WOD

CrossFit Carolina Beach – CrossFit

– Strength: Today are performing a superset of shoulder width bench press and inverted rows. The purpose is to train the triceps, biceps, and back. Add weight each set for bench press and perform all sets that are challenging for the rows.
– 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 much work you want to complete each minute. Top games athletes got around 140 reps when this was first released.

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Warm-up

A: Warm-up (No Measure)

Grab a light KB and complete,

AMRAP 7 at a slow pace:

8 KB Swings (4 Russian + 4 American)

8 Squat Thrusts

16 Banded Pull-aparts

16 Banded Triceps Pushdowns

Then,

3-Way Banded Shoulder Lat Stretch x 30s each position.

Strength/Skill

B1: Medium Grip Bench Press (8-8-6-6-4-4. Rest 45s.)

https://www.youtube.com/watch?v=7aW0JEl3s44
– adding weight each set

– Beginner: 6 x 6 focusing on technique.

B2: Inverted Barbell Rows (6 x 10. Rest 45s.)

https://www.youtube.com/watch?v=1G28qN9FCKE
– 1st 3 sets – pronated grip

– Last 3 sets – supinated grip

Metcon

C: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Extra Credit

D: Alternating DB Curls (1/3 x 10 ea. Rest 60s.)

https://www.youtube.com/watch?v=uFLWSo6o3tg

CrossFit Carolina Beach – CrossFit

– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if you start to lose it end your sets.
– Metcon: The goal with this piece is work maximally on each set. Go with a moderate weight on the sled and rest 60-90s between sets.

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Warm-up

A: Warm-up (No Measure)

BP Lower Complex with an empty BB:

3 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add lightweight.

Then,

Review Sumo Deadlift. Between warm-up sets perform 10 Glute Bridges to activate the glutes.

Strength/Skill

B: Sumo Deadlift (5-4-3-2-1+. Rest 2:00)

– After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.

– Beginner: 5 x 5. Rest 2:00

Metcon

C: Metcon (AMRAP – Rounds)

8-10 Rounds of:

40 Yard Sledpush (moderate weight)

Rest 90s-2:00.

*Score = total # sets of completed

Alternate Option:

AMRAP 18:

30s Max Effort Assault Bike

Rest 90s-2:00

Extra Credit

D: Straight Leg Raises (3 x 8-10. Rest 60s.)

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

CrossFit Carolina Beach – Competitors Training

– Strength: This should take roughly 8-10 singles to complete. As the sets approach heavier loads ie. 80-85%+ make sure you are resting the full 3 minutes. We are NOT using accommodating resistance today as we have not tested a Sumo Deadlift. Even still, you should have a concrete plan in mind, even though we haven’t performed this in quite some time and have focused on using AR.

For your Hang Squat Snatch, the goal is to hit a heavy single – not necessarily a new PR.

– Metcon: The goal with this piece is maximal effort – lactic system work. This is similar work to what we’ve performed before working on the lactic system and it’s ability to recover and maintain high-power output throughout. If you’re wearing heart-rate monitors I’d like to see your HR come down to 115 before starting their next set. This will ensure you can work with similar levels of output throughout. The loading should be somewhat challenging – not quite a full sprint.

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Strength/Skill

A: Sumo Deadlift (5-4-3-2-1+. Rest 2:00)

– After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.

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

– start at 50% and add weight each set

– shoot for a 3 heavy singles

Conditioning

C: Sled Push (10 Rounds of: 40 Yard Sledpush (moderate weight) )

Rest 90s-2:00.

Accessory Work

D: Straight Leg Raises (5 x 8-10. Rest 60s.)

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

CrossFit Carolina Beach – Competitors Training

– Metcon: Today’s metcon will be done with 1 athlete completing a full round. This will allow for both to gain full recovery for all sets and sustain a high level of output throughout, around 80-85%.

With that said, your weight choices should allow for unbroken sets for ALL ROUNDS particularly with the DB Hang Power Cleans, these need to be light. On the other hand, your farmer carries should be heavy.

These should be a challenging 1 lap.

After the metcon you have the option of doing zone 1 cyclical recovery work – 120-130 BPM.

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Conditioning

A: Metcon (AMRAP – Rounds and Reps)

0:00-10:00

200 Meter Run

12 DB Hang Squat Cleans (50, 35)

*One athlete completes a full round at a time

Rest 2:00minutes

B: Metcon (AMRAP – Rounds and Reps)

12:00-22:00

200 Meter Run

12 DB Hang Power Cleans (50, 35)

*One athlete completes a full round at a time

Rest 2:00minutes.

C: Metcon (AMRAP – Rounds)

24:00-34:00

1 lap Farmer Carry Intervals, 70% total weight of deadlift.

*One athlete completes a full round at a time

Accessory Work

D: Metcon (No Measure)

10 Minutes of “Recovery Work”

– Easy bike, jog, row, ski erg, air runner.

CrossFit Carolina Beach – CrossFit

– Strength: Today’s work is similar to that of last Tuesday with some small changes in volume. You should be able to complete all the listed work staying within your ability – no one should be near failure today.
– Metcon: The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is your goal for today. Go light with your BB Rows.

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Warm-up

A: Warm-up (No Measure)

Grab a barbell and a band and complete

3 rounds of BP

Upper Body Complex #2

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Pushdowns

Then,

Review:

– Rope Climbs

– Ring Dips

Strength/Skill

B1: Rope Climb (4 x 2. Rest 45s.)

– Rx+: L-Sit Rope Climb

– Rx: Legless Rope Climb

– L3: Rope Climb w. legs

– L2/L1: Ground to standing with rope x 3 reps.

B2: Ring Dips (4 x 10. Rest 45s)

– Rx+: Ring Dips

– Rx: Bar Dips

– L3: Band Assisted Bar Dips

– L2/L1: Box Dips

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

25 Push Press (95, 65)

50 Barbell Rows (95, 65)

75 Hollow Rocks

100 Push-ups
Rx+:(115, 75)

L3: (75, 55)

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

L1: (Box Push-ups) (45, 25)

Extra Credit

D: Banded Triceps Pushdowns (explosive reps: 4 x 25. Rest 60s.)

https://www.youtube.com/watch?v=aWWmmeuVLhg
– use a light band if needed and crank out fast reps – full ROM though

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s metcon will be done with 1 athlete completing a full round. This will allow you to gain full recovery for all sets and sustain a high level of output throughout. With that said, your weight choices should allow for UB rounds and your DB work should be light/fast. On the other hand, your farmer carries should be heavy.

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Warm-up

A: Warm-up (No Measure)

Set-up DBs and perform:

2 Rounds of:

3 RDL RDLs

3 DB Hang Power Cleans

3 DB Hang Squat Cleans

Rest 60s.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

With a running clock in teams of 2:

0:00-10:00

200 Meter Run

12 DB Hang Squat Cleans (50, 35)

*One athlete completes a full round at a time

Rest 2 minutes then part 2

C: Metcon (AMRAP – Rounds and Reps)

12:00-22:00

200 Meter Run

12 DB Hang Power Cleans (50, 35)

*One athlete completes a full round at a time

Rest 2 minutes then part 3

D: Metcon (AMRAP – Rounds)

24:00-34:00

150 Ft. Single Arm Farmer Carry (30% of deadlift on bar)

*One athlete completes a full round at a time

L3: (45, 30)

L2: (30, 25)

L1: (Light)

Extra Credit

E: Warm-up (No Measure)

10 Minutes of “Recovery Work”

– Easy bike, jog, row, ski erg, air runner.

CrossFit Carolina Beach – Competitors Training

– Strength: Today’s work is similar to that of last Tuesday with some small changes in volume. You should be able to complete all the listed work staying within your ability – no one should be near failure today. Make sure you choose the option that best aligns with your ability so you’re are able to perform the correct amount of volume today.

– Metcon: The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2+ rounds of this workout is your goal for today. Change your grip on your rows every 3rd set i.e. supinated grip, pronated grip, wide grip, medium grip ect.

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Strength/Skill

A1: Rope Climb (5 x 1-2. Rest 45s.)

L-Sit

Legless,

or scale appropriately

A2: Weighted Dips (5 x 8-10. Rest 45s)

B: Kneeling Torso Row (4 x 8-10 ea. Rest 60s.)

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

25 Push Press (115, 75)

50 Barbell Rows (115, 75)

75 Hollow Rocks

100 Push-ups

Rest 2:00 minuts, then part 2

D: Metcon (No Measure)

AMRAP 12:

100 Ft. Sledpull Rows

100 Ft. OH KB Carry, Single Arm Right

100 Ft. OH KB Carry, Single Arm Left

50 Banded Triceps Pushdowns

CrossFit Carolina Beach – CrossFit

– Strength: Today we start a new speed-strength wave for the Back Squat – you’ll see this percentage work for the next 3-weeks. The goal isn’t necessarily to be explosive, but to be efficient for all sets.
– Metcon: Today we are testing a new benchmark workout – say goodbye to your glutes =) Go lighter than you think today with the barbell weight choice, especially if there is any doubt.

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Warm-up

A: Warm-up (No Measure)

3 Rounds of:

5 Russian Swings right/left

5 Goblet Squats

5 Single Leg RDLs each side

5 Rows each side

5 Hand Switches in RDL

10 Alt. Single Leg Glute Bridge (1 count on each rep)

Then,

Power Clean Review

Strength/Skill

B: Back Squat (3/3 x 5 @75%. Rest 2:00)

– 3 warm-up sets/3 work sets.

Metcon Prep

C: Warm-up (No Measure)

Metcon Warm-up:

2a) Power Clean: 2 x 3. Rest 60s.

2b) Front Rack Reverse Lunge: 2 x 3 ea. No rest.

2c) Russian Swings: 2 x 5. Rest 60s.

Metcon

D: Night King (Time)

4 RFT:

10 Power Cleans (135, 95)

20 Alternating Front Rack Reverse Lunges (135, 95) (split between right/left)

30 Russian KBS (70, 53)

L3: (115, 75) (53, 35)

L2: (95, 65) (45, 30)

L1: (75, 55) (35, 25)

Beginner:

Replace PC with 10 Deadlifts

20:00 Time Cap

Extra Credit

E: Double Leg Band Curls (5 minutes max reps. Denote total reps.)

https://www.youtube.com/watch?v=n-tYSFWwlLI

CrossFit Carolina Beach – Competitors Training

– Strength: Today we start a new speed-strength wave for the Back Squat – you will see this percentage work for the next 3-weeks. The goal isn’t necessarily to be explosive but to be efficient for all sets. This is a good opportunity for you to reinforce good technique as well as incur more time under tension than our typical dynamic effort work. Take your time working up and then perform all sets at 75%.

– Metcon: Today we are testing a new benchmark workout.
Go lighter than you think today with the barbell weight choice, especially if there is any doubt. Effort today should be lower to ensure you don’t redline and you can maintain your work throughout – 80% effort so resting early is okay.

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Strength/Skill

A: Back Squat (3 x 5 @75%. Rest 2:00)

3 sets above 50% to warm up to 3×5 at 75%

B: Single Leg Box Jump (8 x 4 ea. Rest 60s.)

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

Conditioning

C: Night King (Time)

4 RFT:

10 Power Cleans (135, 95)

20 Alternating Front Rack Reverse Lunges (135, 95) (split between right/left)

30 Russian KBS (70, 53)

L3: (115, 75) (53, 35)

L2: (95, 65) (45, 30)

L1: (75, 55) (35, 25)

Beginner:

Replace PC with 10 Deadlifts

20:00 Time Cap

Accessory Work

D: Metcon (No Measure)

Reverse Hypers: 4 x 30 @50% of Back Squat. Rest 60s.

OR

GHD Back Raises: 4 x 30 @BW. Rest 60s.

OR

Banded Goodmornings: 4 x 30. Rest 60s.

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)

50 Minutes on the clock:

5k easy Jog

Remaining time AMRAP:

30 Cal Bike

20 Squat Thrusts

10 Strict Pull-ups

20 Air Squats

30 Calorie Row

Accessory Work

B: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing