WOD

CrossFit Carolina Beach – Competitors Training

– Metcon: Today is meant to be easier – you should still able to sustain a high level of output but wall ball and KB weight should be light/fast.

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Conditioning

A: Metcon (AMRAP – Rounds and Reps)

With a partner:

AMRAP 8:

8 Wall balls (20, 14)

8 KBS (53, 35)

*One athlete completes a full round

Rest 60s, then…

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

8 Wall balls

8 T2B

*One athlete completes a full round

Rest 60s, then…

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

8 Wall balls

8 Hand Release Push-ups

*One athlete completes a full round

Rest 60s, then…

D: Metcon (No Measure)

AMRAP 16 at a slow pace on your own:

60s light Jog

60s light row

60s light bike

Accessory Work

E: Metcon (No Measure)

Choose between completing 100 total reps of:

– Double Leg Banded Leg Curls

or

– Banded Pull-throughs

CrossFit Carolina Beach – CrossFit

– Metcon: Work with a partner today completing a full round at a time. We want a high level of consistent work across all AMRAPs today so scale so each round can be completed seamlessly. We’ll end with a ”recovery” AMRAP which will help expedite recovery and cool you down. Have fun today and work with someone new!

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Warm-up

A: Warm-up (No Measure)

Partner up and grab medballs and Kettlebells

Complete 2 sets of 10 each person:

20 Wall balls

20 KBS

20 Hand Release Push-up or Box Push-up Scaling

20 T2B or Knee Lifts of Abmat Sit-ups

200 Meter Run (100m each person)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

With a partner:

AMRAP 8:

8 Wall balls (20, 14)

8 KBS (53, 35)

*One athlete completes a full round

Rest 60s

AMRAP 8:

8 Wall balls

8 T2B

*One athlete completes a full round

Rest 60s.

AMRAP 8:

8 Wall balls

8 Hand Release Push-ups

*One athlete completes a full round

Rest 60s

AMRAP 10 at a slow pace on your own:

45s light Jog

45s light row

45s light bike
L2: (14, 10) (35, 25) (Knee Lifts) (Box Push-ups)

L1: (10, 8) (35, 25 Russian Swings) (Abmat Sit-ups) (Box Push-ups)

Extra Credit

C: Metcon (No Measure)

Choose between completing 100 total reps of:

– Double Leg Banded Leg Curls

or

– Banded Pull-throughs

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM over the course of 7-8 sets. Have in a plan in place that accounts for a 5 lb PR. Last tested a 1RM on 8/24.

– Metcon: Both pieces today are intended to be a maximal effort with the bar of completing all work in as few of sets as possible. There will be massive amounts of local fatigue if you’re not smart. Post your times for both.

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Strength/Skill

A: Power Clean (5-4-3-2-1+. Rest 2:00)

B: 1-Arm KB Row w. rotation: (4 x 10 ea. Rest 60s.)

https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be&t=39s

Conditioning

C: Metcon (Time)

For time:

100 Double Unders

25 Push Press (95, 65)

75 Double Unders

20 Push Press (135, 95)

50 Double Unders

15 Push Press (155, 105)

*9:00 Time Cap

Rest 10:00 then part 2.

Accessory Work

D: Metcon (No Measure)

OH Banded Triceps Extensions: 4 x 25. Rest 60s.

CrossFit Carolina Beach – CrossFit

– Strength: Today we are building to 1RM Push Press over the course 7-8 sets. If you have a current max your goal is beat that number by 5#s so have a plan in place.
– Metcon: This workout is intended to be fast pace and completed in big sets. Weights increase on your push press each round as the reps descend. We are looking for 90% effort today so don’t worry about pacing – challenge yourself to go hard.

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Warm-up

A: Warm-up (No Measure)

3 Minutes of:

Minute 1: Single Unders

Minute 2: Double Unders or Attempts

Minute 3: Triple Under Attempts

Then,

Grab a barbell and 1 KB and complete:

15 Bent-over Barbell Rows

10 KB Windmills each side

15 Push Press w. empty bar

10 KB 1-Arm Rows each

15 Hang Power Cleans w. empty bar

10 KB Windmills each side

Then,

Review the Push Press

Strength/Skill

B: Push Press (5-4-3-2-1+. Rest 2:00)

– 3-4 singles above 90% building to a new 1RM

– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.

C: 1-Arm KB Row w. a pause (1/4 x 10 ea. Rest 60s.)

https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be
– Neutral grip

Metcon

D: Metcon (Time)

For time:

100 Double Unders

25 Push Press (95, 65)

75 Double Unders

20 Push Press (135, 95)

50 Double Unders

15 Push Press (155, 105)
L3: (75, 55) (115, 75) (135, 95)

L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)

L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)

*9:00 Time Cap

Extra Credit

E: Banded Overhead Tricep Etensions (4 x 15. Rest 60s.)

https://www.youtube.com/watch?v=kISciv3SsZk&feature=youtu.be

CrossFit Carolina Beach – Competitors Training

– Strength: Strength and assistance work only today. This work should be able to be completed in 60 minutes.

How this should play out is you warm-up the first 3 movements before starting with your box squats so you complete all 3 on the minute. This session should be fast paced – don’t waste any time resting too much between sets.

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Strength/Skill

A: Wide Stance Box Squats (8 x 3 @50-60% of Back Squat 1RM + 25% band tension)

– 15″ Parallel Box

– Use a Safety bar is possible

B: Deadlift against a band (8 x 2 @50% of Monday using the same band, every 60)

https://www.youtube.com/watch?v=F6xPIZC6lhM
Real speed work here.

C: Seated Dynamic Box Jumps (6 x 3, every 60s.)

https://www.youtube.com/watch?v=EPEb6nMEaGg

D: Double Kettlebell Front Rack Walking Lunges (4 x 20 steps. Rest 90s.)

https://www.youtube.com/watch?v=X_vdyRPBMwg
Go heavier than your usual metcon weights.

E: Banded side bends (4 x 15 each. Rest 60s.)

https://www.youtube.com/watch?v=gJhfW82bJkw

CrossFit Carolina Beach – CrossFit

– Strength: Today we’ll perform a work that is geared at power development and utilizing high-threshold motor units. This is incredibly important to develop (and maintain) fast twitch muscle fiber which deteriorates with age if you don’t use it and also allows you to build lean muscle mass = higher metabolic rate. This session will be fast paced so it’s okay if you’re feeling winded.

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Warm-up

A: Warm-up (No Measure)

Box Squat + Speed Deadlift + Seated Dynamic Box Jump Warm-up:

*Get into groups of 2-3 people using the same equipment. Have a station set-up for Box Squats, Deadlifts, and Seated Box Jumps

*Starting out with no weight on the bar and a low box perform:

3 Rounds of:

8-6-4 Box Squat

5-3-1 Deadlifts

3-3-3 Seated Dynamic Box Jumps

*10 Bodyweight Glute Bridges after each round (2 count at top of each rep)

*Add weight after each round

Strength/Skill

B: Wide Stance Box Squats (3/8 x 3 @50-60% of Back Squat 1RM, every 60s.)

– 15″ Parallel Box

C: Banded Conventional Deadlift (3/6 x 2 @50% of Mon, using same band, every 60s)

https://www.youtube.com/watch?v=_7daCouKP-0

D: Seated Dynamic Box Jumps (1/6 x 3, every 60s.)

https://www.youtube.com/watch?v=EPEb6nMEaGg

E: Double Kettlebell Front Rack Walking Lunges (1/3 x 20 steps. Rest 90s.)

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

CrossFit Carolina Beach – Competitors Training

– Metcon: Change of pace today from our normal ”recovery” work. Still, this work shouldn’t look too different as far as your heart-rate is concerned. Your average still be around 135-140, but it’s likely you’ll dip into the 150s a bit more. Have fun and don’t worry about your score.

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Conditioning

A: Metcon (No Measure)

30 Minutes on the clock in teams of 2:

10 Minutes of Max Sets of Farmer Carry x 60 yards

10 Minutes of Max Sets of Sledpull Powerwalk Forward x 120 yards

10 Minutes Sledpull Backwards x 60 yards

*One athlete completes a full set at a time

Straight into part 2

B: Metcon (AMRAP – Reps)

10 Minutes on the clock in teams of 2:

5 Minutes of Max DB Man Makers

5 Minutes of Max Turkish Get-ups (53, 35)

*One athlete completes a 1 rep at a time alternating back and forth with their partner.

CrossFit Carolina Beach – CrossFit

– Metcon #1/#2: The purpose of today’s work is twofold: strength and grip work with sled/farmer carry and assistance work with the man-maker and TGUs. There is a big emphasis on core control and aerobic ability today as well as your ability to sustain a decent level of output for all of the work. Don’t underestimate today – you’ll likely be challenged more than you think. By working with a partner you’ll have built-in rest which will allow you to sustain your effort.

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Warm-up

A: Warm-up (No Measure)

“Pet Rock Warm-up”

Get into teams of 2 and complete a 400 meter run with 1 Heavy Kettlebell (pet rock.) The kettlebell is not to touch the ground and can be passed back and forth between partners however they see fit.

Then,

Review:

– Man Makers

– Turkish Get-ups

– Sledpull Powerwalk or Sledpush

Strength/Skill

B: Metcon (Distance)

20 Minutes on the clock in teams of 2:

10 Minutes of Max Sets of Farmer Carry

10 Minutes of Max Sets of Sledpull Powerwalk or Sledpush

*One athlete completes a set of 20-30 seconds without stopping (150-200 ft.)

Metcon

C: Metcon (AMRAP – Reps)

10 Minutes on the clock in teams of 2:

5 Minutes of Max DB Man Makers

5 Minutes of Max Turkish Get-up (client choice of weight)

*One athlete completes a 1 rep at a time alternating back and forth with their partner.

Extra Credit

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

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

CrossFit Carolina Beach – Competitors Training

– Strength: Week 3 of bench press, but this week we’ll use the floor press instead of the BP. All sets should be challenging and do necessarily need to be fast.

– Metcon: The goal of today’s pieces is slower/consistent pacing – 75%. Breaking work before you have to is important today – all of your splits should be within 30-60s of each other.

We are ending with the same banded back complex that we did on 4/9 with the goal of performing this work more efficiently today – use the same band thickness.

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Strength/Skill

A: Close Grip Floor Press (8 x 3 @75% of Last Friday. Rest 90s.)

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

B: Strict Pull Ups (5 x 3-3-3. Rest 2:00 Fatgripz pronated today.)

Chin over bar. Play around with mixed grip and supinated

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 HSPU

10 Burpee Pull-ups

15/10 Calorie Bike

Rest 2:00 . then part 2

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5/3 Bar Muscle-ups

10 Burpee Box Jumps (24, 20)

400 Meter Run

Accessory Work

Metcon (No Measure)

Banded Upper Back Complex:

50 Pulldowns

50 Banded Facepull-aparts

50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest

CrossFit Carolina Beach – CrossFit

– Strength: The close grip floor press will target more triceps compared to a regular grip. You will use 70% of weight established last Friday or a moderate weight. Sets don’t necessarily have to be fast, but should be executed with perfect form.
– Metcon: Go into this workout with a pacing strategy for your burpees and bike/row. Aim for 75% effort throughout this workout. If you redline early, it will be hard to bring your heart rate back down. Try to go unbroken on the sets of HSPU.

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Warm-up

A: Warm-up (No Measure)

15/10 Calorie bike at a moderate pace

Then,

At a slow pace:

30-20-10

Light DB Floor Press

Banded Pushdowns

Banded Pull-aparts (supinated grip)

Then with the remainder of the time,

Strength/Skill

B: Close Grip Floor Press (3/5 x 5 @70% of Last Friday. Rest 90s.)

https://www.youtube.com/watch?v=Agt9Nqb530k
~ Warm-up Metcon Movements

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 HSPU

10 Burpee Pull-ups

15/10 Calorie Bike (or 20/15 Calorie Row)
Rx+:(Strict HSPU) (Calories on Ski Erg if possible)

L3: (HSPU to 1 Abmat)

L2: (Push-ups)

L1: (Box Push-ups) (Burpees – no pull-up)

Extra Credit

D: Metcon (No Measure)

Banded Back Complex:

50 Pulldowns

50 Banded Facepull-aparts

50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest

*Same as 4/9. The goal today is complete this work faster than before.