WOD

CrossFit Carolina Beach – Competitors Training

– Metcon: Effort today should be around 75%-80%. DB weight – these need to be light. What we are looking for today is a plan that allows people to break DB work into sets that can be sustained until all work is complete – keep in mind DB variations, in particular, Olympic Lift variations are incredibly challenging for most folks and require more control and accuracy. This will get peoples heart-rates up too high causing them to rest for longer than expected if they aren’t careful. How we mitigate this is by keeping sets small 3-5 reps per set. Ring Muscle-ups should be capable of being done 5-5.

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Conditioning

A: 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 Ski Erg (or x2 Rowing Calories)

10-10-10-10-10

Ring Muscle-ups

*One person works. Split evenly.

Then,

10 Minutes of “Recovery” Work

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

CrossFit Carolina Beach – CrossFit

– Strength: Today you will take 8-10 sets and build to a 1RM Shoulder press. 5,4,3,2,1+ means you will start at 50% and add 10% per set until 90% of old 1RM. No more than 3-4 singles above 90%, including 1-2 attempts at a new 1RM. The goal is to hit a PR of 5#s. This was last tested on 4/19 (only applicable if you were a BP client when it was last tested.)
– Metcon: Bones Jones is a BP benchmark last performed on 3/29 (only applicable if you were a BP client when it was last tested.) A good goal for today is to keep all of your round splits within 30 seconds of one another; to do so we need to avoid redlining. Meaning we want to have another ”gear” in reserve that would allow us to go faster if we absolutely had too. Scale and modify accordingly so that S2OH/T2B variations can be completed in no more than 2 sets.

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Warm-up

A: Warm-up (No Measure)

400m Run as a group

Then,

2 Rounds of:

10 Scapular push up > Down Dog

15 Banded Pulldowns

10 Scapular Pull ups

15 Banded Triceps Pushdowns

*Grab a barbell and complete

2 Rounds of:

10 Bent-over Barbell Rows

10 Shoulder Press

3+3+3 Kip Swings/knee up/T2B (if no T2B; get toes AHAP)

*Good time to go over scaling options for T2B*

Strength/Skill

B: Shoulder Press (5-4-3-2-1+. Rest 2:00)

– Build to a 1RM (1+ = 3-4 singles above 90%)

– Beginner: Shoulder Press: 5 x 5, adding weight if form permits.

Metcon Prep

C: Warm-up (No Measure)

Warm-up S20H/T2B
– Quickly review points of performance for S2OH variations

Strength/Skill

D: Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

Extra Credit

E: KB Curls (4 x 10. Rest 60s.)

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

CrossFit Carolina Beach – Competitors Training

– Strength: Take 8-10 sets to build to a 1RM Shoulder press. 5-4-3-2-1+ means we are starting around 50% and adding 10% each set which should culminate with 3-4 singles ABOVE 90% of current 1RM. A good rule of thumb is to limit PR attempts to 1 or 2 tries, especially is the first attempt is a failed rep. The problem with movements like the shoulder press is people tend to fail too soon and skip the proper ramp-up – this shouldn’t happen. Last tested on 4/19.

– Metcon: Today’s Metcon is intended to be done at 80% effort where your athletes have the goal of keeping their splits within 20s-30s of each other. In this case, starting off around 70% and adjusting your dynamic energy control (pacing) as the workout progresses is smart as well as allowing the body time to adjust to the demands of the workout. Overall, T2B/S2OH should be capable of being done UB. The second AMRAP the strategy should be same as the first. Last tested on 3/2.

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Strength/Skill

A: Shoulder Press (5-4-3-2-1+. Rest 2:00)

B1: Chest Supported DB Rows (3 x 20. No rest.)

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

B2: Band Assisted Squat Jumps (3 x 60. Rest 60s.)

https://www.youtube.com/watch?v=BiPVAX0MMgo

Conditioning

C: Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
Rest 2 minutes then part two

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 GHD Sit-ups

10 Hang Power Snatches (135, 95)

200 Meter Run

Accessory Work

E: DB Curls (4 x 10. Rest 60s.)

CrossFit Carolina Beach – CrossFit

HOLIDAY HOURS!

Only July 4th we will have:

Group Classes- 8:45am and 1:00pm

Come and sweat before you kick off the holiday.

– Strength: We have a ”barbell heavy” day today. Not necessarily heavy in the traditional load sense but heavy regarding the volume that the barbell will be in your hands for. We have three total barbell movements today. Two of them: the squat snatches and power cleans you can choose to add weight across your working sets or stay light to develop and refine your technique. If you choose to add weight you can work your way up to a tough double. The front squats are our last movement and you will be building across 4 sets of a tough set of 4 reps.

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Warm-up

A: Warm-up (No Measure)

–Part A

Full body movement flow (5 mins) *need video

*Grab a band

–Part B

1 rounds of:

20 Bodyweight Single Leg Glute Bridges (both sides)

20 Banded Pull-aparts

20 Around the World

10 Slow OHS

–Part C

3 Hang muscle snatch

3 Hang power snatch

3 Slow OHS

*Break; put bar down

3 + 3 Power snatch from mid-shin + ohs

2 Squat Snatches

*Break; put bar down

2 Hang muscle cleans

2 Hang power cleans

2 Power clean from mid-shin

2 Slow front squats

Strength/Skill

B: Squat Snatch (8 x 2. Rest 90s.)

– add weight each set or technique work

– Reset on each rep

C: Power Clean (6 x 2. Rest 90s. Building)

Reset each rep.

D: Front Squat ( 4 x 4. Rest 90s. – building)

E: Metcon (Weight)

Band Resisted Russian Kettlebell Swing

4 x 25. Rest 60s.

As heavy as possible.

CrossFit Carolina Beach – Competitors Training

– Strength: All work should be fast and efficient today. For your box squats, use a parallel box – if you’re not able to use chains use band tension or straight weight at 60%.

– GPP: All sets of sledpulls should be decently heavy. The medball will be held low on your hips.

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Strength/Skill

A: Squat Snatch (6 x 2 @75%, every 60s. – reset on each rep.)

B: Wide Stance Box Squats (8 x 3 @50% + 25% of chain, every 60s.)

C: Weighted Box Jump (8 x 3, every 60s.)

https://www.youtube.com/watch?v=Va_Y8_Oi2xM

Only the box jump here(no depth drops), but notice how he reaches full hip extension and lands on box with nearly straight legs. That is today’s goal.

Maybe jump onto plates to achieve this tall landing.

Conditioning

D: Sled Drag Power Walk ( 6 x 60 yards(2 laps inside). Rest 60s. )

https://www.t-nation.com/videos/tip-the-sled-power-walk
– wear a weighted vest

– carry a moderately heavy medball low on hips – 50# guys/30# for ladies.

– Sled weight should be heavy but allow for forceful steps.

Accessory Work

E: Standing Banded Ab Pulldowns (heavy band: 6 x 10.)

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

CrossFit Carolina Beach – CrossFit

HOLIDAY HOURS!

Only July 4th we will have:

Group Classes- 8:45am and 1:00pm

Come and sweat before you kick off the holiday.

– Metcon: Show of hands… who wants to live longer? Well, you’re in luck because cardiac output work such as what we are doing today not only contributes to performance and recovery but also helps people live longer by improving the efficiency of your heart. You can think of this as strength and conditioning for your heart specifically. Let’s focus on a roughly 60% sustainable effort for the duration of the 30 mins.

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Warm-up

A: Warm-up (No Measure)

500m row.

Then, with a light KB, perform the following for: 20 on/:10 of:

1-Arm Russian KB Swing – R

1-Arm Russian KB Swing – L

KB Push Press – R

KB Push Press – L

Single Arm KB Row – R

Single Arm KB Row – L

Lateral Burpee over the KB

KB Windmill – R

KB Windmill – L

Goblet Reverse Lunge – R

Goblet Reverse Lunge – L

KB Weighted Situp

Metcon

B: Metcon (AMRAP – Rounds)

With a 30:00 Running Clock:

2k Row

Then with the remaining time max rounds of:

100 Meter Farmer Carry (70, 53)

50 Meter Front Rack Barbell Carry (135, 95)

100 Meter Sledpush (Moderate Weight)

Rest as needed between rounds.

*Scale loading as needed – these should be UB Sets.

*Score = total rounds completed – 2k row is NOT scored.

Extra Credit

C: Warm-up (No Measure)

Spend 5 Minutes on working on the muscle group that you feel is lacking perform a single-joint movement for 3-4 sets of 10-15 reps. Coaches should be able to direct you with this.

CrossFit Carolina Beach – Competitors Training

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Conditioning

A: Metcon (No Measure)

EMOM 40:

Minute 1: 45s Row

Minute 2: 45s Bike

Minute 3: 45s Jog

Minute 4: 45s Ski Erg (or Single Unders)

Minute 5: Rest

CrossFit Carolina Beach – CrossFit

HOLIDAY HOURS!

Only July 4th we will have:

Group Classes- 8:45am and 1:00pm

Come and sweat before you kick off the holiday.

– Strength/Metcon: Today we have two part upper body workout with a fairly high amount of volume. The first part is 10 rounds for time of Pull-ups, dips and barbell rows with 60 seconds between rounds and a 20-minute time cap; the second is 5 rounds of banded work to help bring up your strength endurance. To get the most out of today’s workout and to finish within the time cap you’re going to have to be realistic in regards to your ability level and the scaling options you choose; there are plenty of options. The coach will be able to help with your scaling if you are unsure.

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Warm-up

A: Warm-up (No Measure)

3 part escalating warm up; set up light band on rig

Part 1 (4 mins)

2 rounds of 20 on/:10 transition

– straight arm jumping jacks

– Hollow Rocks

– push up plank; alternate Shoulder taps

Part 2 (5 mins)

2 rounds of:

-10 Single Arm Lat Pulldowns

*3 count lat contraction on each rep

-10 push-ups to floor or Box Push-ups

-20 single arm banded Triceps Extensions per side

-20 Banded Pull-aparts

Part 3 (8 mins)

*coaches use this time to go over movement modifications; see coaches notes

3 rounds of:

3 Pull up variation

6 Dip variations

9 Barbell Rows

*building to workout weight

Metcon

B1: Metcon (Time)

10 RFT:

5 Strict Pull-ups (change grip every 2 sets i.e. pull-up, Chin-up, wide, medium and close grips)

10 Bar Dips

15 Barbell Rows (95, 65)

Rest 60s

21:00 Cap

Rx+:(Ring Dips) (135, 95)

L3: (Reps of 3-6-9)

L2: (Band Assisted Strict Pull-ups) (Push-ups or Box Push-ups)

L1 Metcon:

5 Rounds of:

10 DB Bench Press

10 Double DB Rows

10 DB Hammer Curls

Rest 90s.

B2: Metcon (No Measure)

Then,

Rest 5:00 and complete

5 Rounds, not for time:

20 Banded Pull-aparts (underhand grip)

20 Banded OH Triceps Extensions

20 Banded Pulldown Abs

10:00 Cap

Extra Credit

C: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Competitors Training

– Strength/Metcon: This piece is as much as a ”strength piece” as it is a ”Metcon.”

Submaximal strength, hypertrophy and strength endurance will all be in play here. Much like many CrossFit workouts that involve a large dose of locally demanding movements, you’ll need to break your work before you have to or you’ll likely labor through the later rounds.

Towards the end when peripheral fatigue starts to set in you may need to break the pull-ups and dips into two quick sets each. As far as the barbell rows, these should be pretty light since we know people have a tendency to butcher these, especially when fatigued.

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Conditioning

A: Metcon (Time)

10 RFT:

5 Strict Pull-ups (change grip every 2 sets i.e. pull-up, Chin-up, wide, medium and close grips)

10 Ring Dips

15 Barbell Rows (95, 65)

Rest 60s

21:00 Cap

Rest 5 minutes, then part 2

B: Metcon (No Measure)

Rest 5:00 and complete

5 Rounds, not for time:

20 Banded Pull-aparts (underhand grip)

20 Banded OH Triceps Extensions

20 Banded Pulldown Abs

10:00 Cap

Accessory Work

C: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

CrossFit Carolina Beach – CrossFit

HOLIDAY HOURS!

Only July 4th we will have:

Group Classes- 8:45am and 1:00pm

Come and sweat before you kick of the holiday, if you want!

You choose because you are free.

– Strength: Our focus for the strength work today is to prepare our hips and back for the demands of the metcon. Glute Bridges: 3 sets building to a challenging weight for 6-8 reps, then 4 working sets at that weight, resting 90s between. Then, go right into building your touch and go deadlifts for today’s metcon. 3-4 sets of 4-6 reps, resting roughly one minute between sets, building to today’s metcon weight.
– Metcon: Today’s workout is largely about being smart with your burpees. Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wall balls as possible.

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Warm-up

A: Warm-up (No Measure)

Quick dynamic (5mins):

Knee hug >Lunge w/ t-spine twist

Walk out > Down Dog > walk in

Frankenstein Walk

A-Skip

Butt Kicks

*2 bands warm up; light one on rig for face pulls medium one for banded walks

Then, 3 RDS: (5 mins)

20 X-Band Walks (10 L/10R)

15 Banded Goodmornings

10 Banded Facepull-aparts

:10s RKC Plank

***Set up for glutes bridges and grab medball

Between 3 building sets for glutes bridges, athletes will warm up wall balls with:

4 Pause medball FS *2ct. @ bottom + 4 Wall balls

Strength/Skill

B: Barbell Glute Bridge (3/4 x 6-8. Rest 90s.)

https://www.youtube.com/watch?v=3Rsib0Ralo4
– Choose one weight and use for all sets.

C: Touch ‘n Go Deadlift (Build to Metcon weight in 3-4 sets. Rest 60s)

https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be

Metcon

D: Timebomb (AMRAP – Reps)

In 12:00

50 Wallballs (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs

Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

*Score = total wallballs completed

Extra Credit

E: Banded Hamstring Curls (Double Leg 2 x 50. Rest 90s.)

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