete completes a full round. Add light weight to bar after each set

Metcon

B: Chesna (AMRAP – Rounds and Reps)

AMRAP 30 w. a partner:

Buy in:

209 Double Unders split however

Then,

Remaining time AMRAP:

7 Power Snatch (135, 95)

15 Thrusters (135, 195)

18 Calorie Row

*One athlete completes a full round at a time.

L3: (115, 75)

L2: (95, 65) (Double Under Attempts)

L1: (65, 35) (Single Unders)

*If you’re using a bike or ski erg instead of a rower complete the SAME amount of calories for this workout.

Sierra 209 was Officer Chesna’s call sign

7/15/18 End of Watch

CrossFit Carolina Beach – Competitors Training

– Strength: Today we’ll perform a protocol that is going to BLOW up your biceps – make sure no one lets this one fool them. The purpose of this work is hypertrophy with multi and single joint movement and multiple strength modalities – submaximal, hypertrophy and strength endurance. Make sure you rest FULLY between rounds – 3 minutes.
– Metcon: Today’s work looks ”easy” but it should actually be quite challenging and considering the week we are coming off today is a good chance to recover and take it easy.

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Strength/Skill

A: Metcon (Weight)

“6-12-25 Protocol”

3 Rounds of:

6 Close Grip Chin-ups

12 DB Hammer Curls

25 Banded Facepull-aparts

No rest between movements, but Rest 3:00 after all three exercises.

– Use fatgripz for Chin-ups and Hammer Curls if possible

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

1 Lap Overhead KB Carry (right)

1 Lap Overhead KB Carry (left)

15 DB Rollback Triceps Extensions (moderate-heavy)

15 Banded Triceps Pushdowns (heavy band)

*Rest as needed

*Done for QUALITY NOT SCORE

Accessory Work

C: Metcon (No Measure)

5 Minutes of Zone 1 work i.e. bike, row, job, ski erg

Then,

3 Way Banded Shoulder + Lat Stretch x 30s each position.

CrossFit Carolina Beach – CrossFit

– Strength: Today we’ll perform a protocol that is going to BLOW up your biceps – don’t let this one fool you. It would be best to overscale this as the volume will add up fast and we are working the same muscle groups for all three movements. Similar format to last week.
– Metcon: Today’s work looks “easy” but believe me it is not. Use a challenging load for your OH carries, but you should be able to go the entire distance without having to put the weight down.

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Warm-up

A: Warm-up (No Measure)

Abmat Pizza Game

*For every drop complete 15 Banded Pull-aparts + 15 Banded Triceps Pushdowns

Then,

3 Way Banded Shoulder + Lat Stretch x 20s each position.

Strength/Skill

B: Metcon (Weight)

“6-12-25 Protocol”

3-4 Rounds of:

6 Close Grip Chin-ups

12 DB Hammer Curls

25 Banded Facepull-aparts

No rest between movements, but Rest 3:00 after all three exercises.

Rx+:(4 Rounds)

Rx/L3: (3 Rounds)

L2?L1 Strength:

3-4 Rounds of:

12 DB Bench Press – neutral grip

12 DB Rows each

15 Banded Pushdowns

*Similar to last week for L1 Strength

Rest 2:00

Metcon

C: Metcon (No Measure)

AMRAP 12:

90 Ft. Overhead KB Carry (right)

90 Ft. Overhead KB Carry (left)

15 DB Rollback Triceps Extensions (moderate-heavy)

15 Banded Triceps Pushdowns (heavy band)

*Rest as needed

*Done for QUALITY NOT SCORE

Extra Credit

D: Warm-up (No Measure)

5 Minutes of Zone 1 work i.e. bike, row, job, ski erg

Then,

3 Way Banded Shoulder + Lat Stretch x 30s each position.

*Same as in warm-up

CrossFit Carolina Beach – Competitors Training

– Competition: Today is a change of pace, but treat this as you would a competition and give it your all. Tomorrow will be an ”easier” day so don’t hold anything back today. Post videos and scores to the Facebook group.

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A: Metcon (No Measure)

With a partner

1 running clock for everything. Deets below…

B: Snatch (0-8:00 for 1 rep. Each.)

C: Sled Push (10:00-18:00 Max Load in 20-yard sledpush)

1 Length for max load.

D: Metcon (AMRAP – Rounds)

20:00-28:00

Max 1 Lap Heavy Yoke Carry Trips – you choose the weight

E: Metcon (Distance)

30:00-38:00

Max Distance Farmer Carry, AHAP – handles with close to BW on each if possible.

F: Metcon (Time)

40:00-FINISH:

“Isabel” 30 Snatches (135, 95)

“Grace” 30 Clean + Jerks (135, 95)

30 Ring Muscle-ups
Split Work as you see fit.

Accessory Work

G: Metcon (No Measure)

15 Minutes of Zone 1 Recovery Work i.e. bike, row, jog, ski erg at an easy pace

Then,

5 Minutes of Static Stretching

CrossFit Carolina Beach – CrossFit

– Strength: Final week of speed sumo deadlifts. All sets should be fast and execute with perfect technique. All sets of jumps should be explosive and challenging but there should be zero risk of failure.
– Metcon: Benchmark workout “Karen”. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.

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Warm-up

A: Warm-up (No Measure)

3 Rounds of:

10 X-Band Walks Left

10 Banded Goodmornings

10 X-Band Walks Right

*10 seconds of softball or lax ball in each glute.

Then grab barbells and complete:

7 Sumo Stance RDLs

7 Front Rack Reverse Lunges

10 Dynamic Pigeon Poses each side

*Add light weight to bar

5 Sumo Deadlifts

*Add band to the bar

4 Sumo Deadlifts

*Add light weight to bar

3 Sumo Deadlifts

Then,

Review Seated Dynamic Box Jumps

Strength/Skill

B: Sumo Deadlift Against bands (3/6 x 3 @60%, every 60s.)

– reset on each rep

– Based off of 1RM Sumo Deadlift (no band)

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

https://www.youtube.com/watch?v=EPEb6nMEaGg
– wear a weighted vest if possible

Metcon

D: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

Extra Credit

E: Prone Banded Hamstrings Curls (4 x 30. Rest 60s.)

https://www.youtube.com/watch?v=2bZL3AyJYo4

CrossFit Carolina Beach – Competitors Training

– Work Capacity Wednesday: The purpose of today’s work is 100% aerobic meaning effort should be low – around 60% and you should be able to maintain your output for the entire 30 minutes. The purpose of this work allows us to build cardiac output. This occurs with longer bouts of low-effort work via eccentric hypertrophy of the left ventricle (increase in cavity volume.) HR needs to stay under 150 BPM.

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Conditioning

A: Metcon (No Measure)

EMOM 30:

Minute 1: 45s Row moderate pace

Minute 2: 45s Jog (<200 meters)
Minute 3: 45s Bike moderate pace

Minute 4: 45s Single Unders

Minute 5: 45s Hollow Rocks

Accessory Work

B: Metcon (No Measure)

5 Minutes of Accessory work on one muscle group that’s lagging performing 1 single joint movement for 3 x 10-15. Rest 60s between sets.

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s work is intended to be “easy” but keep in mind this type of work will improve your performance, recovery, quality of life, and keep stress levels at bay by building the aerobic system which is your foundation of health!

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Warm-up

A: Warm-up (No Measure)

“Cardio Medley”

At an easy pace.

2 Minutes of:

Run

2 Minutes of:

Row

2 Minutes of:

Bike

2 Minutes of:

Single Unders

*This can be done in any order to facilitate class size.

Then coach led with a DB,

DB Hang Power Snatch Practice

*Between sets complete

10 Barbell Rows

5 Hollow Rocks

Metcon

B: Metcon (No Measure)

EMOM 30:

Minute 1: 45s Row moderate pace

Minute 2: 45s DB Hang Power Snatch (50, 35) (Alt. sides however client sees fit)

Minute 3: 45s Barbell Rows (95, 65)

Minute 4: 45s Bike moderate pace

Minute 5: 45s Single Unders

Minute 6: 45s Hollow Rocks

*Score today = Your goal to reach within the next 90 days?

Extra Credit

C: Warm-up (No Measure)

5 Minutes of Accessory work on one muscle group that’s lagging performing 1 single joint movement for 3 x 10-15. Rest 60s between sets.