WOD

CrossFit Carolina Beach – CrossFit

– Strength: Today we will build to a 3RM close grip floor press. This should take you 6-8 sets to build up to and your goal should be a 5# PR. Make sure you have a spotter and devise a good plan of how you are going to progress your build up to that PR. Having a plan helps to increase our chances of setting a new personal record. We last tested this on 2/15.
– Metcon: Nothing too complicated in today’s metcon. Today we have four, four-minute AMRAPs with one exercise each and these can be done in any order. You should be shooting for 50+ reps per AMRAP.

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Warm-up

A: Warm-up (No Measure)

2min Row/Bike/Ski

*Just one station

Then with light DBs + light band (on rig)

2 Rounds of:

10 DB Floor Press

10 Renegade Row

10 Single Arm Banded Triceps Pushdowns

10 Single Arm Banded Lat Pulldowns each

*set up racks for Floor Press and go over points of performance

Strength/Skill

B: Close Grip Floor Press (3RM. Rest 2:00)

https://www.youtube.com/watch?v=Agt9Nqb530k
– Grip just inside of shoulders

– Beginner: 5 x 5 with a moderate load.

Metcon

C: Metcon (AMRAP – Reps)

AMRAP 4:

DB Bench Press (client choice of weight)

Right into:

AMRAP 4:

Barbell Curls (empty bar)

Right into:

AMRAP 4:

Russian Twists w. a plate (client choice of weight)

Right into:

AMRAP 4:

Bradford Press (empty bar) (back + front = 1 rep)
*Score = total reps

Extra Credit

D: Banded Upper Back Complex (Goal to do all 150 reps with minimal rest)

50 Pulldowns

50 Banded Facepull-aparts

50 Banded Pull-aparts (supinated grip)

CrossFit Carolina Beach – Competitors Training

– Strength: Continued from last week +5%. There should be no misses with your snatch and all sets of Box Squats should be fast. If you’re wondering how fast these should be, post a video in our Facebook group for critique.

Metcon: This piece was last tested on 3/18. You should be able to complete this near UB and not have to do any burpees. If your T2B breaking these into reasonable sets knowing that this will interfere with your front rack lunges – anterior core. The second piece today should be near maximal effort – go for big sets.

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Strength/Skill

A: Squat Snatch (6 x 2 @80%, every 90s. – reset on each rep.)

B: Wide Stance Box Squats (8 x 3 @55% + 25% of chain, every 60s.)

C: Kneeling jump + box jump (6 x 3. Rest 60s.)

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

Conditioning

D: Abs of Steel (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

12:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)
Rest 10:00 then part 2

E: Metcon (AMRAP – Rounds and Reps)

Rest 10:00

For time:

45 Power Cleans (135, 95)

45 Thrusters (135, 95)

Accessory Work

F: Metcon (No Measure)

Banded Pull-through: 4 x 25. Rest 60s.

OR

Strict Reverse Hyper: 4 x 25. Rest 60s.

CrossFit Carolina Beach – CrossFit

– Strength: Two-part dynamic lower strength session today. On the docket, we have sumo deadlifts @ 50% + bands, based off of your 1RM sumo deadlift (without bands). You will do 8 sets of 3; resting 60 seconds between sets. As always with our dynamic work, the name of the game is speed without sacrificing form. These are not touch and go reps; reset for each rep.
– Metcon: Today’s ”Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be difficult to complete 10+ reps with. Strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.

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Warm-up

A: Warm-up (No Measure)

*Grab barbells and boxes

3 Rounds BP Lower Complex:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

5 Step ups (each side) > Box jump

*no barbell for step ups

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 (3/8 x 3 @50%, every 60s.)

– 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

Metcon

D: Abs of Steel (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

12:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Extra Credit

E: Warm-up (No Measure)

5 Minutes of Recovery Work ie.

Light row, jog, or bike.

CrossFit Carolina Beach – CrossFit

– Skill: You are going to spend some time today dialing in your Olympic lifting technique. You have a choice to work on the snatch or clean and jerk. Although, It may behoove you to practice the squat clean. I’m not saying that we are doing a max next week but I’m not saying that we’re not. Whichever you choose to practice you want to stay below 60% of your max for sets of 2-3. Remember, today we are focusing on dialing in the details without having to worry about the weight.
– Metcon: The metcon for today is pretty straight forward, put your head down and work hard for 30 seconds. Effort should be 80-90% on these depending on your ability to push yourself. All ten rounds do not need to be done on the same machine

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Warm-up

A: Warm-up (No Measure)

Part 1:

“Movement Prep”

15 Cuban press w/ negative (2.5lbs)

10 Dynamic Lat Stretch each side

30 Thoracic Rotations (15 each)

With a partner:

Part 2:

“Junkyard Dog Warm-up”

Part 3:

“Burgener Warm-up with a PVC”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.

Then grab a barbell and run through 3 reps of each on coaches call

Strength/Skill

B: Metcon (Weight)

15 Minutes of:

1 Olympic Lifting Skill

– Snatch or Clean + Jerk Variation

– Focus on technique performing sets 2-3 reps.

– Do not exceed 60% of 1RM

– Hint: we are performing a max squat clean on Monday.

Metcon

C: Metcon (Distance)

10 Rounds of:

“Hard Effort Cardio” 30s on/60s off of:

Choose between – row, bike, or ski erg

*Score = lowest distance rowed in your 30s interval.

Extra Credit

D: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Competitors Training

– Recovery: You have the freedom today to decide how this work is performed – the major piece of this is keeping the heart-rate in the correct range.

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Strength/Skill

A: Metcon (No Measure)

10 Minutes of Skill Work

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

Conditioning

B: Metcon (No Measure)

50 Minutes of “Cardiac Output”

– you choose between swim, bike, jog, row, ski erg, sledpull.

This can be done however you like as long as it’s steady-state, 130-150BPM.

CrossFit Carolina Beach – Competitors Training

– Strength: Last Friday we tested a 1RM shoulder press and this week we will use 50% of that 1RM + bands for our dynamic work. 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. Additionally, the chest supported rows should be challenging, but executed perfectly.

– Metcon: Today we are looking for a sustainable 75% effort throughout; smooth is fast. There is an overlap of muscle groups in the second piece so you’ll need to be mindful of this and avoid hitting failure. HSPU can be done in any style today.

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Strength/Skill

A: Shoulder Press with Bands (6 x 3 @50% of Last Friday. Rest 60s.)

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

B: Chest Supported DB Rows (4 x 10. Rest 60s.)

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

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 11:

2/1 Legless Rope Climb

12 Burpees

12/10 Calorie Ski Erg

Rest 2:00, then part 2

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 11:

5/3 Bar Muscle-ups

10 Handstand Push-ups (any style)

200 Meter Run

Accessory Work

E: Metcon (No Measure)

OH Banded Triceps Extensions: 4 x 25. No rest.

*Between sets complete 50 underhand Banded Pull-aparts

CrossFit Carolina Beach – CrossFit

– Strength: Today we have week one of a dynamic OH Press cycle, as well as chest supported DB rows. Your banded OH Press is based on the 1RM you hit last week for your shoulder press without bands. You’ll take 3 sets to build to 50% and then perform 6 sets of 3 reps against bands; resting 60 seconds after each set. Be fast and explosive on each rep without sacrificing your form. If you find yourself grinding out reps back off the weight by 5%. After your presses, you will perform 4 sets of 10 chest supported DB rows resting 60 seconds between.
– Metcon: You can push the pace a bit with your rope climbs and burpees but don’t try and speed walk through your OH carries. Instead, try a weight that is outside of your comfort zone and slow down the walk a bit so that you can keep the weight stable.

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Warm-up

A: Warm-up (No Measure)

Shoulder Flow: (5 mins)

2 Rounds of:

10 Scorpions (5 per side)

10 Prone Swimmers

10 Cat Camel Pose

10 Push up > Down Dog >L/R ankle reach

10 Table Rocks w/ reach (5 per side)

Then, set up a rack for OH pressing and complete

2 Rounds:

8 Bent over Barbell Row

8 Hang muscle clean

8 Strict press

8 Push press

*:20 lat stretch on rig between rounds

Strength/Skill

B: Shoulder Press with Bands (3/6 x 3 @50% of Last Friday. Rest 60s.)

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

C: Chest Supported DB Rows (1/4 x 10. Rest 60s.)

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

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

1 Rope Climb

10 Burpees

100 Ft. Single Arm OH KB Carry (50 ft. each)

Rx+:(Legless Rope Climbs)

L2: (5 Strict Band Assisted Chin-ups per round)

L1: (2 Ground to Standing with Rope OR 8 Ring Rows per round)

Extra Credit

E: Elbow out Tricep Extensions (3 x 15. Rest 60s.)

https://www.youtube.com/watch?v=zBDEFX3nN5A&feature=youtu.be
– Use incline Bench if possible

CrossFit Carolina Beach – CrossFit

– Strength: Today you are going to build to a 5RM back squat. Well, how does that compare to your 1RM? Great question, a solid goal would be about 85% of your current 1RM but that is only a reference point so don’t beat yourself up if you do not hit that. Devise a plan that will put you on a path building to that weight over the course of 4-6 sets. Beginners will perform sets of 5 adding each set with a technical focus.
– Metcon: Part 1: Your weight for the sled push should be challenging but you should be able to keep it moving for the entire 40 yards. Part 2: your kettlebell swings should be heavy and unbroken and no slacking in the planks for part 3. I should be able to draw a straight line from your shoulders, through your hips and down to your ankles.

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Warm-up

A: Warm-up (No Measure)

*Grab a band and moderate KB

2 Rounds of:

5 Dynamic Pigeon Pose each side

5 Cook Squat + OH reach

5 Walkouts > Down Dog

5 + 5 Russian swings/Goblet Squats

Then, grab a barbell and complete:

2 Rounds:

8 RDL

8 Front squats

8 Back squats

8 Good mornings

*rest 60s; add lightweight

5 Tempo back squats @31×1 (3 second eccentric + 1 second bottom + explode up + 1 second at top)

Strength/Skill

B: Back Squat (5RM. Rest 2:00)

– Use chains or bands if possible

– Beginner: Moderate set of 5 with perfect technique.

Metcon

C: Metcon (No Measure)

5 Rounds of:

40 Yard Sled push (moderate weight).

Rest 60-90s.

Then,

4 Rounds of:

30 Air Squats

15 Russian Swings (70, 53)

Rest 60s.

Then,

3 Rounds of 30s on/30s off:

Elbow Plank w. plate on back

Extra Credit

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

– https://www.youtube.com/watch?v=3LgsmRBeEaU
3 x 50 ea. Rest 30s.

CrossFit Carolina Beach – Competitors Training

– Strength: The goal for today is to build to a 5-Rep max over the course of 4-6 sets – 85% of your current 1RM is a good goal.

Overall, a 5RM is a good example of using the submaximal effort method where the goal is volume, time under tension, and reinforce good movement patterns with minimal breakdown. This was last tested on 2/11 so hitting a 5-10# PR should be reasonable today.

The clean pulls should be heavy, but you should be able to focus on extension.

– Metcon: This piece is meant to be done at 90% for all sets – you’ll need the entire 3 minutes of rest, but if you feel like you need more take it. If you were a heart-rate monitor you should come back to down to 120s before starting your next set.

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Strength/Skill

A: Back Squat (5RM. Rest 2:00)

B: Clean Pull (5 x 5 @100% of Clean. Rest 90s.)

– use straps

Conditioning

C: Metcon (No Measure)

10 Rounds of:

7 Deadlifts (275, 185)

100 Meter Sled push Sprint

Rest 3:00

GPP

D: Metcon (No Measure)

Single Arm Farmer Carry
6 minutes Max 100 ft. Trips

These should be challenging trips.

CrossFit Carolina Beach – CrossFit

– Metcon: Today we have a partner workout with an ascending rep scheme, one person works at a time and reps will be split evenly. We are looking for about 75% effort throughout. We know that DB work, specifically DB variations of Olympic lifts require more control and in some cases can be more taxing than their barbell counterparts. That being said let’s use our warm up to choose a weight that would allow us to do fairly large sets when fresh; however, during the workout lets keep our reps low (3-5 per sets) so that we are staying within that 75% effort guideline.

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Warm-up

A: Warm-up (No Measure)

6-8 minutes:

Coach makes up a game

OR

Freeze Tag: When someone unfreezes you, you must perform 5 Squat Thrusts + 10 air squats

*Grab rope and light set of DBs

With your partner perform 2 rounds of:

5+4+3 Hang muscle clean+Front squat+Hang squat clean

20/40 Double unders/singles

10 calories on bike

Then,

2 sets of 5 reps alternating between partners at metcon weight

Metcon

B: Metcon (Time)

For time with a partner:

10-20-30-40-50

DB Hang Squat Cleans (50, 35)

20-40-60-80-100

Double Unders

10-20-30-40-50

Calories Bike

*One person works. Split evenly.

Then,

10 Minutes of “Recovery” Work

– Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a “conversational” pace.

L3: (45, 30)

L2: (35, 25) (Double Under Attempts)

L1: (30, 20) (Single Unders)

35:00 Time Cap