WOD

CrossFit Carolina Beach – CrossFit

– Strength: Today we’ll work up to a 1RM close grip bench press. Start with larger sets and work to singles as you increase in weight. Rest 2 minutes between heavy singles and make sure you have a spot as you increase in weight.

– Metcon: Today’s AMRAP should be done at 75% effort throughout the entire workout. Choose a lighter weight for the barbell row. The run will be a good opportunity to rest your grip. Focus on efficient breathing during the run.

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

2 Rounds of:

Banded Pushdowns x 20

Deadbugs x 20 (total)

Barbell Rows x 20 (empty bar) (pronated grip set #1/supinated grip set #2)

Then,

Rope Climb Practice

*1 – 1/2 Rope climb for people that have them (climb half-way up the rope 7.5 ft)

*1 Ground to standing for people that do not

Strength/Skill

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

– Build to a 1RM (1+ = 3-4 singles above 90%.)

– Beginners: Build to a moderate set of 3 only adding weight if form permits.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2 Rope Climbs

20 Barbell Rows (95, 65)

200 Meter Run

L3: (1 Rope Climb) (75, 55)

L2: (5 Strict Band Assisted Chin-ups) (65, 45)

L1: (8 Ring Rows) (55, 35)

Accessory Work

D: Metcon (Weight)

Shoulder Circuit
3 x 10-15 ea. Rest 60s

Lateral raise + front raise + cuban press

*Go light with these

CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of new DE cycle (this will be a 2-week cycle, like our last 2-week cycle.) The goal today is explosion – all work should be explosive.

– Metcon: This piece is intended to challenge you from head to toe – in particular you may be surprised by the demand on the anterior core. This should be HEAVY – if you think 88/70 is not heavy for you, go heavier. There is no ”extra” conditioning today, but if possible perform BOTH reverse hypers and a sledpull for ”extra credit.”

View Public Whiteboard

Strength/Skill

A: Back Squat (6 x 4 @75%, every 90s)

B: Sumo Deadlift Against bands (12 x 1 @50%, every 30s.)

C: Kneeling jump + box jump (6 x 3, every 60s.)

https://www.youtube.com/watch?v=YdKpRwTguX8

Conditioning

D: Metcon (Time)

21-18-15-12-9-6-3

KBS (88, 70)

Goblet Squat (88, 70)

Accessory Work

E: Reverse Hypers (4 x 25 @50% of Back Squat. Rest 60-90s.)

CrossFit Carolina Beach – CrossFit

-Strength: Today is week 1 of our Back Squat work – you’ll see this for 2 weeks in total. You may see the back squat again in the near future for a 1RM. Today’s work entails 5 sets of 4 @75% or a moderate load with a 1 one thousand pause at the bottom of each rep.

– Metcon: Today’s workout is not for time but you should still be working at high effort (around 85-90%). Focus on making these quality repetitions throughout the workout. Your KB weight choice today should be heavy.

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

2 rounds:

10 clams each side (glute medius)

10 Single Leg Glute Bridge (alternating legs) (1 count hold at the top) (glute max)

15 banded air squats

Then,

Grab a light KB and complete:

2 Rounds of:

10 Band Resisted Kettlebell Swings

10 Goblet Squats

3 Max Vertical Jumps (CNS prep)

*Rest 10s between movements

Strength/Skill

B: Back Squat (5 x 4(31X1) @75%, every 90s.)

– Beginner: Light for all sets > reinforce perfect technique

OR

Goblet Box Squat: 2/4 x 6 @parallel box. Rest 90s.

Metcon

C: Metcon (No Measure)

Not for time:

16-14-12-10-8-6-4

Band Resisted Russian KBS (70, 53)

Goblet Reverse Lunges (70, 53) (Split Reps between each leg)

Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps)

L3: (53, 35)

L2: (45, 30)

L1: (35, 25)

Accessory Work

D: Reverse Hypers (Accumulate 50-100 Reps @ 30% BS)

CrossFit Carolina Beach – Competitors Training

– Recovery: Your aerobic work today is intended to be easy – wear a HR monitor and make sure your HR does not exceed 150. If it does walk until it comes back down to 130. Denote your times for both pieces today.

View Public Whiteboard

Conditioning

A: Metcon (No Measure)

At a conversational pace:

5k Row

5k Jog

Accessory Work

B: Metcon (No Measure)

5 Minutes of Static Stretching

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s effort should be around 75%. Reps will be split between partners as needed.

Grip could become a factor. Choose your DB weight wisely and pair with a partner who will be able to use a similar weight.

Use your warm-up time to choose an appropriate DB weight you can sustain throughout the workout. These should feel light and you should be able to complete at least 5 UB reps.

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

Coaches choice, then

Remaining time with LIGHT DBs

Warm up DB Hang Power Cleans and DB Hang Squat Cleans

Muscle clean –> Power clean –> Front squat –> Squat Clean

Conditioning

B: 3K (Time)

With a partner for time:

50 DB Hang Power Cleans (50, 35)

1500 meter row

50 DB Hang Squat Cleans (50, 35)

1500 meter row

L3: (40, 30)

L2: (35, 25)

L1: (30, 20)

25:00 Time Cap

Accessory Work

C: Metcon (AMRAP – Reps)

1/2 of Tabata Hollow Rocks: 4 x 20s work/10s rest.

CrossFit Carolina Beach – CrossFit

– Strength: Today is Week #1 upper body pressing work with the push jerk based off your max from 3/29. You will complete 6 sets of 3 reps at 70-75% for all sets. Reset between reps (not touch n go.)

– Metcon: Today’s EMOM consists of 4 different movements all that should capable of being sustained for all sets. The strict pull-ups will be challenging so make sure you scale accordingly.

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

With a light set of DBs and band

2 Rounds of:

Double DB Rows x 10

Rolling Triceps Extension x 20 (on floor)

Banded pull-apart (pronated grip round 1/supinated grip round 2) x 30

Then,

With an empty barbell review, the Push Jerk:

Strength/Skill

B: Push Jerk (6 x 3 @70-75% of 3/29, every 90s.)

– reset on each rep.

– Beginner: 6 x 3, starting light and adding weight each set if form permits.

Conditioning

C: Metcon (No Measure)

EMOM 16:

Minute 1: 8/5 Strict Pull-ups

(alternate between pronated and supinated grips)

Minute 2: 10 DB Rollback Triceps Extensions (on floor)

Minute 3: 20 DB Renegade Rows (same weight as Triceps)

Minute 4: 100 Ft. Single Arm Farmer Carry (50 ft. each, AHAP)

Rx+:(10/8 Strict Pull-ups)

Accessory Work

D: Metcon (No Measure)

Banded Triceps Complex:

50 Pushdowns

50 Supinated Grip Pushdowns

50 Banded OH Triceps

*Goal to do all 150 reps with minimal rest

CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Speed work with the Push Jerk – if you’re able to use bands use 50% of 1RM from 3/29 for all sets.

– Metcon: Today’s Metcon is a piece to sustain local endurance with your heart-rate elevated around 140-150. You should strive to complete all sets UB and a slightly uncomfortable pace on the bike – 400+ watts for guys/250+ watts for ladies.

View Public Whiteboard

Strength/Skill

A: Push Jerk (6 x 3 @75% of 3/29, every 90s.)

– reset on each rep.

B: Reverse Hyper Chest Supported Rows (40-30-20-10. Rest as little as possible.)

https://www.youtube.com/watch?v=WCK7O8HHs_I
– use one weight for all sets.

Conditioning

C: Metcon (No Measure)

MOM 25:

Minute 1: 10/8 Strict Pull-ups

(alternate between pronated and supinated grips)

Minute 2: 10 Bar Dips

Minute 3: 10 Single Arm DB Push Press (70, 50) (10 each arm)

Minute 4: Front Rack Carry x 1 lap. (53’s, 35’s)

Minute 5: 12/10 Calorie Bike

Accessory Work

D: Metcon (No Measure)

50 Pushdowns

50 Supinated Grip Pushdowns

50 Banded OH Triceps

*Goal to do all 150 reps with minimal rest

CrossFit Carolina Beach – Varsity

View Public Whiteboard

Main Lift

A: Back Squat (4 x 4)

Focus on depth before weight

Accessory Work

B: DB Box Step Ups (4 x 10 (5 per leg))

Hold DBs and step up alternating legs

C: Metcon (Time)

Teams of 3

2 mile run – 100M at a time

CrossFit Carolina Beach – CrossFit

– Strength: You will be performing heavy deadlifts in the workout so form should be the focus during today’s strength portion – the purpose today is more to prepare for the Metcon.

You should work up to the desired weight for the metcon over the course of 5-6 sets performing reps of 2-2-1-1-1-1 (the desired weight you have in mind that matches your ability.) You can start with larger sets while weight is light and work to singles with at least 90s of rest between sets as weight increases.

– Metcon: ”April Fools Hero WOD”. Deadlifts are intended to be heavy but not at the price of sacrificing someones lower-back so be smart and think about using a load you can maintain your technique with for the entire 20 minutes.

Effort should be around 80% today – uncomfortable but output should not drop until after the 12-minute mark. The focus with this workout is more strategy than anything else as there overlap in movements (hip-extension) so there should not be a point where there is a massive breakdown in form

– it’s easier for folks to let that happen though so remember technique is more important than score. Today’s deadlift weight choice should be LESS THAN 80% of current 1RM Deadlift.

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

200 meter jog

Then,

3 Rounds

20 Scorpions (total)

10 Air Squats

5 Squat Thrusts

Then,

Barbell Warm Up

10 Romanian Deadlift

*Add lightweight to bar

10 Deadlift

*Rest 30s and transition to floor

10 Barbell Glute Bridge

Strength/Skill

B: Deadlift (2-2-1-1-1-1. Rest 90s-2:00.)

– The goal is to build to desired weight for Metcon

– Warm-up T2B between sets.

Metcon

C: Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405, 275)

10 Bar Facing Burpees

15 T2B

L3: (315, 205)

L2: (225, 135) (Knee Lifts)

L1: (185, 125) (Regular Burpees) (Abmat Sit-ups)

Roughly 80% of 1RM DL.

Accessory Work

D: Banded Leg Curls (100-150 reps each leg.)

https://www.youtube.com/watch?v=5YuqH77g0OE&feature=youtu.be

CrossFit Carolina Beach – Competitors Training

– Strength: Build slightly above your weight for the Metcon today performing singles once the load is heavy.

– Metcon: There is no additional Metcon today – put all of your effort into this piece – 80-85% for the duration.

View Public Whiteboard

Strength/Skill

A: Deadlift (3-3-2-2-1-1-1-1. Rest 2:00)

Metcon

B: Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405, 275)

10 Bar Facing Burpees

15 T2B

L3: (315, 205)

L2: (225, 135) (Knee Lifts)

L1: (185, 125) (Regular Burpees) (Abmat Sit-ups)

Roughly 90% of 1RM DL.

Accessory Work

C: Sled Drag Power Walk (800 Meters @light.)

https://www.t-nation.com/videos/tip-the-sled-power-walk