WOD

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how much weight you’re going to add each set.
– Metcon: Benchmark workout. Hint: go lighter than you think as both dumbbell movements are NOT comparable to their barbell counterparts. You should be able to do at least 10 reps per set.

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Warm-up

A: Warm-up (No Measure)

At a slow pace:

3 Rounds of:

6 DB Power Cleans

6 DB Front Squats

6 DB Push Press

30 Single Unders

Then,

2 Rounds of:

X-Band Walks x 10 right

X-Band Walks x 10 left

Banded Goodmorning x 10

Strength/Skill

B: Front Squat (At a slow pace: 5-4-3-2-1+. Rest 2:00)

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

– Beginner: 5 x 5, adding weight if form permits

Metcon Prep

C: Metcon (No Measure)

DB Power Clean + DB Thrusters:
– 3 x 2 + 2 warming up for the Metcon. Rest 90s.

– this should be done at a FAST pace to prepare the lungs for the Metcon.

Metcon

D: Freshman V2 (AMRAP – Rounds and Reps)

AMRAP 7:

7 DB Power Cleans (50, 35)

7 DB Thrusters (50, 35)
L3: (40, 30)

L2: (30, 20)

L1: (25, 15)

Extra Credit

E: Single Leg DB RDL w/ Support (4 x 6 ea. Rest 30s.)

https://www.youtube.com/watch?v=PcokL9gHgOA
* w/ support

*Between sets complete 15 Standing Banded Ab Pulldowns

CrossFit Carolina Beach – Competitors Training

– Strength: The goal today is build to a new 1RM Front Squat over the course of 8-10 sets. Remember, that resting longer between heavy sets is completely warranted to allow for proper recovery between sets.

Overall, it’s important to have a plan in mind in terms of how progression with weights will look. Last tested on 8/13. We’ll be using this number starting NEXT Thursday. This work will be percentage work and done for the next 3-weeks. For your squat snatch, the goal is to hit a small PR today.

– Metcon: Effort for this piece should be high, around 90% and allow people to work with minimal resting. We last tested this piece on 9/6/18 so if you performed this last time you should know exactly how to approach and smash your previous score.

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Strength/Skill

A: Front Squat (5-4-3-2-1+. Rest 2:00)

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

B: Snatch (10 x 1, every 90s.)

– start at 50% and shoot for a new 1RM.

Conditioning

C: Freshman V2 (AMRAP – Rounds and Reps)

AMRAP 7:

7 DB Power Cleans (50, 35)

7 DB Thrusters (50, 35)

Accessory Work

D: Glute-Ham Raises (5 x 5. Rest 60s.)

– against heavy band tension or added weight

– this should be 5 hard reps.

*Between sets complete 15 Standing Banded Ab Pulldowns

CrossFit Carolina Beach – CrossFit

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CrossFit Carolina Beach – Competitors Training

– Strength: The purpose of today’s strength work is twofold: improve HSPU skill and capacity. Work within your ability and don’t hit failure today. Keep in mind, that the guidelines I’ve provided are simply that – you can make adjustments to volume and variations (strict vs. kipping.)

– Metcon: Much like last Friday’s metcon we are working the strength endurance of the upper-back, core, shoulders. You should be able to work without having to rest excessively today – shoot for 75% for all rounds and sustain that for the entire 18 minutes. Remember, that barbell rows often challenge people more than they think they will which means going lighter may be the best course of action for most. These should be able to be completed in 2 sets for the majority of the workout.

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Strength/Skill

A: Handstand Push-ups (20-30 reps of your choice(hardest possible))

Handstand Push-ups Volume Accumulation

– Rx++:(Accumulate 20-30 Strict Deficit Reps)

– Rx+: (Accumulate 20-30 Strict Reps)

– Rx: (Accumulate 5 Strict + 20 Kipping)

*In between sets complete 20 Banded Facepull-aparts

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

50 Ft. Handstand Walk

40 Double Unders

30 Walking Lunges (BW)

20 Barbell Rows (95, 65)

10 T2B

5/3 Bar Muscle-ups

Accessory Work

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

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

CrossFit Carolina Beach – CrossFit

– Strength: The purpose of today’s strength work is twofold: improve HSPU skill and capacity. You should work within your ability and not hit failure today.
– Metcon: Much like last Friday’s metcon we are working the strength endurance of the upper-back, core, shoulders. You should be able to work without having to rest excessively today – shoot for 75% for and sustain that for the entire 12 minutes.

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Warm-up

A: Warm-up (No Measure)

Partner Abmat Pizza Game:

*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.

*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

*This warm-up will be done for 8 minutes then the remainder of the time you’ll review Handstand Push-ups.

Strength/Skill

B: Handstand Push-ups (Choose level you can complete, but will push you)

– Rx+: (Accumulate 20-30 Strict Reps)

– Rx: (Accumulate 5 Strict + 20 Kipping)

– L3: (Accumulate 20-30 Kipping)

– L2: (Accumulate 20 to 1-2 Abmats)

– L1: (Accumulate 30-50 Box Push-ups)

*In between sets complete 20 Banded Facepull-aparts

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

40 Double Unders

30 Walking Lunges (BW)

20 Barbell Rows (95, 65)

10 T2B

Rx+:(End each round with 5/3 Bar Muscle-ups)

L3: (75, 55)

L2: (65, 45) (Knee Lifts)

L1: (20 Walking Lunges per round) (55, 35) (Abmat Sit-ups)

Extra Credit

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

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

CrossFit Carolina Beach – Competitors Training

– Strength: Today is week 2 of our Back Squat rep work. All sets should be challenging, but there should not be any breakdown in technique.

We’ll conclude today’s work with a squat clean challenging single over the course of 6 sets done every 60s. The purpose of the squat clean work is to work up to a heavy single – roughly 85% of 1RM in 6 quick sets. End on a high-note – there should not be any missed reps here.

– Metcon: Today’s metcon consists of a few elements mainly to train the posterior chain, grip, core, and aerobic system. This workout is more of an accessory piece but will still elevate peoples heart-rates as well as challenge them from head to toe. All weight choices should be heavy.

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Strength/Skill

A: Back Squat (3 x 5 @80%. Rest 2:00 – 4 warm-up sets/3 work sets)

B: Squat Clean (6 x 1, every 60s. )

– add weight each set up to a heavy single.

Conditioning

C: Metcon (No Measure)

EMOM 20:

Minute 1: 10 Deadlifts (conventional touch n go)

Minute 2: 10 Goblet Box Squats (AHAP)

Minute 3: 10 Sumo Deadlifts (same weight as conventional) (touch n go)

Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft)

*Your choice of weights today – challenging, but there should be UB without any breakdown in technique.

Accessory Work

D: Metcon (No Measure)

5 Minutes of Static Stretching

CrossFit Carolina Beach – CrossFit

– Strength: Today is week 2 of our Back Squat rep work. All sets should be challenging, but there should not be any breakdown in technique. We’ll conclude today’s work with a challenging squat clean single over the course of 6 sets done every 60s.
– Metcon: Today’s metcon consists of a few elements mainly to train the posterior chain, grip, core, and aerobic system.

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Warm-up

A: Warm-up (No Measure)

100 Ft. of Knee Hug + Forearm to floor + Toe Point + Thoracic Rotation

Then,

Grab barbells and complete:

10 Romanian Deadlifts

10 Front Squats

10 Back Squats

10 Goodmornings (squeeze glutes at top)

10 Muscle Cleans

Then,

Review the squat clean

– 3 Clean Pulls

– 3 Power Cleans

– 3 Squat Cleans on the coaches call. Rest 10s-20s between sets of 3 giving your clients guidance & ques.

Strength/Skill

B: Back Squat (4/3 x 5 @80%. Rest 2:00)

– 4 warm-up sets/3 work sets

C: Squat Clean (6 x 1, every 60s.)

– add weight each set up to a heavy single.

Metcon

D: Metcon (No Measure)

EMOM 16:

Minute 1: 10 Romanian Deadlifts (AHAP)

Minute 2: 10 Goblet Box Squats (AHAP)

Minute 3: 10 Air Squat Jumps

Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft)

*Your choice of weights today – challenging, but there should not be any breakdown in technique.

Extra Credit

E: World’s Greatest Stretch30s each pose (No Measure)

https://www.youtube.com/watch?v=C3i3DZYn5YE

CrossFit Carolina Beach – Competitors Training

– Recovery: Today’s work can be done however you see fit i.e. mixing and matching pieces or performing 1-2 of the choices. The most important aspect of this keeping the HR in the correct range so wear a monitor make sure you do not exceed 150 BPM. This work should be EASY.

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Conditioning

A: Metcon (No Measure)

40 Minutes of “Cardiac Output:”

Row, Bike, Jog, light sledpull, swim, ect. You can mix and match this however you see fit.

Accessory Work

B: Band Pull Throughs (4 x 25. Rest 60s.)

CrossFit Carolina Beach – CrossFit

– Metcon Prep: Today we’ll spend a small amount of time working on the power snatch + overhead squat to prepare for today’s metcon.
– Metcon: Today’s workout is about consistency – barbell cycling and run intervals. This is a longer piece so look to maintain a slower pace, around 75-80%. This should not be a sprint. The barbell loading increases with each round so this should change your strategy.

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Warm-up

A: Warm-up (No Measure)

Banded Snatch Warm-up

Then,

“Burgener Warm-up w. 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 barbells and complete:

3 Hang Muscle Snatch

3 Hang Power Snatch

Put bar down + rest 10s

3 Power Snatch on Coaches Call

Strength/Skill

B: 1 Power snatch + 1 Squat Snatch + 2 Overhead Squat (5 sets. Adding weight if form permits. Rest 90s)

Metcon

C: Metcon (Time)

For time:

Run 400 Meters

21 Power Snatch (115, 75)

Run 800 Meters

15 Power Snatch (135, 95)

Run 1 Mile

9 Power Snatch (155, 105)

L3: (95, 65) (115, 75) (135, 95)

L2: (75, 55) (95, 65) (115, 75)

L1: (Alt. DB Snatches x 16 Total Reps per round)

30:00 Time Cap

CrossFit Carolina Beach – Competitors Training

– Strength: Today are performing a superset of shoulder width bench press and ring pull-ups. The purpose is to train the triceps, biceps, and back. Add weight each set for bench press and add band resistance if possible to ring pull-ups.

– Metcon: Today we’ll partner up to judge/count for each other and perform a past open WOD that is incredibly deceiving. This workout really is about being smart with your pacing so come up with a goal in terms of how work you want to complete each minute. Top games athletes got around 140 reps when this was first released. The intent of today is quite different than yesterday, although it will feel similar the energy sources used will be more aerobic today.

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Strength/Skill

A1: Bench Press (8-8-6-6-4-4. Rest 45s. Building)

A2: Ring Pull Ups (8-8-6-6-4-4. Rest 45s. – Strict)

– As reps drop add band resistance attached to a DB on the floor if able to go UB.

Conditioning

B: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Accessory Work

C: DB Curls (4 x 10 ea. alternating. Rest 60s. )

*Between sets complete 50 Banded Pull-aparts