Batwings

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of our dynamic effort back squat work. Use 3 sets to work up to your 80% and then complete 5 sets of 3 repetitions all at 80%. Back squats will have a 1-second pause in the bottom. After back squats are complete start warming up touch n go deadlifts to prepare the Metcon.
– Metcon: This workout should be performed around 90% effort meaning near a ”sprint” pace. Burpees over the bar will be done laterally. Empty your tank on the burpees and use a weight on the deadlift that’s challenging but can still be done in big sets.

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Warm-up

A: Warm-up (No Measure)

Dynamic Warm-up that consists, 50 ft each then jog back to start:

Walking Knee Hug

Walking Quad Stretch

Walking Lunge with Overhead Reach

Butt Kickers

A Skips

B Skips

Carioca

Jumping Jack Shuffle

Back Pedal

90 Degree Hip Rotation

Then,

Get up sprints x 3 sets with increasing intensity on each.

*Have 3 athletes at a time lay on their back and then on your clap get and jog forward. Each set should be faster than the one before it. This is a good CNS prep drill. Athletes will walk back to start.

Strength/Skill

B: Back Squat (5 x 3 @80%, every 90s. (31X1))

Metcon Prep

C: Touch ‘n Go Deadlift (Build to Metcon weight in 3 x 3. Rest 60s.)

https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be

Metcon

D: Batwings (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 135)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

Extra Credit

E: Double Leg Band Curls (Tabata: 8 x 20s work/10s rest.)

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

Buy-In

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout is a mix of GPP work and straight conditioning. The workout starts with a Front Carry which will most likely have to be broken down into shorter intervals as front rack carries are much more challenging than they look. You should be able to maintain a consistent 75% effort throughout the entire AMRAP.

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Warm-up

A: Warm-up (No Measure)

Tabata Single Unders

*This is to simply warm-up calves/ankles

Then,

12 Minutes of Pose Running Drills

Metcon

B: Metcon (AMRAP – Rounds and Reps)

20 Minutes on the clock:

Buy-in:

200 Meter Front Rack KB Carry (53, 35)

Then with the remaining time AMRAP:

200 Meter Run

15 SDHP (53, 35)

30 Double Unders
L3: (45, 30)

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

L1: (30, 20) (Single Unders)

Extra Credit

C: Alternating DB Curls (3 x 10 ea. Rest 60s.)

https://www.youtube.com/watch?v=uFLWSo6o3tg
*Between each set complete 1 Banded Alphabet on each side.

Steppin’

CrossFit Carolina Beach – Competitors Training

Strength: Perform all sets at 80% resetting on each rep. Then take 5-10 minutes to warm-up C2B and Step-ups.

– Metcon: Shoot for 80% effort today, around 3 minutes per round. This should feel quite different than yesterday in terms of output – we want consistency.

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Strength/Skill

A: Push Jerk (5 x 3 @80% of 3/29, every 90s. – reset on each rep)

Conditioning

B: Metcon (Time)

4 Rounds of:

8/5 Strict C2B Pull-ups

20 DB Alt. Step-ups (35, 25) (20″, 15″) (Total Reps)

25/20 Calorie Row

Rest 1:1

25:00 Time Cap

Accessory Work

C: 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

1:1 – Work:Rest

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of our push jerk work. Perform 5 sets of 3 push jerks at 75-80% of weight achieved on 3/29. Sets will be done every 90 seconds. You should reset each rep at the shoulders focusing on set up and proper execution.
– Metcon: We are looking for 80% effort here. The amount of time it takes you to complete the round is how long your rest will be prior to starting the next round. Plan on trying to push hard on the row and anticipate grip to fatigue by the 3rd round. Scaling your strict pull-ups correctly today will be important.

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Warm-up

A: Warm-up (No Measure)

25/20 Calorie Row (or 200 Meter Run)

*People should take note of how long this took them.

Then grab a barbell, a box, and a band:

10 Push Press

10 Bent-over Row (pronated grip)

10 Alternate Step-ups (unweighted)

30 Banded pull-aparts (pronated)

8 Push Press

8 Rows (Supinated Grip)

8 Alt. Step-ups (this set grab DBs)

20 Banded pull-aparts (supinated)

Then,

On coaches Call x 3 sets of 2.

Push Jerk

Strength/Skill

B: Push Jerk (5 x 3 @75-80% of 3/29, every 90s.)

– reset on each rep.

Metcon Prep

C: Metcon (No Measure)

– Strict C2B + Step-ups

Metcon

D: Metcon (Time)

4 Rounds of:

8/5 Strict C2B Pull-ups

20 DB Alt. Step-ups (35’s, 25’s)(20″, 15″) (Total Reps)

25/20 Calorie Row

1:1 = Work:Rest
L3: (6/4 Strict Pull-ups per round) (30, 20)

L2: (5 Strict Band Assisted Pull-ups) (Unweighted Step-ups)

L1: (8 Ring Rows per round) (Unweighted Step-ups to a lower box) (20 Calorie Row per round)

25:00 Time Cap

*Alternate Options for rowing:

– 400m Run per round

– 20/17 Calorie Bike or Ski Erg

Extra Credit

E: Banded Back Complex (50 PD, 50 Banded Face-PA, 50 Banded PA)

50 Pulldowns

50 Banded Facepull-aparts

50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest

https://www.youtube.com/watch?v=os42hqgjk1c

Snatch Balls

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 1RM. Perform reps of 5-4-3-2-1+ then about 3-4 sets of 1 to reach a 1RM. Rest 2 min between singles as you approach your 1RM. The goal is to beat your current 1RM by 5#s.
– Metcon: Today’s metcon is short, but will be challenging – weights should be light. This is a couplet of power snatch and WBS. It will be easy to redline on this one so start off slower than you think and adjust your pace as you see fit. Pace yourself early and make a push in the last couple of minutes if you have gas in the tank.

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Warm-up

A: Warm-up (No Measure)

Glute Bridges x 10 (2 count glute squeeze at the top of each rep)

Cossack Squats x 10

Lunge with twist x 10

Air Squat x 10

Med ball Power Clean x 10

Med ball press x 10

Med ball thruster x 10

Glute Bridges x 10 (2 count glute squeeze at the top of each rep)

Then,

“Burgener Warm-up with a PVC”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.

Strength/Skill

B: Front Box Squats (5-4-3-2-1+. Rest 2:00)

– Build to a 1RM.

– 13-15″ Box

– Beginner build to a challenging set of 3

C: Power Snatch (3 x 3, touch n go warm-up. Rest 60s.)

Metcon

D: Snatch Balls (AMRAP – Rounds and Reps)

AMRAP 7:

7 Power Snatch (95, 65)

10 Wall balls (20, 14)

*Courtesy of CF Southie

L3: (75, 55)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

Beginner Option:

AMRAP 7:

10 Alt. DB Snatches (light)

10 Wall balls (10, 8)

Extra Credit

E: Single Leg Glute Bridge (150 reps (total))

Glute bridge with one leg pointed up in the air.
Opposite leg rests while other leg works – alternate sets back and forth performing 15-20 reps per set.

Snatch Balls

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM in the Front Box Squat. We last tested a 2RM on 1/28. Then proceed into Power Snatch + OHS building to a heavy set adding weight every 60s.

– Metcon: Both pieces are intended to be a high effort – 90%. Be careful pushing too hard too early on the first piece. Shoot for 6+ rounds on this one.

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Strength/Skill

A: Front Box Squats (5-4-3-2-1+. Rest 2:00)

– Build to a 1RM.

– 13-15″ Box

– Use the same box height you used from 1/28.

B: 2 Power Snatch + 2 Overhead Squat ( 5 x 2 + 2, every 60s. – building)

Metcon

C: Snatch Balls (AMRAP – Rounds and Reps)

AMRAP 7:

7 Power Snatch (95, 65)

10 Wall balls (20, 14)

*Courtesy of CF Southie

L3: (75, 55)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

Beginner Option:

AMRAP 7:

10 Alt. DB Snatches (light)

10 Wall balls (10, 8)

D: Metcon (AMRAP – Rounds and Reps)

At 17:00 minute mark:

AMRAP 7:

5 Squat Snatches (135, 95)

40 Double Unders

Accessory Work

E: Glute-Ham Raises (4 x 10. Rest 60s. add additional weight if needed)

F: KB Squat with lowering (3 x 8-10. Rest 60s.)

https://www.youtube.com/watch?v=y_smS5nsrAc

Partner Up

CrossFit Carolina Beach – Competitors Training

– Metcon: This will be performed in teams of 3. You should be working around 100% effort as rest will allow for some recovery, but remember that 100% with this type of work is very different than 100% with thrusters/burpees. Teams will split up work as needed.

Team members can alternate between pushing and pulling the sled for varied stimulus. Recovery should be at a light pace. Complete each movement for max distance. If unable to use a DBall or sandbag opt for a Zercher Carry and a Front Rack Carry with the same barbell (alternate between the two.) This can also be done with a Yoke if you have access.

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Conditioning

A: Metcon (Distance)

In teams of 3:

Each for Max Distance:

10 Minutes of Farmer Carry (AHAP)

10 Minutes of Sled Push x (MODERATE)

10 Minutes of Barbell Back Rack Carry (155, 105)

10 Minutes of DBall Carry against stomach x Max Distance OR Heavy Sandbag (150, 100)

10 Minutes of Easy Recovery i.e. bike, row, jog at a conversational pace.

Accessory Work

B: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

Partner

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout will be completed in teams of 3. The score will be the total distance achieved for each movement. Split work as needed.

Prior to starting workout, strategize and come up with a plan on how your team will be breaking up the distance for each movement and communicate during the workout as needed to minimize transition time between team members. Recovery at the end of the workout should be at a light, conversational pace.

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Warm-up

A: Metcon (No Measure)

“Pet Rock Warm-up”

Get into teams of 2 and complete a 00 meter run with 1 Heavy Kettlebell (pet rock.) (80/62) The kettlebell is not to touch the ground and can be passed back and forth between partners however they see fit.

Then,

Review:

– Farmer Carry

– Sledpull Powerwalk or Sledpush

– Back Rack Barbell Carry

– Options for recovery work

Conditioning

B: Metcon (Distance)

10 Minutes of Farmer Carry (70’s, 53’s)

10 Minutes of Sled Push or Sledpull Powerwalk (moderate)

10 Minutes of Barbell Back Rack Carry (135, 95)

10 Minutes of Easy Recovery i.e. bike, row, jog at a conversational pace.

L3: (53, 35) (115, 75)

L2: (45, 30) (95, 65)

L1: (35, 25) (75, 55)

Score=total number of meters on first 30 minutes.

Ouch

CrossFit Carolina Beach – Competitors Training

– Strength: Make sure you remember today’s number as you’ll see this again in 12-weeks.

– Metcon: Piece #1 will challenge your back, biceps, so use the 200m to recover – don’t push these run intervals.

The second piece: skill level increases as well as the demand on your grip which is by design so be smart knowing you’re already pre-fatigued from the first workout. Both pieces should be ”sustainable” 80%.

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Strength/Skill

A: Bench Press (5-4-3-2-1+. Rest 2:00)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2 Legless Rope Climbs

20 Barbell Rows (95, 65)

200 Meter Run

Rest 2:00

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5/3 Bar Muscle-ups

20 Hang Power Cleans (95, 65)

200 Meter Run

Accessory Work

D: Metcon (No Measure)

Shoulder Circuit

To be preformed unbroken:

Delt Raise

Front Raise

Cuban Press

3×15.