WOD

CrossFit Carolina Beach – CrossFit

– Metcon: Benchmark workout “Filthy Fifty” – like most chippers pacing and how split work needs to be done strategically.

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Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– N/A

3:00 – 9:00

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

9:00 – 20:00

Then,

10 Box jump

10 Jumping pull-ups

10 Kettlebell swings

10 Walking Lunges

10 T2B or Knee Lifts

10 Push press

10 Back Extensions (or supermans)

10 Wallballs

10 Burpees

20 Double unders

Conditioning

B: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
L2: (40 Reps per movement)

L1: (30 reps per movement)

*35:00 Cap

*Scaling for T2B

Accessory Work

C: Warm-up (No Measure)

– Global Foam Roll Quads x 60s each

– Half kneeling Biphasic Hip Flexor Stretch x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CrossFit Carolina Beach – CrossFit

– Metcon: Benchmark workout “Filthy Fifty” – like most chippers pacing and how split work needs to be done strategically.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

AMRAP 10 at a slow pace of:

10 Box jump

10 Jumping pull-ups

10 KBS

10 BW Walking Lunges

10 T2B or Knee Lifts

10 Push Press

10 Back Extensions (or supermans)

10 Wall balls

10 Burpees

20 Double unders

Conditioning

B: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
L2: (40 Reps per movement)

L1: (30 reps per movement)

*35:00 Cap

*Scaling for T2B

Accessory Work

C: Warm-up (No Measure)

– Global Foam Roll Quads x 60s each

– Half kneeling Biphasic Hip Flexor Stretch x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CrossFit Carolina Beach – Competitors Training

– Metcon: Benchmark workout “Filthy Fifty” – like most chippers pacing and how split work needs to be done strategically.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– N/A

3:00 – 9:00

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

9:00 – 20:00

Then,

10 Box jump

10 Jumping pull-ups

10 Kettlebell swings

10 Walking Lunges

10 T2B or Knee Lifts

10 Push press

10 Back Extensions (or supermans)

10 Wallballs

10 Burpees

20 Double unders

Conditioning

B: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
L2: (40 Reps per movement)

L1: (30 reps per movement)

*35:00 Cap

*Scaling for T2B

Accessory Work

C: Warm-up (No Measure)

– Global Foam Roll Quads x 60s each

– Half kneeling Biphasic Hip Flexor Stretch x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CrossFit Carolina Beach – CrossFit

– Skill: Week 3 of gymnastics skill work – the final week of this work so you should be feeling good about your new-found skills.
– Metcon: Look to sustain a moderate level of output for both the run intervals and the row intervals. This workout can be as challenging as you’d like to make based on how hard you push each set, but today we are looking for sustainability.

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Warm-up

A: Warm-up (No Measure)

PVC Game

* every time PVC Drops

1st Drop: 10 BW Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Front Squats w. empty bar

Then,

Review All Metcon Movements:

– Rowing

– Pose Running Drills

Strength/Skill

B: Metcon (No Measure)

Gymnastics Skill – Week #3

Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.

Then,

EMOM 10:

ODD Minutes: 30s of Skill Work

EVEN Minutes: 30s Hard Effort Rowing or Bike

Conditioning

C: Metcon (No Measure)

EMOM 20:

ODD Minutes: 10 Calorie Row

EVEN Minutes: 100 Meter Run

Accessory Work

D1: Glute March on a Bench (3 x 20 (total). No rest.)

https://www.youtube.com/watch?v=nhOA5gOJZpA&feature=youtu.be

D2: KB Curls (3 x 20. Rest 60s.)

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

CrossFit Carolina Beach – Competitors Training

– Skill: Week 3 of gymnastics skill work – the final week of this work so you should be feeling good about your new-found skills.
– Metcon: Look to sustain a moderate level of output for both the run intervals and the row intervals. This workout can be as challenging as you’d like to make based on how hard you push each set, but today we are looking for sustainability.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– Foam Roller

– Light KB

– Light Band

– Barbell

3:00 – 6:00

Oscillatory Foam Adductors x 1-2 spots x 1-2 inches + 20-30s each spot

6:00 – 8:00

Rock-back Adductor Stretch: 2 x 5 each side.

8:00 – 10:00

2 Rounds of:

10 Banded Pull-aparts

10 Single-Leg Glute Hip Thrusts on Bench (5 each)

10:00 – 12:00 “superset of”

Tempo Goblet Squat: 3 x 5

Tempo KB RDL: 3 x 5

12:00 – 15:00 “superset of”

Twitchy Lateral Skips: 3 x 4 each direction.

Vertical Jump: 3 x 1

Conditioning

B: Metcon (No Measure)

10 Minute Bike

10 Minute Row

10 Minute Light Sledpull Powerwalk

*OR – you can mix in other cyclical measures or swimming

Accessory Work

C: Warm-up (No Measure)

*Choose two assistance exercises for two lagging muscle groups – superset the two for: 3 sets x 10-15 each.

CrossFit Carolina Beach – CrossFit

– Skill: Week 3 of gymnastics skill work – the final week of this work so you should be feeling good about your new-found skills.
– Metcon: Look to sustain a moderate level of output for both the run intervals and the row intervals. This workout can be as challenging as you’d like to make based on how hard you push each set, but today we are looking for sustainability.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

PVC Game

* every time PVC Drops

1st Drop: 10 BW Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Front Squats w. empty bar

Then,

Review All Metcon Movements:

– Rowing

– Pose Running Drills

Gymnastics

B: Metcon (No Measure)

Gymnastics Skill – Week #3

Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.

Then,

EMOM 10:

ODD Minutes: 30s of Skill Work

EVEN Minutes: 30s Hard Effort Rowing or Bike

Conditioning

C: Metcon (No Measure)

EMOM 20:

ODD Minutes: 10 Calorie Row

EVEN Minutes: 100 Meter Run

Accessory Work

D1,: Glute March on a Bench (3 x 20 (total). No rest.,)

https://www.youtube.com/watch?v=nhOA5gOJZpA&feature=youtu.be
,,,

CrossFit Carolina Beach – Express Fit

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Warm-up

A: Warm-up (No Measure)

2 Rounds:

8 Calorie bike

8 air squats

2 inchworms

Main Lift

B: Goblet Squat (5 x 5 building as able)

Accessory Work

C1: DB Thruster (4 x 8 building)

C2: Ring Rows (5 x 8-10)

Cash Out

D: Delt Burner 4 (2 x 5 total. rest 90 sec)

Front raise, hold 1 sec

Retract to lateral raise position,

Hold 1 sec

Lateral raise, hold 1 sec,

Push to front raise position,

Hold 1 sec

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 and final week of these upper variations – all sets should be challenging.
– Metcon: Going light on this workout is incredibly IMPORTANT – you could easily use up the allotted rest you have if you’re not smart. Choose a load that you can complete AT LEAST half of the work UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Grab a barbell and a band and complete

3 rounds of BP

Upper Body Complex #2

8 Bent-over Barbell Rows

8 Hang Power Cleans

8 Front Squat

8 Push Press

15 Banded Pull-aparts

15 banded pushdowns

Then,

Review all of today’s metcon movements

– Hang Power Clean

– Front Squat

– Push Press

Strength/Skill

B1: Half Kneeling Landmine Press (2/4 x 8 ea. No rest.)

– 2 warm-up sets + 4 challenging work sets.

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B2: Pull-ups (Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.)

– Rx+:(Band Resisted Pull-ups)

– 2 warm-up sets + 4 challenging work sets.

Metcon Prep

C: Warm-up (No Measure)

Warm-up for Metcon x 3 rounds of:

– 5 Hang Power Cleans

– 5 Front Squat

– 5 Push Press

Conditioning

D: Metcon (Time)

Every 4:00 x 4 sets:

20 Hang Power Cleans (95, 65)

20 Front Squats (95, 65)

20 Push Presses (95, 65)

L3: (75, 55)

L2: (65, 35)

L1: (10 REPS per movement) (65, 35)

Score = slowest split

Accessory Work

E: Warm-up (No Measure)

Rusin Triset x 2-3 rounds. No rest.

Then,

Oscillatory foam roll lats x 60s each.

CrossFit Carolina Beach – Varsity

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Barbell Work

A: Snatch (10 minutes to find a heavy)

B: Deadlift (5 x 3 reps. Get heavy)

C: Push Press (5 x 3)

Accessory Work

D: Dumbbell High Pull-Single Arm (3 x 8 per side)

E: Delt Burner 4 (2 x 5 reps)

Front raise, hold 1 sec

Retract to lateral raise position,

Hold 1 sec

Lateral raise, hold 1 sec,

Push to front raise position,

Hold 1 sec

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 and final week of these upper variations – all sets should be challenging.
– Metcon: Going light on this workout is incredibly IMPORTANT – you could easily use up the allotted rest you have if you’re not smart. Choose a load that you can complete AT LEAST half of the work UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Grab a barbell and a band and complete

3 rounds of BP

Upper Body Complex #2

8 Bent-over Barbell Rows

8 Hang Power Cleans

8 Front Squat

8 Push Press

15 Banded Pull-aparts

15 banded pushdowns

Then,

Review all of today’s metcon movements

– Hang Power Clean

– Front Squat

– Push Press

Strength/Skill

B1: Half Kneeling Landmine Press (2/4 x 8 ea. No rest.)

– 2 warm-up sets + 4 challenging work sets.

B2: Pull-ups (Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.)

– Rx+:(Band Resisted Pull-ups)

– 2 warm-up sets + 4 challenging work sets.

Metcon Prep

C: Warm-up (No Measure)

Warm-up for Metcon x 3 rounds of:

– 5 Hang Power Cleans

– 5 Front Squat

– 5 Push Press

Conditioning

D: Metcon (Time)

Every 4:00 x 4 sets:

20 Hang Power Cleans (95, 65)

20 Front Squats (95, 65)

20 Push Presses (95, 65)

L3: (75, 55)

L2: (65, 35)

L1: (10 REPS per movement) (65, 35)

Score = slowest split

Accessory Work

E: Warm-up (No Measure)

Rusin Triset x 2-3 rounds. No rest.

Then,

Oscillatory foam roll lats x 60s each.