WOD

CrossFit Carolina Beach – CrossFit

MURPH SIGN-UPS ARE POSTED
Pick your heat time and sign up for potluck style bar-b-q

– Strength: We’ll start a new wave for the Front Box Squat this week based off of your 1RM Front Squat. All sets should be fast/efficient. Use a slightly wider stance than normal.
– Metcon: This is a benchmark workout that will challenge you globally and put your heart-rate near max. Effort should be hard and sets should be big. Challenge yourself to complete the wall balls UB.

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Warm-up

A: Warm-up (No Measure)

With a partner:

Run 400 Meters w. a medball passing it back and forth.

Then on your own,

2 Rounds of:

10 Wall balls

10 Medball cleans

10 X-Band Walks Each direction

10 Glute Bridge with a 2 count hold at top

10 Banded Pull-apart (same band from X-Band Walk – should be a hard 10 reps)

Then,

Proceed to reviewing Front Box Squats.

Strength/Skill

B: Front Box Squats (10 x 2 @50-60% of Front Squat, every 60s.)

– Wider than normal Squat Stance

– Parallel box (same used for back Box Squats)

Metcon Prep

C: Warm-up (No Measure)

Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s.

Metcon

D: Fool in the Rain (Time)

For time:

30-20-10

Wallballs (20, 14)

21-15-9

Deadlifts (225, 155)

Rx+:(275, 185) (30, 20# Medball)

L3: (185, 125)

L2: (14, 10) (155, 105)

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

10:00 Cap

Extra Credit

E: Banded Alphabet (3 sets on each side. Rest 60s.)

https://www.youtube.com/watch?v=8YliVKbQX2E

CrossFit Carolina Beach – Competitors Training

EMOM 30:

Minute 1: 45s easy row
Minute 2: 45s easy bike
Minute 3: 45s easy jog
Minute 4: 45s Single Unders (non-stop)
Minute 5: 45s Walking BW Lunges

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Conditioning

A: Metcon (No Measure)

EMOM 30:

Minute 1: 45s easy row

Minute 2: 45s easy bike

Minute 3: 45s easy jog

Minute 4: 45s Single Unders (non-stop)

Minute 5: 45s Walking BW Lunges

Accessory Work

B: Metcon (No Measure)

*Pick 2 Band Movements and perform 100-150 Reps.

Then,

5 Minutes of Static Stretching

CrossFit Carolina Beach – CrossFit

MURPH SIGN-UPS ARE POSTED
Pick your heat time and sign up for potluck style bar-b-q

– Metcon: Today’s EMOM is meant to be 40s of hard-work, but work that you can repeat for all rounds. Pacing should be around 85%. Be smart, but push yourself to stay with the standard you set for each movement.

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Warm-up

A: Warm-up (No Measure)

“Powerwalk Races” Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.

Then,

Run 400 Meters as a group

Metcon Prep

B: Warm-up (No Measure)

Rowing Skill Work: Spend 10 Minutes Working on refining skills.

Metcon

C: Metcon (AMRAP – Reps)

EMOM 25:

Minute 1: 40s Max Reps Hollow Rocks

Minute 2: 40s Max Calorie Row

Minute 3: 40s Max Double Unders

Minute 4: 40s Max Calories Bike or Ski Erg

Minute 5: Rest

*Score = totals reps + calories

Extra Credit

D: Metcon (AMRAP – Reps)

BP Bodybuilding Complex:

Down the Rack DB Hammer Curls x submax reps each set of DBs

*Between each set complete 15 DB Rolling Triceps Extensions

CrossFit Carolina Beach – Competitors Training

– Strength: Today we are performing a superset of Strict Handstand push-ups and submax strict chin-ups.

Submax = 1-2 reps less than failure. These should be hard sets. Rest the full 2:00 after both movements. There should be no breakdown in form.

The purpose of those work is local fatigue training, but also reinforce good mechanics and train the triceps, delts, and biceps. Use a medium grip for the chin-ups today. Also, rep counts will likely fall off on each subsequent round which is okay today – but if the drop is drastic this is a sign that you are lacking in the local endurance department.

– Metcon: Today’s metcon should be a hard 80%-85% effort. You have 60s rest after each completed round which will allow for partial recovery. Pick a challenging pace and try to maintain for the duration of the workout. This workout is built to allow you to be able to push relatively hard while staying aerobic. How we mitigate relying on anaerobic metabolism is ensuring proper breathing on the Burpees.

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Strength/Skill

A: Strict Handstand Push-Ups (3 x submax. No rest.)

B: Strict Pull Ups (3 x submax. Rest 2:00)

Chin over bar. Play around with mixed grip and supinated

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

With a running clock:

0:00-12:00

12 Burpees

9 Single Arm DB Hang Power Snatch each arm (50, 35)

6 Single Arm DB Push Press each arm (50, 35)

Rest 60s after each complete round

Then part 2.

D: Metcon (AMRAP – Rounds and Reps)

14:00-26:00

12 Burpee Pull-ups

9 Single DB Overhead Squat each arm (50, 35)

3 Rope Climbs (1 Legless + 2 w. legs)

Rest 60s after each completed round

Accessory Work

E: Kneeling Torso Row (1-Arm DB Rows: 3 x 30 ea. Rest 60s. )

Same weight as metcon

CrossFit Carolina Beach – CrossFit

MURPH SIGN-UPS ARE POSTED
Pick your heat time and sign up for potluck style bar-b-q

– Strength: Today we are performing a superset of submax push-ups and submax strict pull-ups. Submax = 1-2 reps less than failure. These should be hard sets. Rest a full 2:00 after both movements. There should be no breakdown in form.
– Metcon: Today’s metcon should be a hard 80%-85% effort. You have 60s rest after each completed round which will allow for partial recovery. Pick a challenging pace and try to maintain for the duration of the workout.

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Warm-up

A: Warm-up (No Measure)

Banded Complex of:

10 Banded Pass Thru

15 Banded Pull-aparts

10 Pass Thru

15 Banded Pull-aparts – supinated grip

10 Pass Thru

15 Banded Facepull-aparts (hold end range for a 1 count)

Then,

Grab a light DB and complete:

8 Single DB Push Press Right/Left

8 Burpees

*Remainder of time review DB Hang Power Snatch

Strength/Skill

B1: Push-ups (3 x submax. No rest.)

Scaling:

– Box Push-ups or Box Dips

B2: Chin-Ups (Strict. 3 x submax. Rest 2:00)

Scaling:

– Partner Assisted Chin-ups

*Denote total reps accumulated for each

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Burpees

9 Single Arm DB Hang Power Snatch each arm (50, 35)

6 Single Arm DB Push Press each arm (50, 35)

Rest 60s
L3: (45, 30)

L2: (35, 25)

L1: (30, 20) (7 Burpees per round)

Extra Credit

D: DB Row (1 arm: 3 x 25 ea. Rest 60s.)

*These are meant to be done with same DB used in the Metcon – or lighter if needed

CrossFit Carolina Beach – CrossFit

– Strength: Today we have several variations to train the posterior as well as the anterior chain. We’ll review each movement before we go to work. The focus is: to feel the correct muscles working, get a great pump, and to be challenged while still focusing on quality of movement.

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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 to split stretch

10 Lateral Cossack Squats

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

Strength/Skill

B: Ultra Wide Stance High Box Squat (3/6 x 4. Rest 2:00)

https://www.youtube.com/watch?v=KcUaze_ZB44
– use a moderate load for all sets

– Focus on perfect technique

C: Hip Thrust (3/5 x 6-8. Rest 90s)

D: Dumbbell 1 1/4 Split Squats (1/3 x 8 ea. Rest 60s.)

https://www.youtube.com/watch?v=jAgedlI5uy4

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

https://www.youtube.com/watch?v=DI1NAIv5PFI&feature=youtu.be

Extra Credit

F: Metcon (No Measure)

5 Minutes of Static Stretching

CrossFit Carolina Beach – Competitors Training

– Strength: Today we have several variations to train the posterior as well as the anterior chain. The focus is to feel the correct muscles working, and to be challenged while still focusing on quality of movement.

There is less emphasis on load today and more emphasis on taxing the correct musculature. Here’s a breakdown of how things should go:

– Box Squats: Moderately heavy weight for all sets – challenging, but executed with perfect form – a box slightly above parallel.

– Glute Hip Thrust or Glute Bridge if using a bench is not an option – 5 challenging sets that allow you to squeeze glutes hard at the top
– 1 1/4 Split Squats: These should be light but naturally suck.
– Serratus crunch: challenging, but no one should be hitting failure – perform with no weight if needed.

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Strength/Skill

A: Wide Stance Box Squats (6 x 4. Rest 2:00. Moderate load. Keep form tight)

B: Hip Thrust (5 x 6-8. Rest 90s.)

C: 1.25 DB Split Squats (3 x 8 ea. Rest 60s.)

https://www.youtube.com/watch?v=jAgedlI5uy4

D: DB Serratus Crunch (5 x 10. Rest 60s.)

https://www.youtube.com/watch?v=DI1NAIv5PFI&feature=youtu.be

CrossFit Carolina Beach – Competitors Training

– Metcon: Today you are working with a partner today splitting work evenly – one person works for 30s and then the other partner works for 30s. The resting person should be ready to complete the next interval to minimize transition time. All work should be completed at a fast pace today. Overall, this workout is meant to challenge you, but not in a way that you will redline.

No rest between movements or intervals – this is one continuous 25-minute workout. Get after that extra credit work today.

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Conditioning

A: Metcon (AMRAP – Reps)

5 Rounds x 60s each station with a partner:

1) Wall balls (20, 14)

2) SDHP (53, 35)

3) Row for Calories

4) Ground to Overhead with a plate (45, 25)

5) Front Rack Carry (53, 35)

*Score = total reps

*Split into 30s of work per athlete

Accessory Work

B: Metcon (No Measure)

Double Leg Banded Hamstring Curls:

3 x 50. Rest 60s.

Then,

20 Minutes of “Recovery” work. Options include:

– easy row

– easy sledpull

– easy jog

– easy bike

*Whichever you choose, go for 20 minutes without stopping at a conversational pace.

CrossFit Carolina Beach – CrossFit

– Metcon: Work with a partner today splitting work evenly – one athlete works for 30s and then the other partner works for 30s. The resting athlete should be ready to complete the next interval to minimize transition time. All work should be completed at a fast pace today.

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Warm-up

A: Warm-up (No Measure)

With your partner:

Run 400 Meters with a medball

Then,

30 Partner Wall balls

30 KB SDHP (15 each)

30 Ground to Overhead with a plate (15 each)

30 Ft. Front Rack Carry (30 ft. each)

Then,

400 Meter run with medball

*Pass the medball off during the run however people like

Metcon

B: Metcon (AMRAP – Reps)

5 Rounds x 60s each station with a partner:

1) Wall balls (20, 14)

2) SDHP (53, 35)

3) Row for Calories

4) Ground to Overhead with a plate (45, 25)

5) Front Rack Carry (53, 35)

6) Rest x 60 seconds
*Score = total reps

*Split into 30s of work per athlete

*Athlete choice of scaling today

Extra Credit

C1: Double Leg Band Curls (3 x 30-50. Rest 60s.)

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

C2: Metcon (No Measure)

On their own:

10 Minutes of “Recovery” work. Options include:

– easy row

– easy Sledpull Powerwalk

– easy jog

– easy bike

*Whichever they choose will be done for 10 minutes without stopping at a conversational pace.

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s metcon is meant to challenge your grip, barbell, and pull-up cycling ability – the 200 meter run between rounds is meant to provide built-in recovery so do not push these run intervals. All sets of Hang Power Cleans and Pull-ups should be capable of being done in 1-2 sets.
– Strength: Today’s work should challenge the upper-body for all sets, but be executed as strict as possible. This work is purposefully done after the metcon as assistance work for the upper-body today.

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Warm-up

A: Warm-up (No Measure)

PVC Game

* every time PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Air Squats

*Progressively make the PVC game harder so you have at least 4 drops

Then,

Grab barbells and complete:

5 Hang Muscle Cleans

Rest + Review Pull-ups + scaling options

5 Hang Power Cleans

5 Pull-ups or scaling option

Metcon

B: Metcon (Time)

For time:

9-8-7-6-5-4-3-2-1

Hang Power Cleans (135, 95)

Strict Chin-ups

*200 Meter Run after each set

L3: (115, 75)

L2: (95, 65) (Band Assisted Strict Chin-ups)

L1: (75, 55) (DB Hammer Curls for Pull-ups today – light)

20:00 Cap

Strength/Skill

C1: Inverted Barbell Rows (Inverted Rows, Supinated Grip: 1/3 x 12. Rest 30s.)

https://www.youtube.com/watch?v=1G28qN9FCKE

C2: Dumbbell Neutral Grip Bench Press (1/3 x 12. Rest 30s.)

https://www.youtube.com/watch?v=Ko2R1VzAHGU
– Elevate a Bench on 45# plate

– Done with palms facing in (neutral) grip

Strength/Skill

D: Banded Face Pulls (5 Minutes of Max Reps. Rest as little as possible.)

*Every time you stop complete 10 second hollow hold