WOD

CrossFit Carolina Beach – CrossFit

– Strength: The goal today is to be fast on all sets of speed bench press using a medium grip – opt for less weight if needed. We’ll then perform a ”challenge set” of max reps with the same weight we used for our speed sets. This will be repeated next week without the challenge set.
– Metcon: Today’s chipper is meant to be done at a slow and consistent pace – 75% effort. Pick a pace you know you can maintain and try to hold on to that pace for the entire workout.

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Warm-up

A: Warm-up (No Measure)

Grab two light DBs + KB + Jump Rope and complete:

40 Single Unders

30 Renegade Rows (total)

20 DB Push Press

10 DB Push-ups (or knee push-ups)

20 Double DB Rows

30 Hollow Rocks

40 Double Unders (or attempts)

Then,

Spend the next 7 Minutes Reviewing the Bench Press + Straight Leg Raises

Strength/Skill

B: Metcon (Weight)

Speed Medium Grip Bench Press + Challenge Set
6 x 3 @50% of 1RM Bench Press, every 60s.

– each set should be AFAP – both eccentric and concentric ROM

Then,

1 x Max Reps @50%

Conditioning

C: Metcon (Time)

For time:

Buy in:

100 Double Unders

Then,

100 total DB Renegade Rows (50, 35) (50 per arm)

100 DB Snatches (50, 35) (50 EACH arm)

100 Single Arm DB Push Press (50, 35) (50 EACH arm)

“Cash-out”

100 Double Unders

L3 – 40/25 75 DUs in and out

L2 – 30/20 150 SUs in and out

L1 – 25/15 x 70 reps per movement & 100 Sus in and out

Extra Credit

D: Delt Burner 4 (3 x 5-8 reps. rest 90 sec)

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

CrossFit Carolina Beach – Competitors Training

– Strength: The goal today is to be fast on all sets of speed bench press using a medium grip. We’ll then perform a ”challenge set” of max reps with the same weight we used for our speed sets. The purpose of this for additional hypertrophy. This challenge set should hurt. This will be repeated next week without the challenge set – we’ll perform 9 sets changing grip every three sets.

– Metcon: Today’s chipper is meant to be done at a slow and consistent pace – 75% effort. Pick a pace you know you can maintain and try to hold on to that pace for the entire workout. Overall, this workout will require you to be smart with your pacing. This should allow for consistency and for people to avoid excessive bouts of rest.

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Strength/Skill

A: Speed Bench Press (6 x 3 @50% 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
Then, next minute,

1 x Max Reps @50%

Conditioning

B: Metcon (Time)

For time:

Buy in:

250 Double Unders

Then,

100 total DB Renegade Rows (50, 35)

100 KB Snatches (53, 35) (50 EACH arm)

50 Strict T2B

100 Single Arm DB Push Press (50, 35) (50 EACH arm)

50 Burpee Pull-ups

“Cash-out”

250 Double Unders

Accessory Work

C: Metcon (AMRAP – Reps)

Banded Triceps Complex

– Supinated grip pushdown x 90s Max Reps

– Neutral grip pushdown x 90s Max Reps

– Overhead Extension x 90s Max Reps

CrossFit Carolina Beach – Varsity

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Main Lift

A: Bench Press (5 x 5 building)

Accessory Lifts

B1: Bent Arm Hang (3 x good effort)

Chin over bar

B2: Single Arm Dumbell Press (3 x 6-8)

B3: Russian Twist (3 x 20)

C: Single Arm Overhead Dumbell Carry (4 x 1 lap per arm OTM)

Conditioning

D: Metcon (Time)

Partner 1 mile – 200M at a time

CrossFit Carolina Beach – CrossFit

– Strength: The purpose of today is to perform ”cluster sets” (intra-set rest) to incur more volume with heavier loading. The goal is to build to a challenging set over the course of 5-6 sets. Technique should be on point though even as loading gets heavier.
– Metcon: The goal with this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the power cleans, likely a weight you’ll perform fast singles with. This workout is NOT for time so rest as you need to to maintain efficiency.

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Warm-up

A: Warm-up (No Measure)

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to the opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

2 Power Clean + 2 Front Squat – start with an empty barbell and add lightweight. Spend 5 minutes here and progress to bringing barbells to the rack to begin Front Squat Cluster Sets.

Strength/Skill

B: Front Squat Clusters (Build to a heavy 2.2.2 (15s). Rest 2:00-3:00)

https://www.youtube.com/watch?v=5K8M5MepyFg

Metcon Prep

C: Warm-up (No Measure)

Power Clean: Build to desired Metcon weight in 3 sets x 2-3 tough n go reps. Rest 60s.

Metcon

D: Metcon (No Measure)

AFAP, but not for time:

30-20-10:

Goblet Squats (70, 53)

15-12-9

Power Cleans (185, 125)
L3: (53, 35) (155, 105)

L2: (45, 30) (135,95)

L1: (35, 25) (185, 115 – Deadlifts)

Extra Credit

E1: Single Leg Glute Bridge (alternating: 4 x 10 ea. Rest 60s.)

Glute bridge with one leg pointed up in the air.
OR

E2: Reverse Hypers (3 x 25. Rest 60s.)

CrossFit Carolina Beach – Competitors Training

– Strength: The purpose of today is to perform ”cluster sets” (intra-set rest) to incur more volume with heavier loading – think of this is a method to incur more volume with heavier loading without the risk of technical breakdown. The goal is to build to a challenging set over the course of 5-6 sets. Start at 50% of 1RM Front Squat – a good goal is to build to 85% of 1RM Front Squat on the final set – unless you’re using chains.

– Metcon: Today’s metcon is NOT FOR TIME which should allow you to focus on good form with movements. Your HS Walk should be UB and if you’re a ninja you can do this over obstacles. The weights for the power cleans ascend today on each round.

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Strength/Skill

A: Front Squat (Cluster Sets Build to a heavy 2.2.2 (15s). )

Rest 2-3 minutes.

B: Power Clean against Bands (Heavy double against single strand. Rest 90.)

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

Conditioning

C: Metcon (Time)

For time:

30-20-10:

Goblet Squats (70, 53)

15-12-9

Power Cleans (185, 125) (205, 135) (225, 145)

*50 Ft. Handstand Walk After each round(2×25′)

*If you break your HS walk you must start over

Accessory Work

D: Metcon (No Measure)

800 meter continuous Sledpull Powerwalk @light.

CrossFit Carolina Beach – Competitors Training

– Metcon: Work with a partner today and come up with a good strategy that will allow you to stay consistent throughout. The rowing transitions will likely be the difference today so you need to have a plan beforehand. The hang power cleans should be relatively light and capable of being completed in sets of 10. Work does NOT necessarily need to be split even today. Keep in mind rowing for calories vs. meters is about work-output more. With that said, we are looking for long powerful strokes with a slow recovery phase – 20-23 strokes per minute. For the walking OH Lunges – shoot for sets of 10+(total).

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Conditioning

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 35 w. a partner:

300 Double Unders

200 Calorie Row

100 Hang Power Cleans (135, 95)

50 Walking Overhead Lunges (135, 95)

*One person works. Split as desired.

B: Metcon (No Measure)

10-20 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

Weather is looking good as of Friday afternoon, but keep looking here for updates if it doesn’t look good. Bring your water bottle and a towel if you wan’t to swim which will not be required!

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Warm-up

Metcon

Extra Credit

CrossFit Carolina Beach – Competitors Training

– Strength: Today we are performing a protocol for muscular hypertrophy performing 3 movements in a row then resting. This is a giant set working the same muscle groups in which people will experience high amounts of lactate production and a pump from hell. All sets should be VERY hard – close to failure. You’ll see similar work to this again next week but with different muscle groups (biceps.) This protocol was made popular by Charles Poliquin – linked article in our Facebook group.
– Metcon: As the name implies we are performing some very challenging work with the sled + loaded carry. This is another workout not to underestimate but people will be working with a partner and able to split as needed. Keep in mind the combination of sled + loaded carry will elicit a huge spike in heart-rate so it’s likely people will need more rest than they planned in the beginning – this will level off though as they adjust. Effort today should be high around 85%, but again the nature of the movements are different so peoples heart-rates will not be on the same level as yesterday – this workout will rely more on the aerobic system vs. anaerobic systems.

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Strength/Skill

A: Legless Rope Climbs (Accumulate 10 Reps.)

Adv: L-Sit Rope Climbs

B: Metcon (No Measure)

“6-12-25 Protocol”

4 Rounds of:

6 Close Grip Bench Press (70% of RM)

12 Rollback Triceps Extensions

25 Banded Triceps Pushdowns

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

Conditioning

C: Metcon (Distance)

Max Distance in 25:00 with a partner:

Asymmetrical Carry with a sled

– 1 KB in Front Rack + 1 KB Overhead

– Alternate Sides as you see fit.

– Light sled attached to weight belt at waist

– Athlete choice of scaling today – but everything should be relatively light and allow for 50-100 meter intervals of work to be done at a time.

Accessory Work

D: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

CrossFit Carolina Beach – CrossFit

– Strength: Today we are performing a new protocol for muscular gains performing 3 movements in a row then resting. All sets should be VERY hard, but you’ll be close to failure. You’ll see similar work to this again next week but with different muscle groups.
– Metcon: As the name implies we are performing some very challenging work with the sled + loaded carry. This is another workout not to underestimate but you’ll be working with a partner and able to split as needed.

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Warm-up

A: Warm-up (No Measure)

*Coaches set up benches before the beginning warm-up

1 min Row (easy)

Then,

10 Scorpions

20 Prone Swimmers

10 Push up to Down Dog

:40s Row (Moderate)

20 Banded Pull-aparts

20 Banded Triceps Pushdowns

5 Plyo Push-ups

:20 Row (fast)

Then,

10 Close Grip Bench Press (empty bar)

10 light Rollback Triceps Extensions

Strength/Skill

B: 6-12-25 Protocol (AMRAP – Rounds)

3-4 Rounds of:

6 Close Grip Bench Press (challenging weight)

12 Rollback Triceps Extensions

25 Banded Triceps Pushdowns

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

Rx+:(4 Rounds)

Rx/L3: (3 Rounds)

L2/L1 Strength:

3 Rounds of:

12 DB Bench Press – pronated grip

12 1-Arm DB Rows each

15 Banded Triceps Pushdowns

Rest 2:00

Metcon

C: Sled Death Carry (Distance)

Max Distance in 18:00 with a partner:

Asymmetrical Carry with a sled

– 1 KB in Front Rack + 1 KB Overhead

– Alternate Sides as you see fit.

– Light sled attached to weight belt at waist

– Athlete choice of scaling today – but everything should be relatively light and allow for 50-100 meter intervals of work to be done at a time.

Alternate Option:

AMRAP 16:

10 Pull-ups

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

200 Meter Run

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

L1: (Ring Rows) (20, 15 Step-ups)

Extra Credit

D: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

CrossFit Carolina Beach – Competitors Training

– Strength: Final week of our box squats/snatches – +5% from last week. All sets should be fast, efficient, zero breakdown in form. Make sure you’re resetting on each rep – these are NOT done touch n go. Remember, the intent with dynamic effort work is speed, efficiency, and reinforce good movement patterns with submaximal loads. This work is always more effective if speed is prioritized NOT loading. Most people make the mistake of going too heavy, but remember that we need to remind people there are different types of special strengths and the need to train all of them is important – going heavier is only ONE type of strength work and having a balanced attack is important. DE work utilizes high-threshold motor units and creates synergy in our programming.
– Metcon: Be mentally prepared for the pain train on today’s Metcon. We are looking for 100% effort meaning so we don’t want you to worry about redlining and go for broke. They should be able to complete ALL sets of Front Squats UB so if there is any doubt whatsoever we’d rather have people go lighter. The 10 minute rest interval will NOT be full recovery for some so the second attempt should be treated as high-effort (90%) but it’s likely they will NOT be able to duplicate their times which is perfectly fine today.

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Strength/Skill

A: Squat Snatch (4 x 2 @85%, every 90s. – reset on each rep.)

B: Wide Stance Box Squats (8 x 3 @60% + 25% of chain, every 60s.)

C: Single Leg Box Jump (6 x 3 ea. Rest 60s.)

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

Conditioning

D: Kiss the Sky (Time)

3 RFT:

12 Burpees

12 DB Front Squat (50, 35)

Rest 6:00 + Repeat

RX+: 15 reps each (50,35)

L3: (45, 30)

L2: (35, 25)

L1: (10 Reps per movement) (30, 20)

*Score = 1st time

Accessory Work

E: Banded Hamstring Curls (150 reps. Not single leg.)

Lay face down with a thin red or blue band around ankles. Curl with leg.