WOD

CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 6 in 6 sets on medium grip bench press.
– Metcon: Mixed modality EMOM – you should have enough rest to transition but expect to be challenged by this one. Scaling needs to be on point and sets shoul dbe done UB.

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Warm-up

A: Warm-up (No Measure)

Oscillatory Foam roll pecs: x 60 seconds per side.

Then,

“Rusin Triset”

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

10 Thoracic Rotations (5 each side)

Then,

Review Metcon Movements:

– Hang Power Cleans

– Pull-ups

– Wall balls

Strength/Skill

B: Bench Press (medium grip: Build to a heavy 6 in 6 sets. Rest 2:)

– Use a medium grip – shoulder-width grip

– Shoot for 80% of 1RM if Known

– Beginners: Only add weight if form permits.

C: Chest Supported DB Rows (5 x 10. Rest 60s.)

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

Conditioning

D: Metcon (AMRAP – Reps)

EMOM 12:

Minute 1: 15 Hang Power Cleans (115, 75)

Minute 2: 15 Pull-ups

Minute 3: 15 Wall balls (20, 14)

Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)

Rx+:(EMOM 16) (C2B Pull-ups) (30, 20) (Ski Erg if possible)

L3: (95, 65)

L2: (75, 55) (Band Assisted Pull-ups x 10) (14, 10)

L1: (65, 45) (Ring Rows x 15) (10, 8)

Accessory Work

E: Metcon (Weight)

Elbows Out Triceps Extensions: 1/3 x 15. Rest 60s.

– Slight incline bench if possible.

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CrossFit Carolina Beach – Varsity

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Barbell Work

A: Snatch (10 minutes to find a heavy)

B: Deadlift (5 x 3 reps. Get heavy)

C: Push Press (5 x 3)

Accessory Work

D1: Dumbbell High Pull-Single Arm (3 x 8 per side)

D2: Weighted Plank (3 x 30 seconds )

CrossFit Carolina Beach – Varsity

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Warm-up

Main Lift

A: Thruster (3, 3, 2, 2, 1, 1, 1)

B: Front Squat (4 x 5)

Conditioning

C: Metcon (No Measure)

4 rounds not for time:

10 Goblet Squats

15 Russian KB Swings

20 sec max calories airbike

Cash Out

D: Delt Burner 4 (2 sets 5 full reps)

Front raise, hold 1 sec

Retract to lateral raise position,

Hold 1 sec

Lateral raise, hold 1 sec,

Push to front raise position,

Hold 1 sec

CrossFit Carolina Beach – Express Fit

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Warm-up

A: Warm-up (No Measure)

500 M row then:

2 rounds

10 banded pull-aparts

10 banded push-downs

10 banded pull-downs

Strength/Skill

B1: Double Overhead Carry (5 x 1 lap wothout settind weights down)

Can be DB’s, KB’s, or Yoke

B2: Straight Leg Raises (5 x good effort!)

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

Accessory Work

C1: Hammer Curls (3 x 12)

no rest. straight into push-downs

C2: Banded Pushdowns (3 x 25)

https://www.youtube.com/watch?v=CgdDX4HtRhY
Use heaviest band you can handle. Then rest 60 seconds before next set of curls

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

Oscillatory foam roll hip flexors: x 60s seconds each side.

Then,

50 Ft. of Knee hug + lunge + toe point + thoracic rotation

50 Ft. of Jumping Jack Shuffle each direction

50 Ft. of Inch Worms

50 Ft. of X-Band Walks – 25 ft. each direction + 10 Banded Goodmorning before changing direction.

10 Bird Dogs each side – slow + controlled hold end ROM for 1 count on each rep.

Then,

3 Sets of:

3 Thrusters from the rack warming the movement

*Between sets complete 3 Seated Dynamic Vertical Jumps

B: Thruster (Build to a 1 RM over 10 sets)

From the rack

Beginner – find a challenging 3

Conditioning

C: Jim Beam (Time)

9 – 15 -21 Thursters and Bar-Facing Burpees

L3: (75, 55)

L2: (65, 45)

L1: (55, 35) (Burpees)

9:00 Time Cap

RX+ (competitors)

AMRAP 10

Sledpull Powerwalk 60M

CrossBody Carry 60M

Extra Credit

E: Warm-up (No Measure)

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.

Then,

Foam Roll Lateral Hip x 60s each side.

CrossFit Carolina Beach – CrossFit

– Metcon: Work with a partner today – one person works and split as desired. All sets should be challenging but scaling should allow for touch n go sets of perfect power cleans.

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Warm-up

A: Warm-up (No Measure)

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover + Split Stretch

10 Lateral Squats

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Then,

Review + Warm-up

– Power Cleans

– Wall balls

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 in teams of 2:

150 Wall balls (20, 14)

150 Power Cleans (115, 75)

150 Calorie Row

*One person works at a time – split as needed.

Rx+:(Calories on Bike)

L3: (95, 65)

L2: (75, 55) (14, 10)

L1: (65, 45) (10, 8)

*Alternate Option for Rowing – 100 Cals on Bike or Ski OR 1 Mile Run

Accessory Work

C: Warm-up (No Measure)

15 Minutes of “easy” cardio – If wearing a HR monitor do NOT exceed 130 BPM – Conversational recovery work.

CrossFit Carolina Beach – Competitors Training

– Strength: Strength ONLY work today to take advantage of all the extra calories you’ve taken in! Have fun and move some weight today!

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Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll adductors x 1-2 spots x 1-2 inches + 20-30s each spot + Adductor Rock back stretch: 2 x 5 each side.

2) 2 Rounds of:

10 Banded Pull-aparts

10 Single Leg Glute Hip Thrusts on Bench (5 each)

3) 3 Rounds of:

Tempo Goblet Squat x 5

Russian KBS x 5

4) Review Snatches – this will progress right into our strength work.

Strength/Skill

B: Snatch (Heavy 1 in 10 sets. Rest 90s.)

– any style

C: 1 1/4 Back Squat (5 x 3 Building)

Add chains or bands

D: Sumo Stance RDLs w. bands pulling forward (2/3 x 8 – rest 90 sec)

https://www.youtube.com/watch?v=bvX9Mxw-fJc

E: DB Walking Lunges (1/3 x 20. Rest 90s.)

Carry 2 dumbbells.
– 1 warm-up set with BW then 3 work sets of 20 total reps.

Accessory Work

F: Warm-up (No Measure)

– Foam roll pecs x 60s each

– Biphasic Lat Strech x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CrossFit Carolina Beach – CrossFit

– Strength: Strength ONLY work today to take advantage of all the extra calories you’ve taken in! Have fun and move some weight today!

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Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll adductors x 1-2 spots x 1-2 inches + 20-30s each spot + Adductor Rock back stretch: 2 x 5 each side.

2) 2 Rounds of:

10 Banded Pull-aparts

10 Single Leg Glute Hip Thrusts on Bench (5 each)

3) 3 Rounds of:

Tempo Goblet Squat x 5

Russian KBS x 5

4) Review Snatches – this will progress right into our strength work.

Strength/Skill

B: Snatch (Heavy 1 in 10 sets. Rest 90s.)

– any style

C: 1 1/4 Front Squat (Heavy 3 in 5 sets. Rest 2:00)

https://www.youtube.com/watch?v=KUTD9Uijj_Q
– use chains or bands if possible

D: DB Walking Lunges (1/3 x 20. Rest 90s.)

Carry 2 dumbbells.
– 1 warm-up set with BW then 3 work sets of 20 total reps.

Accessory Work

E: Warm-up (No Measure)

– Foam roll pecs x 60s each

– Biphasic Lat Strech x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CrossFit Carolina Beach – CrossFit

Bring your friends or family visiting from out of town. This workout will be accessible to anyone and lots of fun for everyone who comes. Come work off some of the feast that you are about to enjoy!

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Warm-up

A: Warm-up (No Measure)

5 Minutes Dynamic Movement

5 Minutes Instruction

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 32

Obstacle course

Score rounds + reps

Accessory Work

C: Delt Burner 4 (3 x 5 total reps)

Front raise, hold 1 sec

Retract to lateral raise position,

Hold 1 sec

Lateral raise, hold 1 sec,

Push to front raise position,

Hold 1 sec

CrossFit Carolina Beach – CrossFit

Bring your friends or family visiting from out of town. This workout will be accessible to anyone and lots of fun for everyone who comes. Come work off some of the feast that you are about to enjoy!

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

5 Minutes Dynamic Movement

5 Minutes Instruction

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 32

Obstacle course

1 Round =

200m run

10 KB Swings (53/35)

10 Cal bike

10 Cal row

10 Box jump overs (24/20)

Yes – step ups are Rx

1 pass over the jerk blocks

Score rounds + reps

Accessory Work

C: Delt Burner 4 (3 x 5 total reps)

Front raise, hold 1 sec

Retract to lateral raise position,

Hold 1 sec

Lateral raise, hold 1 sec,

Push to front raise position,

Hold 1 sec