WOD

CrossFit Carolina Beach – Competitors Training

– Strength: Today’s work should challenge the upper-body for all sets, but be executed as strict as possible. Take 1 set of each to figure the correct positioning for the inverted rows and correct weight for the DB Bench Press. This work should be illicit a new pump of the biceps and triceps and finish out today’s work quite nicely. The goal of this work is to get a good pump.

– Metcon: Today’s metcon is meant to challenge your grip, barbell, and pull-up cycling ability – the 200 meters run between rounds is meant to provide built-in recovery so you should not try to push your run intervals. All sets of Hang Power Cleans and Pull-ups should be capable of being done in 1-2 sets. This workout should resemble an 80% pace, but the run should be completed around 50-60% effort – again we want to clear lactate during the running sets and allow people to remain efficient. The time cap should allow everyone to finish today.

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Strength/Skill

A: DB Floor Press (Build to a heavy set of 5. Rest 90s. – Pronated)

https://www.youtube.com/watch?v=cnIMh8-TEWM
5-6 sets

B1: Inverted Barbell Rows (Supinated Grip: 3 x 12-15. Rest 30s.)

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

B2: KB Tricep Extensions (3 x 12-15. Rest 30s.)

https://www.youtube.com/watch?v=IahiNLDg8Ok&feature=youtu.be

Conditioning

C: 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

20:00 Cap

Accessory Work

D: Metcon (AMRAP – Reps)

Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.

*Every time you stop complete 10-second hollow hold

CrossFit Carolina Beach – CrossFit

– Strength: This the final week of Wide Stance Box Squats. All sets should be fast but executed with perfect form. If you’re feeling slow it would be better to go lighter.
– Metcon: Today’s metcon is a mix of explosive work, unilateral, and core work. This should be more of a quality over quantity piece – go with a challenging height for box jumps – these should be done for explosiveness, not cycle rate, a heavyweight for your lunges and as heavy as possible with the Farmer Carry.

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Warm-up

A: Warm-up (No Measure)

3 Rounds of:

5 Romanian Deadlifts

5 Sumo Stance Romanian Deadlifts

5 Front Squats

5 Back Rack Reverse Lunges each Leg

5 Goodmornings

5 Wide Stance Back Squats

Rest 40-60s, add light weight.

Then,

Set-up for Box Squats, Farmer Carries, and High Box Jumps reviewing all movements.

Strength/Skill

B: Wide Stance Box Squats (3/6 x 3 @60-70% of Back Squat 1RM, every 60s.)

– 15″ Parallel Box

Metcon

C: Metcon (Weight)

Every 4:00 x 5 Sets:

5 High Box Jumps (30, 24)

10 Back Rack Reverse Lunges (185, 125)

100 Ft. Heavy Farmer Carry

L3: (24, 20) (155, 105)

L2: (20, 15) (135, 95)

L1: (Seated Dynamic Vertical Jumps) (95, 65)

*Score = weight for lunges

Extra Credit

D: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Competitors Training

-Strength: This the final week of Wide Stance Box Squats. All sets should be fast but executed with perfect form. We’ll conclude today’s DE work with some snatch grip power high pulls.

– Metcon: Today’s metcon is a mix of explosive work, unilateral, and core work. This should be more of a quality over quantity piece – challenge yourself with the height for box jumps – these should be done for explosiveness, not cycle rate and done stepping down on each rep.

Plyometrics is the best tool we have to develop explosive strength and train fast twitch muscle fibers.

For the back rack lunges these should be a heavyweight but capable of being done UB – These should be done out of a rack.

For the farmer carries these should be as heavy as possible (use handles if possible) and a ’hard’ 100 feet. Overall, this workout should give you enough rest to execute each round with perfect technique.

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Strength/Skill

A: Wide Stance Box Squats ( x 3 @60-70% of Back Squat 1RM, every 60s. Paralle)

B: Snatch Grip Power High Pulls (4 x 8. Rest 60s. Building as able.)

Snatch pulls repeated from hang position.

Metcon

C: Metcon (Weight)

Every 4:00 x 5 Sets:

5 High Box Jumps (Challenging height)

10 Back Rack Reverse Lunges (185, 125)

100 Ft. Heavy Farmer Carry

*Score = weight for lunges

Accessory Work

D: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – CrossFit

– Metcon: Today we are performing 3, 10-minute EMOMs all with different objectives. This work should be challenging, but 100% sustainable.

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Warm-up

A: Warm-up (No Measure)

At a slow pace:

10-8-6-4-2

Squat Thrusts

Air Squats

*Run 100 Meters after each round

Then,

Review:

– Handstand Hold or OH KB Hold

– Iso Dynamic Double KB Rows

– X-Band Walks

– Strict Push-ups

Metcon

B: Metcon (AMRAP – Reps)

EMOM 10:

ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps)

EVEN Minutes: 20s Handstand Hold

L2: (15s Handstand Hold)

L1: (20s Overhead KB Hold)

Metcon

C: Metcon (AMRAP – Reps)

EMOM 10:

ODD Minutes: 15 Air Squats

EVEN Minutes: 15 Burpees

L2: (10 Reps of each)

L1: (10 Reps of Air Squat) (6-8 Reps of Burpees)

Extra Credit

D: Metcon (No Measure)

EMOM 10:

ODD Minutes: 10 X-Band Walks Left + Right

EVEN Minutes: 10 Strict Push-ups

L2: (Box Push-ups)

L1: (DB Triceps Extensions)

CrossFit Carolina Beach – Competitors Training

– Recovery: Nothing today should be overly challenging and your heart-rate should stay inside of 150 BPM.

Similar to last week expect this week we’ll finish with a light sledpull. This should be done without stopping. Denote how much time you and the remaining and total distance of sledpull.

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Conditioning

A: Metcon (No Measure)

40 Minutes on the clock:

1k Row

2k Jog

3k Bike

Remaining time: Max Distance Light Sledpull Powerwalk

Accessory Work

B: Metcon (No Measure)

40-30-20-10

Banded Pull-aparts (alternate grips)

Light DB Bench Press (same as last week)

CrossFit Carolina Beach – CrossFit

– Strength: Today we are building to a moderate set of 1 Push Press + 1 Push Jerk + 1 Split Jerk. The goal isn’t necessarily to hit a max – just 3 challenging sets. Focus on your technique.
– Metcon: Today’s workout is meant to challenge your shoulder and core endurance. Keep your effort consistent, even if that means going slower than you plan. Loading is meant to be light today – go lighter than you think if you have any doubts.

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Warm-up

A: Warm-up (No Measure)

Grab barbells and a jump rope and complete a coach led warm-up of:

50 Single Unders

5 Shoulder Press

10 Bent-over Barbell Rows

40 Single Unders

5 Push Press

10 Bent-over Rows

30 Double Unders or Attempts

5 Push Jerk

10 Bent-over Rows

20 Double Unders or Attempts

5 Hang Muscle Snatch

10 Double Unders

5 Hang Power Snatch

Then,

The remainder of Warm-up take people to rack and warm-up Push Press + Push Jerk + Split Jerk.

Strength/Skill

B: Push Press + Push Jerk + Split Jerk (10 x 1 + 1 + 1. Rest 90s.)

0 x 1 + 1 + 1. Rest 90s.

– Build to a moderate weight over the course of 10 sets.
– Build to a moderate weight over the course of 10 sets.

Metcon Prep

C: Metcon (No Measure)

Warm-up T2B + Renegade Rows + Hang Power Snatch

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

30 DB Renegade Rows (50, 35) (total reps)

20 Hang Power Snatch (75, 55)

10 T2B

Rx+:(95, 65) (5/2 Ring Muscle-ups after T2B)

L3: (65, 45)

L2: (Double Under Attempts) (55, 35) (Knee Lifts)

L1: (Single Unders) (PVC) (45, 35) (Abmat Sit-ups)

Extra Credit

E: Banded Triceps Complex (x 90s Max Reps all)

– Supinated Grip Pushdown (median head of triceps) x 90s Max Reps

– Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps

– Overhead Extension (all three heads + anconeous) x 90s Max Reps

*Denote TOTAL number reps complete

https://www.youtube.com/watch?v=D00cMmVIZkg

CrossFit Carolina Beach – Competitors Training

– Strength: Today we are building to a moderate set of 1 push press + 1 push jerk + 1 split jerk against a single strand band. The goal isn’t necessarily to hit a max – just a 3 challenging sets. This work has two purposes: 1) Provide variance to our overhead work in which people will be able to refine their dip and drive phase 2) Build to a challenging, but technically proficient set. All sets should look as good as the one before it and for many technique should actually improve as they build in weight. Ending on 80%-85% of 1RM push press today is a good goal. There should be NO missed sets. Even beginners should benefit today – they’ll simply use one load across all sets or add weight if form permits.

– Metcon: Today’s workout is meant to challenge your shoulder and core endurance executed at around 75% effort. This means you should be able to keep your effort consistent, even if that means going slower. Loading is meant to be light today – you should go lighter than they think if they have any doubts.

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Strength/Skill

A: Push Press + Push Jerk + Split Jerk (10×1 with a thin single strand band, building)

0 x 1 + 1 + 1. Rest 90s.

– Build to a moderate weight over the course of 10 sets.

B: Barbell Row (4 x 6, AHAP. Rest 60s. )

Use bands or chains if possible. Snatch grip today.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

40 Double Unders (use a heavy rope if possible)

30 DB Renegade Rows (50, 35) (total reps)

20 Hang Power Snatch (95, 65)

10 T2B

5/2 Ring Muscle-ups

Accessory Work

D: Metcon (AMRAP – Reps)

Banded Triceps Complex

– Supinated grip pushdown (median head of triceps) x 90s Max Reps

– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps

– Overhead Extension (all three heads + anconeous) x 90s Max Reps

*Denote TOTAL number reps complete

CrossFit Carolina Beach – CrossFit

– Strength: Today we are building to max Sumo Rack Deadlift. The purpose of this is to use less range of motion to tax your posterior in a different way.
– Metcon: Today’s metcon is meant to be done at maximal effort and completed in as few sets as possible – challenge yourself, but opt for moving faster vs. going heavier. All sets of squats and KBs should be capable of being done in sets of 10.

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Warm-up

A: Warm-up (No Measure)

Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to the opposite hand

Carioca

Then with a light KB:

5 Sumo Deadlifts with KB

5 Russian KBS

5 Goblet Squats

*Go up in KB weight + repeat

Then,

Get barbells and start warming up Sumo Rack Pull Deadlifts – this will flow right into the strength section of today’s class.

Strength/Skill

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

https://www.youtube.com/watch?v=2aZLnVOoYGQ

Set bar just below knees
– 1+ = 3-4 sets of 1 up to a 1RM.

– Beginner: Build to a challenging set of 3 if form permits.

Metcon Prep

C: Warm-up (No Measure)

Warm-up Back Squats & Russian KBS

Metcon

C: Tombstone (Time)

For time:

30 Back Squats (225, 155)

50 Russian KBS (70, 53)

30 Calorie Bike (24 Calories ladies)

Rx+:(275, 185) (88, 70)

L3: (185, 125) (53, 35)

L2: (155, 105) (45, 30)

L1: (135, 95) (35, 25)

*Alternate Option for Air Bike:

400m Run

40/34 Calorie Row

30/24 Calorie Ski Erg

8:00 Cap

Extra Credit

D: Metcon (No Measure)

2 Options:

– Light Sledpull Powerwalk x 400 meters

– Reverse Hypers: 4 x 15. Rest 60s.

CrossFit Carolina Beach – Competitors Training

– Strength: The goal today is to build to a Rack Pull Sumo Deadlift over the course 7-9 sets. Remember, 1+ means 3-4 singles building to a max. If you’re unable to use a rack you can elevate the plates off the floor by using plates, mats, or blocks. The bar should be set right below the knee. The purpose of the rack deadlift is less range of motion – works the top range of the pull with supramaximal loading (for most people at least.) Some may find they are weaker at this range of motion, but most will be able to pull more weight than normal.

Cleans should be done using slightly heavier band tension than last weeks snatches – single strand. These are meant to be done touch n go.

– Metcon: Today’s benchmark is meant to be done at 90%+ effort. This means loading should be challenging, but not at the level where you can only perform sets of 5 – we want challenging sets of 10 for the back squats and Russian swings. Russian swings can be done against a band if you don’t have access to 88s.

This workout purposefully ends with a concentric leg builder – 30 calorie bike. This workout should leave you on the floor in some serious pain after.

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Strength/Skill

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

https://www.youtube.com/watch?v=3CbJkmt6H6w
3-4 singles to a 1RM. Go Sumo if you like that.

Also, mid 3-4″below knee today.

B: 1 Power Clean +1 Squat Clean (6 sets every 90 seconds. Use a single strand band)

Building

Metcon

C: Tombstone (Time)

For time:

30 Back Squats (225, 155)

50 Russian KBS (70, 53)

30 Calorie Bike (24 Calories ladies)

Rx+:(275, 185) (88, 70)

L3: (185, 125) (53, 35)

L2: (155, 105) (45, 30)

L1: (135, 95) (35, 25)

*Alternate Option for Air Bike:

400m Run

40/34 Calorie Row

30/24 Calorie Ski Erg

8:00 Cap

Accessory Work

D: Metcon (No Measure)

2 Options:

– Light Sledpull x 800 meters

– Reverse Hypers: 4 x 15. Rest 60s.

CrossFit Carolina Beach – CrossFit

– Metcon: Today you’ll work in teams of 3 with one person working at a time. Split however you choose. This workout ends with recovery work that will be done on your own (not in teams of 3.)

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Warm-up

A: Warm-up (No Measure)

Get into teams of 3:

Grab a light set of DBs and Complete 10 DB Hang Power Cleans each person

Then,

“Musical Medballs”

*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After each set remove one medball until you only have two athletes left and one medball.

Metcon

B1: Metcon (AMRAP – Rounds and Reps)

In teams of 3 with a running clock:

0:00-15:00 AMRAP:

600 Meter Run

90 Wall balls (20, 14)

180 Double Unders

B2: Metcon (AMRAP – Rounds and Reps)

17:00-32:00 AMRAP:

600 Meter Medball Run (20, 14)

60 DB Hang Power Cleans (50, 35)

120 Air Squats

B3: Metcon (No Measure)

32:00-42:00, on your own at an easy pace, Recover:

3 Options:

Easy Row

Easy Bike

Easy Jog

*Choose 2 and perform 5 minutes of each.
L3: (40, 30)

L2: (14, 10) (Double Under Attempts) (35, 25)

L1: (10, 8) (Single Unders) (Light DBs)

Extra Credit

C: Banded Pull-apart (4 x 40-50. Rest 60s.)

https://www.youtube.com/watch?v=cnWbmqdU0Og&feature=youtu.be
*Use a light band and complete 40-50 UB reps