WOD

CrossFit Carolina Beach – CrossFit

– Strength: Today is the final week of our Sumo Deadlift work – +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.
– Metcon: Be prepared for the pain train on today’s Metcon. We are looking for 100% effort meaning don’t worry about redlining and go for broke. You should be able to complete ALL sets of Front Squats UB so go light if needed. We’ll rest 6 minutes then repeat. You’re welcome =)

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Warm-up

A: Warm-up (No Measure)

*Grab Dumbells and boxes

3 Rounds BP Lower Complex:

5 RDLs

5 Bent over rows

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Step ups (each side) > Box jump

*no DBs for step ups

*switch from step ups to box jump after second round of warm-up

Rest 60s, add lightweight.

As athletes are building to their 50% go over the kneeling jump to box jump and scaling

Strength/Skill

B: Sumo Deadlift Against bands (3/7 x 3 @55%, every 60s.– reset on each rep – Base)

– reset on each rep

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

C: Kneeling jump + box jump (1/6 x 3 (1 rep of each = 1 rep). Rest 60s.)

https://www.youtube.com/watch?v=YdKpRwTguX8
– L2/L1: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.

Metcon

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

Extra Credit

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

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

CrossFit Carolina Beach – Competitors Training

– Recovery: Today is different than last week, but heart-rate should still be kept under 150 BPM – you’ll likely be a bit higher than last week which is okay. Look to sustain yourself across all rounds.

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Strength/Skill

A: Metcon (No Measure)

15 Minutes of Skill Work

– Easy skill work that should not impair tomorrow’s training.

Conditioning

B: Metcon (No Measure)

EMOM 40:

Minute 1: 1 lap Heavy DBall Carry against stomach – this should be at least 100#

Minute 2: 1 lap Moderate Weight Sledpush

Minute 3: 45s Bike

Minute 4: 45s Row

Minute 5: 200 Meter Jog

CrossFit Carolina Beach – CrossFit

– Skill: Today we’ll perform static holds 10-15 seconds of work with the L-Sit and Handstand Hold.
– Metcon: Today’s metcon is about starting slow and giving your body time to adjust to the demands of the workout. With that said, starting at 60% effort and increasing your pace as you see fit. All work should be done in 1-2 sets for the duration.

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Warm-up

A: Warm-up (No Measure)

Run 400 Meters

5:00 of Pose Running Drills

Then,

3 Rounds of: 20s on/:10off

1a) Hollow rocks

1b) Air Squats

1c) Wall Walks

1d) Kip swings

Spend a couple of mins touching on points of performance and scaling options for L-sit/handstand holds

Strength/Skill

B: Metcon (No Measure)

EMOM 8:

ODD Minutes: 10-15 seconds L-Sit Hold

EVEN Minutes: 15-20 seconds Handstand Hold

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 KBS (53, 35)

10 T2B

400 Meter Run

L3: (45, 30)

L2: (35, 25) (Knee Lifts)

L1: (35, 25 Russian Swings) (Reverse Crunches)

Extra Credit

D: Tricep Rollback Extensions (4 x 12. Rest 60s.)

https://www.youtube.com/watch?v=heL5eKVPABM

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of our strength work with the banded shoulder press. All sets should be fast and efficient and you should not be even close to hitting failure or grinding repetitions.
– Metcon: Today’s interval work is about sustaining your output across all rounds – around 75% effort. This means you’ll need to be smart how you break your sets for movements like push-ups which challenge local muscle endurance vs. a wall ball which challenges global endurance. Score = total reps completed.

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Warm-up

A: Warm-up (No Measure)

*Grab barbell, rope, KB, and wallball

3 Rounds of:

1 min jump rope (dubs or singles)

50-foot bear crawl

5+5 medball front squat+wall ball

*Go over KB Windmill

2 Rounds of:

:40 seconds jump rope

5 Light KB Windmill per side

5+5 Sumo Deadlift+Sumo Deadlift high pull

*Set up a rack for pressing

1 Round of:

8 Bent-over Barbell Rows

8 Strict press

8 Push press

*Begin build for strength

Strength/Skill

B1: Shoulder Press with Bands (3 warm up sets. Then 5 x 3 at 55% of last 1RM)

https://www.t-nation.com/videos/tip-the-band-resisted-overhead-press

B2: Chest Supported DB Rows (5 x 12)

https://www.youtube.com/watch?v=tKbR3xibeLI
Same weight as last week. But add a 1 sec pause

Metcon

C: Metcon (AMRAP – Reps)

4 Rounds of 40s on/20s off:

1a) Wall Balls (20, 14)

1b) Hand Release Push-ups

1c) Barbell SDHP (75, 55)

1d) KB Windmills (53, 35) (alternate sides each round)

*Score = total reps

L3: (35, 25)

L2: (14, 10) (65, 45) (Box Push-ups)

L1: (10, 8) (55, 35) (Less than L2) (Box Push-ups)

Extra Credit

D: Banded Hammer Curls (4 x 25)

https://www.youtube.com/watch?v=-JWg5jFmOFM&feature=youtu.be
Top of the motion only

CrossFit Carolina Beach – Competitors Training

– Strength: Today is Week 2 of our strength work with the banded shoulder press and our final week. All sets should be fast and efficient and people should not be even close to hitting failure or grinding repetitions. The purpose of using accommodating resistance with a shoulder process is twofold – 1) increased demand for overhead and core stability and 2) effectively develop rate of force development by providing optimal tension throughout full range of motion. The second portion of today will be spent performing horizontal rowing performing 100 inverted row at bodyweight, AFAP. Change grip as you see fit.

– Metcon: Today’s interval work is about sustaining output across all rounds – around 75% effort. Be smart how they break their sets for movements like HSPU which challenge local muscle endurance vs. a wall ball which challenges global endurance. Score = total reps completed. Overall, no one should have to rest excessively during this metcon. This metcon relies heavily on the aerobic system as much of our conditioning work does, but with the added element of staving off local fatigue. Remember, sets are only 40s so rest intervals should be kept to an absolute minimum.

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Strength/Skill

A: Shoulder Press with Bands (5 x 3 @55% of Two Friday’s Ago. Rest 60s.)

https://www.t-nation.com/videos/tip-the-band-resisted-overhead-press

B: Inverted Barbell Rows (100 Reps. Rest as needed.)

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

Conditioning

C: Metcon (AMRAP – Reps)

5 Rounds of 40s on/20s off:

1a) Wall Balls (20, 14)

1b) Handstand Push-ups

1c) Alt. DB Snatches (50, 35)

1d) T2B

*Score = total reps

Accessory Work

D: Banded Hammer Curls (4 x 25. Rest 60s.)

https://www.youtube.com/watch?v=-JWg5jFmOFM&feature=youtu.be
– top range reps ONLY – don’t go all the way down

CrossFit Carolina Beach – Competitors Training

– Strength: Today we’ll focus on building to a 1RM Squat clean which was last tested on 11/5/18. The goal is to end on a high note. The remainder of the strength work the purpose is time under tension, muscular hypertrophy, and to build weak links. This special exercise work is paramount in making sure people are building their weaknesses – this serves as the foundation of all fitness.

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Strength/Skill

A: Clean (1RM)

B: Metcon (Weight)

5 x 60 yards forward + 5 x 60 yards Backpedal – using the same weight. Rest 60s.

– use a medball low on your hips for drag.

– put the medball in the front rack – high on chest for the backpedal sets.

C: Dimel Deadlifts (3 x 30 @40% of Deadlift. Rest 90s.)

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

D: Straight Leg Raises (5 x 10. Rest 60s.)

https://www.youtube.com/watch?v=ob0cnlRtPO0

E: Bulgarian Split Squat (using only BW: 100 Reps each leg. )

Break however needed.

CrossFit Carolina Beach – CrossFit

– Strength: Build to a max load in the squat clean. The goal today is beat your previous max by 5#s, but it’s okay to work on technique too if you’re more comfortable. The remainder of the strength work should be challenging but executed with perfect form.

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Warm-up

A: Warm-up (No Measure)

*Grab a band and light/moderate KB

2 Round of:

10 Dynamic Pigeon Pose (5 per side)

5 Cook Squat + OH reach

5 Walk outs > Down Dog

5 Tempo Goblet Squat + KB lower (42×1)

Then, with an empty barbell

5 reps of each: ***Hook Grip***

RDL

Hang muscle clean

Front squat

*Bar down: Go over footwork; moving from pulling to squat stance

Hang power clean + Front squat

Hang Squat clean

*Break; Bar down*

Power clean from mid shin + Front squat

Squat clean

**Add lightweight to bar**

3 Single squat cleans on coaches call

Strength/Skill

B: Clean (1RM. Rest 2:00)

– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

C: Dimel Deadlifts (1/3 x 30 @40% of Deadlift. Rest 90s.)

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

D: KB March (4 x 30s on/30s off.)

https://www.youtube.com/watch?v=G9MNJJoIrWc

CrossFit Carolina Beach – CrossFit

We will start running heats for Riley 21 for all groups at 9:00. Every 30 minutes.

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Metcon

A: Riley 21 (Time)

For Time:

Descending Ladder

10-1

Deadlifts(225/155)

T2B

Straight Into:

Ascending Ladder

1-10

Power Cleans(155/105)

Bench Press(155/105)

Scale as needed.

Two barbells allowed for part 2.

CrossFit Carolina Beach – Competitors Training

We will start running heats for Riley 21 for all groups at 9:00.

Time to go all in.

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Conditioning

A: Riley 21 (Time)

For Time:

Descending Ladder

10-1

Deadlifts(225/155)

T2B

Straight Into:

Ascending Ladder

1-10

Power Cleans(155/105)

Bench Press(155/105)

Scale as needed.

Two barbells allowed for part 2.

CrossFit Carolina Beach – Competitors Training

– Strength: The goal today is to hit a small PR on your close bench as well as performing all of your special exercise work for the upper-body. We’ll end with an overhead carry with aff sled attached to our belt. There is no metcon today because we’ve incurred many high-threshold pieces this week and today is a good day to change it up and dial back the intensity. Still, this should be a challenging session but not take longer than an hour to complete.

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Strength/Skill

A: Bench Press (3RM. Rest 2:00 – Grip just inside of shoulders1)

B1: Close Stance Paused Speed Back Squat (4 x 8-10. No rest. – neutral grip)

Squat stance is just inside of your normal stance.

B2: Barbell Curls (4 x 8-10. Rest 60s.)

C: Bradford Press w/KB’s attached (3 x 30 (back + front = 1 rep). Rest 90s.)

https://www.youtube.com/watch?v=s6AwvLjHYtM

Conditioning

D: Metcon (Time)

Sledpull with Overhead KBS x 400 meters.

Rest as needed.

– use two KBS overhead – 53s for guys/35s for ladies.

Accessory Work

E: Metcon (No Measure)

Banded Back Complex:

50 Pulldowns

50 Banded Facepull-aparts

50 Banded Pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest