WOD

CrossFit Carolina Beach – Competitors Training

– Metcon: Today you’ll work in teams of 2 with one person working at a time. Split work however you choose but work is divisible by 2 so that should be relatively easy to configure today. Each section of this workout is a 15-minute AMRAP with the exception of the ”recovery” work – this will be done on your own (not in teams of 2.)

The goal of this recovery work is to drive the parasympathetic nervous system. Overall, this workout should be fun today and completed at around 75-80% effort – the overall level of effort will depend on how you fee after this weeks programming.

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Conditioning

A: Metcon (AMRAP – Rounds and Reps)

In teams of 2 with a running clock:

0:00-15:00 AMRAP:

600 Meter Run

90 Wall balls (20, 14)

180 Double Unders

Rest 2 minutes

B: 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

Into recovery work.

C: Metcon (No Measure)

32:00-52:00, on your own at an easy pace, Recover:

3 Options:

Easy Row

Easy Bike

Easy Jog

*Choose 2 and perform 10 minutes of each.

CrossFit Carolina Beach – Competitors Training

– Strength: Set-up using a band for added resistance attached to a heavy DB or KB. Take 3 sets to build to the correct resistance then perform 5 sets of 4-5 per set.

– Metcon: This is an easy workout to underestimate, but we are shooting for maximal repetitions with push press/rows. I’d like to see you complete a total of 120 rows and 70 push presses. For that to happen you need to go light with their barbell choice and aim to complete as many rounds as possible. 1k should be HARD pace, roughly 80% and about 20-30 seconds off your best 1K row time. There are purposefully more rows than there are presses in this workout. For workout #2 treat this is a hard-effort, but a level of effort that you can sustain for 10 minutes

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Strength/Skill

A: Wide Grip Pull Ups (5 x 4-5. Rest 90s.)

with band resistance pulling down.

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

0:00-10:00

Row 1k

With the remaining time AMRAP:

20 Barbell Rows (115, 75)

10 Push Press (115, 75)

rest 5 minutes, then part 2.

C: Metcon (Calories)

At 15 minute mark:

From minutes 15:00-25:00

Row 1k

With the remaining time:

Max Calories Ski Erg or Bike

Accessory Work

D: Metcon (No Measure)

1a) Barbell Curls: 3 x 20. Rest 60s.

1b) Prone Rear Lateral Raises: 3 x 30. Rest 30s.

– 10 Pronated + 10 Neutral + 10 Supinated

– Go light with these!

CrossFit Carolina Beach – CrossFit

– Strength: Take 3 sets to warm-up for strict wide grip pull-ups today then perform 4 sets of 5-6 reps per set. These should be challenging sets. The wide-grip increases the demand on the lats.
– Metcon: This is an easy workout to underestimate, but don’t. Go light with your barbell choice and aim to complete as many rounds as possible. Your 1k should be a HARD pace, roughly 80%.

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Warm-up

A: Warm-up (No Measure)

Grab Barbells and a Band:

3 Rounds of:

8 Barbell Rows (pronated grip for round 1 + 2, supinated for round 3)

8 Push Press

15 Banded Pushdowns

15 Banded Pulldowns

Then,

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

Strength/Skill

B: Wide Grip Pull Ups (Strict. 3/4 x 5-6. Rest 90s.)

– Perform all sets with one weight or Bodyweight.

– Use “” if possible

– Beginner: Perform 5 x 5 – partner assisted.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

With 10 Minutes on the clock:

Row 1k

With the remaining time AMRAP:

20 Barbell Rows (95, 65)

10 Push Press (95, 65)

Rx+:(115, 75)

L3: (75, 55)

L2: (65, 45)

L1: (55, 35)

Extra Credit

D: Barbell Curls (3 x 10. Rest 60s.)

CrossFit Carolina Beach – CrossFit

– Strength: This is week 2 of our power work. All sets should be fast/explosive but executed with perfect technique. If you were here last week add 5% to your box squats. We’ll then culminate this work with seated dynamic box jumps. Use a challenging height, but something well within your range.
– Metcon: This is a brutal 5-minute AMRAP for the lower-body. Use a load that is challenging, but will allow you to keep moving for the entire 5 minutes.

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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 opposite hand

Carioca

Then,

Grab Barbells and complete:

3 Power Clean + 2 Front Rack Reverse Lunges (total) + 2 Front Squats

*Add light weight to bar

1 Power Clean + 2 Front Rack Reverse Lunges (total) + 3 Front Squats

Then,

Transfer Bars to Rack and complete:

3 Wide Stance Box Squats – this will then progress to building to work weight.

*Between sets have boxes for Seated Dynamic Box Jumps set-up. Complete 1-2 reps between sets. This will also help prepare the CNS.

Strength/Skill

B: Wide Stance Box Squats (3/8 x 3 @55-65% of Back Squat 1RM, every 60s.)

– 15″ Parallel Box

C: Seated Dynamic Box Jumps (1/5 x 3, every 60s.)

https://www.youtube.com/watch?v=EPEb6nMEaGg
Make sure weight is good to go for the Metcon.

Metcon

D: Crazy Train (AMRAP – Rounds)

AMRAP 5:

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner:

AMRAP 5:

5 DB Light Thrusters

5 Squat Thrusts

*all 6 reps = 1 round

Extra Credit

E: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Competitors Training

– Strength: This is week 2 of our dynamic effort work. All sets should be fast/explosive but executed with perfect technique. We’ll then culminate this work with seated dynamic box jumps. Use a challenging height, but something well within your range – no one should be risking failing or falling with these. If that means they need to use a lower height then do so. This work though it may not seem important allows people to utilize fast-twitch muscle fiber – if you don’t use it you lose it! This is important because type 2 fibers aids in gaining lean muscle = improved body composition.

– Metcon: This is a brutal 5-minute AMRAP for the lower-body. Use a load that is challenging, but will allow you to keep moving for the entire 5 minutes. No one should be resting today – complete 1 round – drop the bar and then go again. 100% effort. Remember, it’s only 5 minutes so no one should be even having the time to look at the clock. For the second AMRAP, the same pacing applies – you have 10 minutes to fully recover to duplicate your level of effort.

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Strength/Skill

A: Wide Stance Box Squats (7 x 3 @55-65% of Back Squat 1RM, every 60s. – 15” )

B: Deadlift against a band (7 x 2@55% of Last Monday 1RM, every 30s.)

https://www.youtube.com/watch?v=F6xPIZC6lhM

Conditioning

C: Crazy Train (AMRAP – Rounds)

AMRAP 5:

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner:

AMRAP 5:

5 DB Light Thrusters

5 Squat Thrusts

*all 6 reps = 1 round
Rest 10 minutes, then part 2.

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

5 Power Cleans (135, 95)

5 Hang Squat Cleans (135, 95)

Accessory Work

E: Metcon (No Measure)

40-30-20-10

Single Leg Banded Hamstring Curl

Banded Ab Pulldowns

CrossFit Carolina Beach – Competitors Training

– Recovery: Nothing today should be overly challenging and your heart-rate should stay inside of 150 BPM. Whatever time remains after 1200 meters of initial work is complete split that time between rowing and jogging however you see fit. Denote your total amount of work on rower/running and how much time you had after the initial work was complete.

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Conditioning

A: Metcon (No Measure)

40 Minutes on the clock:

400 Meter Easy Sledpush (light jog or walk)

400 Meter Easy Sledpull

400 Meter Sledpull Rows

Remaining time: Max Distance easy jog and row

*split running and rowing time evenly.

Accessory Work

B: Metcon (No Measure)

40-30-20-10

Light DB Bench Press

Supinated Grip Banded Pull-aparts

*This is recovery work and should be completed UB.

CrossFit Carolina Beach – CrossFit

– Strength: If you were here last week we are performing the same variation this week – the floor press. Add 5% from last weeks weight and perform 5 sets of 4 with that weight for all sets. If you were not here you’ll perform 5 x 5 @70% for all sets.
– Metcon: The goal with this workout is consistency – use the run to recover and keep this running intervals ”sustainable.” You should not be hitting failure at any point so break sets before you have to.

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Warm-up

A: Warm-up (No Measure)

AMRAP 8:

5 Yoga Push-ups

10 Hollow Rocks

100 Meter Run

Then,

Get barbells out and review the Floor Press.

*Spend 3 sets warming people. People that are resting are to perform 15 Slow + Controlled Banded Pull-aparts with a supinated grip.

Strength/Skill

B: Close Grip Floor Press (3/5 x 4 @75% of 4/26. Rest 90s.)

https://www.youtube.com/watch?v=Agt9Nqb530k

Metcon Prep

C: Warm-up (No Measure)

Strict T2B/Push-up Warm-up x 5 minutes.

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

10 Strict T2B

10 Push-ups

400 Meter Run

Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)

L2: (Strict Knee Lifts) (Box Push-ups)

L1: (Abmat Sit-ups) (Box Push-ups) (200 Meter Run)

Extra Credit

E1: Banded Face Pulls (4 x 15. No rest.)

*Hold end range for a 1 count

E2: Banded Pull Downs (4 x 30. No rest.)

https://www.youtube.com/watch?v=Rsw9rNCvnZo
*Complete all reps explosively – no pause

*Alternate back and forth until sets are complete.

CrossFit Carolina Beach – Competitors Training

– Strength: Same work as last week with the exception of 5% heavier loading.

Go HEAVY AF on the Rows – it’s okay to cheat a little. The purpose of this work is time under tension > hypertrophy. These do not have to be ”speed sets” and all reps should be ”controlled” meaning the eccentric should take roughly 2 seconds with an explosive concentric phase. This is the final week of this work.

– Metcon: The goal with this workout is consistency, roughly 75% for ALL rounds. You should use the run to recover and keep this running intervals ”sustainable.” No one should be hitting failure at any point so people should break sets before you have to. This is another piece to prepare for ”Murph” and train oxidative fibers. Strict T2B should be capable of being completed 5-5, so scale accordingly

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Strength/Skill

A: Close Grip Floor Press (8 x 3 @80% of 4/26. Rest 90s.)

https://www.youtube.com/watch?v=Agt9Nqb530k

B: Kneeling Torso Row (AHAP: 5 x 5 ea. Rest 60s.)

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5/3 Bar Muscle-ups

10 Strict T2B

10 Push-ups

400 Meter Run

Accessory Work

D: Metcon (No Measure)

1a) Banded Facepull-apart: 4 x 15. No rest.

*Hold end range for a 2 count

1b) Banded Pulldowns: 4 x 30. No rest.

*Complete all reps explosively – no pause

*Alternate back and forth until sets are complete.

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 1 1/4 Front Squat 3-Rep max over the course of 6 sets. If you’ve performed this one before shoot for a 5-10# PR.
– Metcon: Today is a benchmark workout that is intended to push you to your limits. With that said, loading needs to be light. Worry less about redlining and more about challenging yourself with a tough pace.

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Warm-up

A: Warm-up (No Measure)

With a PVC

– 10 Pass Thru + 10 Around the Worlds (5 each direction) + 5 Muscle Snatch from hang + 5 Overhead Squats + 5 Muscle Snatch from below the knee

Then,

Grab barbells and complete:

3 Muscle Snatch

6 Front Squats

*Add light weight

3 Muscle Snatch

6 Front Squats

*Add light weight

3 Power Snatch

6 1 1/4 Front Squats

Strength/Skill

B: 1 1/4 Front Squat (3-3-3-3-3-3. Rest 2:00)

https://www.youtube.com/watch?v=KUTD9Uijj_Q
– Build to a 3RM.

Metcon Prep

C: Metcon (No Measure)

Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s.

Metcon

D: James B (Time)

4 RFT:

15 Power Snatch (75, 55)

15 Burpees Over the Bar

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (10 Alt. DB Snatch) (10 Regular Burpees)

9:00 Cap

Extra Credit

E: Single Leg Banded Hamstring Curls (AMRAP – Reps)

5 Minutes Max Reps alternating legs.

– https://www.youtube.com/watch?v=3LgsmRBeEaU

CrossFit Carolina Beach – Competitors Training

– Strength: Today we are building to a 3RM 1 1/4 Front Squat over the course of 6 sets. The purpose of the 1 1/4 Squat is to provide time under tension, reinforce the bottom of the squat, and provide a new variation. This was last tested 10/29/18. The goal is to beat your current 3RM by 5#s. Power Snatches with a single strand band you’re building to moderate weight. These done TOUCH N GO.

– Metcon: This is a benchmark workout that is intended to challenge you to maintain a near maximal pace for all 4 rounds. For that to happen loading must be light – all UB reps for as long as possible. This workout is intended to rely on mainly anaerobic metabolism and rest intervals should be kept short if possible. This was last tested 1/1/19 – the goal here should be for a small PR of 30-45 seconds.

The second piece is an accessory piece for the lower-body/core – quality over quantity. Glute Ham Raises are done BW only.

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Strength/Skill

A: Front Squat 1.25 (3-3-3-3-3-3. Rest 2:00 – Build to a 3RM.)

Down slower than up. 1.25 Front Squats.

B: Power Snatch (Against a single strand band)

3-3-3-3-3. Rest 90s.

– add weight each set.

Metcon

C: James B (Time)

4 RFT:

15 Power Snatch (75, 55)

15 Burpees Over the Bar

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (10 Alt. DB Snatch) (10 Regular Burpees)

9:00 Cap

D: Metcon (No Measure)

Then when recovered,

Not for time:

30-20-10

Heavy Goblet Squats

Glute Ham Raises

Weighted Straight Leg Sit-ups

Accessory Work

E: Metcon (No Measure)

5 Minutes of Static Stretching