WOD

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout consists of a variety of less conventional work that will challenge your lungs and posterior chain. All work will be completed with one person performing a full set at a time.

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Warm-up

A: Warm-up (No Measure)

400m jog with a buddy. Then, with a light KB, perform the following for :20 on/:10 of:

1-Arm KB Swing – R

1-Arm 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 and Reps)

With a running clock with a partner:

0:00-10:00

Max 100 Meter Sledpushes (moderate weight)

*One athlete completes a full set a time

10:00 – 20:00

Max Reps KB Circuit:

8 Russian Swings Left

8 Russian Swings Right

8 Goblet Squats

8 1-Arm KB Rows each side

*Client choice of weight

*One athlete completes a full set a time

20:00 – 30:00

Max Distance Barbell Front Rack Carry (135, 95)

30:00 – 40:00

Easy Bike or Row Recovery

Extra Credit

C: 5 Minutes of P. Breathing (Time)

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

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)

60 Minutes of “Cardiac Output:”

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

Accessory Work

B: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

CrossFit Carolina Beach – CrossFit

– Strength: Today our strength work consists of upper-body pulling and pushing work with some higher-skill movements. Make sure you choose the option that best aligns with your ability.
– Metcon: Today’s Metcon is intended to challenge your pacing ability – the pace today should not resemble yesterday’s workout. More of a consistent/controlled pace where you take strategic breaks.

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Warm-up

A: Metcon (No Measure)

Grab Boxes and Barbells and complete:

10 Box Jumps

10 Barbell Push Press

10 Burpees

10 Burpee Box Jumps

10 Barbell Push Jerk

Then with the remainder of time:

Review:

– Rope Climbs

– Strict Dips

Strength/Skill

B1: Rope Climb (5 x 1-2. 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: Weighted Dips (5 x 8-10. Rest 45s)

– Rx+: Ring Dips

– Rx: Bar Dips

– L3: Band Assisted Bar Dips

– L2/L1: Box Dips

If you can do 10 UB strict ring dips, add weight.

Otherwise, keep progressing towards rings, and if sets of 10 are a no go, do reps that you can, then finish with eccentrics.

Conditioning

C: Nutshell (Time)

For time:

25 Burpee Box Jumps (24, 20)

50 S20H (135, 95)

25 Burpee Box Jumps

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees No Box) (65, 45)

14:00 Time Cap

Accessory Work

D: Metcon (Weight)

Light DB Shoulder Circuit

3 x 15 ea. Rest 60s.

– Lateral raise + front raise + Cuban press
– These can be done with 2.5 – 5# plates if needed.

CrossFit Carolina Beach – Competitors Training

– Strength: Superset L-Sit rope climbs with Strict Ring Dips. If you’re able to add weight to your Ring Dips do so. Ending with horizontal rowing – these should be heavy, but executed with perfect form.

– Metcon: Today’s pieces include one fast-paced for time – 85-90% effort whereas the second piece the goal is to maintain a consistent effort for the entire 15 minutes – 75% effort. Break your C2B into manageable sets.

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Strength/Skill

A: L-Sit Rope CLimb ( 5 x 1-2. Rest 45s.)

https://www.youtube.com/watch?v=Ewf8rqGRbrE

B: Weighted Dips (5 x 8-10. Rest 45s. Rings today.)

Add weight if able to do 10 unbroken.

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

Conditioning

D: Nutshell (Time)

For time:

25 Burpee Box Jumps (24, 20)

50 S20H (135, 95)

25 Burpee Box Jumps

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees No Box) (65, 45)

14:00 Time Cap
At 15 minute mark do part 2.

E: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP of:

25/20 Calorie Bike

20 C2B Pull-ups

25/20 Calorie Row

Accessory Work

F: Metcon (Weight)

Shoulder Circuit
3 x 15 ea. Rest 60s.

– Front Raise + Lateral Raise + Bent-over Rear Lateral Raises

– These can be done with 2.5 – 5# plates if needed.

CrossFit Carolina Beach – CrossFit

– Strength: Build over the course of 6-7 sets to a heavy set of 1 Power Snatch + 3 Overhead Squats.
– Metcon: This workout is intended to be done at near maximal effort. Whatever load you choose for squat snatches should allow for FAST sets! Do not try to pace this one, just go for it! Score = total reps

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Warm-up

A: Warm-up (No Measure)

5 Minutes of Dynamic Movement that consists of:

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

Ect.

Then,

Banded Snatch Warm-up + Thoracic Mob

– 10 Pass Thru

– 10 Around the World

– 10 OHS

Then,

10 Cook Squats w. OH Reach

10 Thoracic Rotations each side

10 Wall Slides

Strength/Skill

B: 1 Power Snatch+ 3 Overhead Squat (Build to a challenge set. Rest 2:00.)

Metcon Prep

C: Warm-up (No Measure)

2 Rounds of:

3 Touch n Go Squat Snatch

Rest 60s.

Metcon

D: The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches

Extra Credit

E: Warm-up (No Measure)

Single Leg Glute Hip Thrust w. 5 second hold: 3 x 5 ea. Rest 60s.

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM Anderson Front Squat slightly above parallel. You should be able to work above your current 1RM Front Squat. Last tested on 1/7.

– Metcon: Today’s metcon is intended to be all-out efforts for each. You should need that entire 12 minutes rest interval to come close to repeating your output the second time around. Shoot for 20+ reps. Last tested on 1/7.

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Strength/Skill

A: Anderson Front Squat (Heavy 3/1 max. Rest 2:00)

https://www.youtube.com/watch?v=XXG12P4LmRE
Find a form perfect heavy triple, then find a 1RM

– set pins so you start slightly above parallel.

B: 3 Position Snatch (6 x 1+1+1. Rest 2:00. )

1 from High Hang

1 From Mid Patella

1 From Ground
– build to a challenging load

– High hang + hang + ground

Conditioning

C: The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches
Rest 12 minutes, then repeat

D: The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches

Accessory Work

E: Glute-Ham Raises ( 4 x 10. Rest 60s.)

CrossFit Carolina Beach – Competitors Training

– Metcon: Work with a partner today – one person works at a time splitting work as desired. This workout is meant to challenge you from head to toe, but there is less demand local musculature today which is why BMU work sets are kept small. If using a 88# KB is not possible stick to 70/53. Also, complete 10-20 minutes of zone 1 recovery work after. This is a great way to expedite recovery and improve the aerobic system. This work should be completed at a conversational pace, 120-130 BPM. They can complete this work by picking multiple elements or mixing all of them i.e. row, run, ski erg, bike, sled.

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Conditioning

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

30 Wall balls (30, 20)

20 KBS (88, 70)

10 Bar Muscle-ups

20 Goblet Squats (88, 70)

30 Calorie Bike (or Ski Erg)

*One person works. Split as desired.

B: Metcon (No Measure)

10-20 Minutes of “easy” recovery work i.e.

– Bike

– Row

– Jog

– Ski Erg

– Light Sledpull

CrossFit Carolina Beach – CrossFit

– Strength: Today we are performing upper-body work with the close grip bench press (building in weight) and the ring pull-up (4 challenging sets.)

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Warm-up

A: Warm-up (No Measure)

AMRAP 7 at a slow pace:

8 DB Bench Press (alternate position each round i.e. neutral grip, pronated grip)

8 Double DB Rows

16 Banded Pull-aparts (alternate between supinated and pronated grips)

16 Banded Pushdowns

Then,

Review Close Grip Bench Press

Review Ring Pull-ups

*Split group in half. Half will perform CG Bench first and the other half will perform Ring Pull-ups First

Strength/Skill

B: Close Grip Bench Press (8-6-4-2. Rest 90s.)

https://www.youtube.com/watch?v=7aW0JEl3s44
– add weight each set building to a challenging double.

C: Weighted Ring Pull Ups (4 x 5. Rest 60s.)

DB held between feet
– Adv: add weight

– Int: Bodyweight

– Beg: Partner Assisted

D1: Barbell Row (4 x 10. Rest 30s.)

D2: Banded Pushdowns (4 x 15. Rest 30s.)

https://www.youtube.com/watch?v=CgdDX4HtRhY

E: DB Lateral Raises (3 x 15. Rest 60s.)

https://www.youtube.com/watch?v=KaZxDk88bYk&disable_polymer=true

Metcon

F: Metcon (No Measure)

Double Alternating Tabata: 4 x 20s on/10s off:

Side Plank (alternate sides each time – 2 sets total on side)

Extra Credit

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

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

CrossFit Carolina Beach – Competitors Training

– Strength: Today is week 2 of our Front Box Squats, speed pulls, and jumps. This work is meant to be fast/explosive and form and speed should not be compromised on any sets. Remember, this work is incredibly beneficial in utilizing fast twitch muscle fiber. Box Front Squats are only 5% heavier from last week – you would be better served going lighter vs heavier if there is any question.

– Metcon: Benchmark workout that is going to challenge you to hang on to a tough pace. Cleans should be light and capable of being done in big sets. Last tested on 1/31.

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Strength/Skill

A: Front Box Squats (10 x 2 @55-65% of Front Squat, every 60s.)

– Wider than normal Squat Stance

– Parallel box (same used for back Box Squats)

B: Sumo Deadlift Against bands (8 x 1 @55% + band tension every 30 sec)

C: Kneeling jump + box jump (6 x 3, every 60s. Add weight vest if you want)

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

Accessory Work

D: Tugboat (Time)

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)

10:00 Cap

Accessory Work

E: Metcon (No Measure)

Glute Ham Raises: 4 x 8. Rest 90s.

OR

Single Leg Barbell RDLs: 4 x 6 ea. Rest 90s.

– lightweight

CrossFit Carolina Beach – CrossFit

– Strength: Today is week 2 of our Front Box Squats and week 1 of box jumps. This work is meant to be fast/explosive and form and speed should not be compromised on any sets.
– Metcon: Benchmark workout that is going to challenge you to hang on to a tough pace. Cleans should be light and capable of being done in big sets – this time cap is meant to be tight so be smart about your weight choice.

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Warm-up

A: Warm-up (No Measure)

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

Rest 40-60s, add light weight.

Then,

Grab barbells and complete:

3 Muscle Cleans on Coaches Call x 3 sets.

Strength/Skill

B1: Front Box Squats (3/10 x 2 @55-65% of Front Squat, every 60s.)

– Wider than normal Squat Stance

B2: Box Jumps (2/8 x 2, at a challenging height, every 60s.)

Standing High Box Jumps

Metcon Prep

C: Warm-up (No Measure)

Warm-up Light Power Cleans & Bar Facing Burpees

Metcon

D: Tugboat (Time)

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)

10:00 Cap

Extra Credit

E1: Glute-Ham Raises (4 x 8. Rest 90s.)

E2: Single Leg Barbell RDL (4 x 6 ea. Rest 90s.)

https://www.youtube.com/watch?v=ckJXCQ4d7sA
– light weight