WOD

CrossFit Carolina Beach – CrossFit

– Strength: Today will be a superset of DB Bench and ring rows with rotation. Use 2 sets to work up to your desired weight today and then complete 4 sets of each movement with 30 seconds rest in between.
– Metcon: This workout will be an EMOM of HSPU and jump rope skill work. Accumulate as many repetitions each minute as you can. Plan on working between 30 and 40 seconds to allow enough rest for the next movement. With these 2 movements, your shoulders will fatigue early. Try to avoid hitting muscle fatigue on the HSPU. We’ll then end with quick piece for the triceps/biceps.

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Warm-up

A: Warm-up (No Measure)

Grab a light set of DBs and complete:

10-8-6-4-2

Renegade Row (on each side)

Yoga Push-ups

Banded Pulldowns x 2

Then,

Review all gymnastics Options today for:

– HSPU

Strength/Skill

B1: DB Bench Press (4 x 8. Rest 30s. Neutral Grip)

B2: Ring Rows (w. rotation: 4 x 12. Rest 30s.)

– pronated to neutral grip

Conditioning

C: Metcon (AMRAP – Reps)

EMOM 12:

ODD Minutes: Handstand Push-up Volume Accumulation or Practice

EVEN Minutes: Double Unders 40 seconds

ODD Minutes: HSPU 40 seconds

*Score = total reps of HSPU

Beginner:

ODD Minutes: Handstand Progression

Even Minutes: 40 Single Unders

Then once EMOM is complete,

Not for time:

21-15-9

Push-ups (or Box Push-ups)

DB Hammer Curls

*Athlete choice of DB weight

Accessory Work

D: DB Shrugs (3×20)

https://www.youtube.com/watch?v=PgspICbil44
– DBs in Front

– 20 Explosive Reps

CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of Speed work with the Close Grip Bench. All sets should be fast/explosive and even if you’re not using chains or bands still go with the same percentage.

– Metcon: Today we are working on Handstand walking (if you’re a ninja you can include obstacles) and triple unders. This work should be relatively easy today.

Then we’ll end with some accessory work for the upper body. The ”x distance” is based on your ability – 25-50ft should fit the bill for most of you, but this should be an UB set.

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Strength/Skill

A: Bench Press (6 x 5 @50% of 4/5 + bands or chains, every 60s.)

B: Tricep Rollback Extensions (6 x 10. Rest 60s.)

https://www.youtube.com/watch?v=heL5eKVPABM

Conditioning

C: Metcon (No Measure)

EMOM 12:

ODD Minutes: Handstand Walking x __

EVEN Minutes: Triple Under Practice

Then, part two.

D: Metcon (No Measure)

AMRAP 12:

Sledpull Rows x 100 ft.

Sledpull Triceps Extensions x 100 ft.

Ring Rows x 20

Accessory Work

E: Metcon (No Measure)

10 Minutes Bike or Row Cooldown

CrossFit Carolina Beach – CrossFit

– Strength: Today we are building to a 1RM Back Squat. Be smart and have a plan in place on how you’re going to beat your previous 1RM by 5#s.
– Metcon: This metcon is not for time but should be completed as fast as possible. Form should be the primary focus of all movements.

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Warm-up

A: Warm-up (No Measure)

Box Programming Dynamic Warm-up

BP Dynamic Consists 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

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then grab barbells and complete,

10 RDLs

8 Front Rack Reverse Lunges each

6 Back Squat with 1 count pause at bottom of each rep.

Strength/Skill

B: Back Squat (5-4-3-2-1+. Rest 2:00)

– Rx: Build to a 1RM

– L3: Build to a “heavy 1”

– L2: Sets of 3-5 adding weight form permits

– L1: Goblet Box Squat: 5 x 6. Rest 90s.

Metcon

C: Metcon (Time)

AFAP, but not for time:

60 Romanian Deadlifts (135, 95)

50 Front Rack Reverse Lunges (135, 95) (total)

40 weighted straight leg sit-ups
Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65) (Reps of 50-40-30) (90s of total Elbow Plank)

L1: (75, 55) (Reps of 40-30-20) (60s of total Elbow Plank)

Extra Credit

D: Metcon (No Measure)

800 Meter Sledpull Powerwalk with lightweight without stopping

CrossFit Carolina Beach – CrossFit

– Metcon: Hero WOD ”Jerry”. This is a great workout to test your aerobic capacity. Don’t worry about hitting a PR on your first Mile. Start with a pace you know you can maintain. You may surprise yourself.

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Warm-up

A: Warm-up (No Measure)

“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.

Then,

Take 10 Minutes to review Pose Running Drills

Metcon

B: Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
L2: (Run 800m/Row 1k/Run 800m)

L1: (Run 600m/Row 1k/Run 400m)

30:00 Time Cap

Extra Credit

C: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Competitors Training

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Tests

A: Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

B: Metcon (No Measure)

Clock Still Running from Jerry:

Minutes

30:00-50:00

Max Distance Light Sledpull Powerwalk

Accessory Work

C: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM shoulder press. This was last tested on 1/4. Your goal is to beat your previous number by 5#s.

– Metcon: Kinda like Cindy but harder.

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Strength/Skill

A: Shoulder Press (Find a 1RM. 5-4-3-2-1+. Rest 2:00)

Conditioning

B: “Strict Cindy w. HSPU” (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Handstand Push-ups

15 Air Squats

Accessory Work

C: Metcon (Weight)

C1) KB Windmill: 3 x 6 ea. Rest 30s.

C2) Banded Facepull-aparts: 3 x 75. Rest 30s.

Go for as heavy as you can do full range of motion on windmills.

https://www.youtube.com/watch?v=ekF7ChfA5LM

CrossFit Carolina Beach – CrossFit

– Strength: Work up to a 1RM strict press. Aim for 5# over previous 1 RM. Rest 2 minutes between heavy singles.
– Metcon: This month we have been focusing on strict movements. Today we will perform the benchmark workout ”Cindy” with strict pull-ups. This will be a 20-minute AMRAP of strict pull ups, push ups, and air squats. A good goal is to hit half the number of rounds you completed during regular ”Cindy”

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Warm-up

A: Warm-up (No Measure)

At a slow pace with an empty bar:

10-8-6-4

Strict Press

Barbell Rows

Barbell Curls

*Run 100 Shuttle Jog between rounds (in 25m intervals if possible)

Then,

Review shoulder Press

Review Pull-up Scaling

Review Push-up Scaling

Strength/Skill

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

– Build to a 1RM.

– Beginner: Perform 6 x 4, working on technique and adding weight if form permits.

Metcon Prep

C: Strict Pull Ups (Warm-up x 2 sets of 3. Rest 60s.)

Chin over bar. Play around with mixed grip and supinated

Metcon

D: Strict Cindy (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows) (Box Push-ups)

Extra Credit

E: KB Windmill (3 x 6 ea. Rest 30s)

https://www.youtube.com/watch?v=ekF7ChfA5LM

CrossFit Carolina Beach – CrossFit

– Strength: Today we are completing 6 x 3 power cleans followed by some single-leg work which we’ll review. All of this work should be challenging. Your clean technique should be consistent across all sets.
– Metcon: Today should be performed at 100% intensity meaning an all-out sprint for 20 seconds. You will get plenty of rest between each interval so make sure you go as hard as possible during those 20-second sets. These sprint workout intervals are important in developing your anaerobic system.

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Warm-up

A: Warm-up (No Measure)

3 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.

Then,

Grab barbells and complete:

3 Power Cleans on Coaches Call x 3 sets.

Strength/Skill

B: Power Clean (6 x 3 @75%, every 90s)

– Use Monday’s 1RM.

C: Bulgarian Split Squat (4 x 5 ea. Rest 90s.)

Split squats holding dumbbells in each hand. Keep torso as upright as possible. Only push weight if form is perfect.

Metcon

D: Metcon (Distance)

8 Rounds of:

1 lap of Sled push All Out Sprint.

Rest 90s

Alternate Options

8 Rounds of:

20s Max Effort Air Bike

Rest 90s

Extra Credit

E: Single Arm Farmer’s Carry (Max 100 Ft. Trips in 5 Minutes.)

Alternate sides. Go as AHAP.

CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Speed work with the power clean. All sets should be done resetting between reps. If you’re able, use band tension and use 50% of 1RM. Back Rack RFESS should be challenging for all sets.

– Metcon: All sets are intended to be done at 100% effort with an empty sled. If you’re using a HR monitor your HR should come down to 115 before starting your next set (for most of you 90s-2:00.)

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Strength/Skill

A: Power Clean (6 x 3 @75%, every 90s)

B: Bulgarian Split Squat (4 x 5 ea. Rest 90s.)

Split squats holding dumbbells in each hand. Keep torso as upright as possible. Only push weight if form is perfect.
Back rack today.

Conditioning

C: Metcon (No Measure)

8 Rounds of:

20s Sledpush All Out Sprint

Rest 90s.

8 Rounds of:

30s Heavy Farmer Carry

Rest 60s.

Accessory Work

D: Banded Pull-Through (4 x 30. Rest 60s.)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be

CrossFit Carolina Beach – CrossFit

– Skill: Today is aimed at skill/technique work. Odd minutes you will perform 3 position snatch. Even minutes will consist of 15 banded pull downs. You should have plenty of time to transition between movements. Select a weight which will allow you to maintain proper form
– Skill: For positional development, we have anti-extension ring planks and DB overhead holds.

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Warm-up

Warm-up (No Measure)

Review all work today starting with:

– Review options for gymnastics skill work

– Gymnastics Static Hold options

– Glute Bridges (have everyone perform 20 reps)

– Alt. DB Curls (have everyone perform 20 total reps)

– Banded Pulldowns (have everyone perform 20 reps)

– 3 Position Power Snatch with a PVC

Then grab barbells and complete:

2 High Hang Power Snatch

2 Hang Power Snatch

2 Hang Below Knee Power Snatch

Put bar down between movements and rest 10s. These can be done on the coaches call.

GOAT WOD

B: 3 Position Snatch (10 Minute EMOM)

1 from High Hang

1 From Mid Patella

1 From Ground
Odd minutes=3 position snatch

Even=15 band pull aparts.

Score highest weight on snatch but stay keep form intact

C: Metcon (No Measure)

Gymnastics positions workout:

EMOM 10:

ODD Minutes: Anti-extension ring planks

EVEN Minutes: DB Overhead holds. 30 seconds.

Metcon

D: Buns + Guns (Weight)

EMOM 8:

ODD Minutes: 20 Glute Bridges (Double Leg)

EVEN Minutes: 20 Alt. DB Curls (total)