WOD

CrossFit Carolina Beach – Competitors Training

– Metcon: The dynamics between these two workouts today involves two strategies, both with higher-outputs throughout.

”Cindy” the goal is to stay consistent with gymnastics and perform all rounds UB with 85% effort throughout and ”Annie x2” the goal is to complete as fast as possible with as little rest and as little transition time as possible, 90-95% effort.

”Cindy” you should be able to push hard and on Annie and complete this work in less than 7 minutes. Keep in mind that you can split Annie however you choose with your partner, but each of you will complete a FULL ROUND of Cindy at a time.

End with ”recovery” work of your choice at 120-130 BPM.

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A: Metcon (AMRAP – Rounds and Reps)

With a partner:

“Cindy”

AMRAP 20:

5 Pull-ups

10 Push-ups

15 Air Squats

*One athlete completes a full round at a time

Then right into part two.

B: Metcon (Time)

For Time:

“Annie x2”

100-80-60-40-20

Double Unders

Abmat Sit-ups

*One person works. Split as desired.

C: Metcon (No Measure)

Then,

20 Minutes of Bike, Jog, light sledpull, or row recovery

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM. No more than 3-4 singles over 90%.

– Metcon: The goal today is sustain 75% effort on the bike or ski erg, but your effort on the T2B/S20H should be slightly higher and allow for UB sets.

This workout should keep you within your anaerobic threshold, for the most part so be smart with your pacing on the bike/ski erg using this to recover between sets of T2B/S20H.

S20H are intended to be heavier today, but still capable of being done UB. End with 6 minutes of accessory work for back/triceps/biceps.

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Strength/Skill

A: Push Jerk (1RM)

B: Inverted Barbell Rows (5×20 rest 60 seconds)

https://www.youtube.com/watch?v=1G28qN9FCKE
*Do not elevate your feet or try to make these harder, 100 total reps will be hard enough.

Metcon

C: Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
When recovered, part 2

D: Metcon (No Measure)

AMRAP 8:

1 Lap Sledpull Rows

15 Banded Pushdowns

10 DB Hammer Curls (w. fat gripz if possible.)

Accessory Work

E: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – CrossFit

– Strength: Today we will be working up to a 1RM push jerk. Start with some larger warm up sets (around 4-5 reps) and gradually decrease reps to singles as you work up to your 1RM. We will leave some time after the push jerk to warm up to your S2O and T2B.
– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.

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Warm-up

A: Warm-up (No Measure)

PVC Game x 6 Minutes

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

Then,

Review Strength Work + S2OH + T2B for the remainder of the warm-up

Strength/Skill

B: Push Jerk (1RM. Rest 2:00)

Metcon Prep

C: Metcon (No Measure)

Warm-up S20H/T2B

Metcon

D: Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

Extra Credit

E: Barbell Curl 21’s (3 x 7 each. Rest 60s.)

https://www.youtube.com/watch?v=ih_U-ChDJWE
– 1/4 ROM + 1/2 ROM + Full ROM

CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of Speed Strength work, 5% higher than last week. All sets should be perfect technique and allow for zero hesitation on each repetition.

– Metcon: Both pieces are meant to be done at near maximal effort, 95% effort – shoot for UB reps on piece #1 as well as piece #2.

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Strength/Skill

A`: Front Box Squats (8 x 3 @55% of 1RM Front Squat from 12/17, every 60)

– Use band tension or chains. This should account for roughly 25% of your 1RM

– Parallel Box (15-16″)

B: 3 Position Snatch (5 x 1@75%, every 90s.)

1 from High Hang

1 From Mid Patella

1 From Ground
– high hang + hang + ground

Conditioning

C: Metcon (Time)

With a running clock:

For time:

30-20-10

Goblet Squats (70, 53)

KBS (70, 53)

When the clock hits 12:00

Part 2

D: Metcon (Time)

For time:

9-15-21

Burpee Pull-ups

Front Squats (135, 95)

Accessory Work

E: Reverse Hypers (4 x 25 @50% of Back Squat 1RM. Rest 90s.)

CrossFit Carolina Beach – CrossFit

– Strength: Today’s strength work will be the focus of today’s class. We want you to strive for high-quality reps for all of today’s OLY/strength work. You will complete 2 HANG SQUAT snatches every 60-90s for 12 minutes, increasing weight if form permits. If you struggle with ROM and catching in the squat, you will work on catching in the power snatch position and lowering into an OHS (within ROM). Box squats will be performed at 65-70% of 1RM Front Squat, +5% from last week.
– Metcon: This should be performed at max effort/sprint pace and should not take long to complete, but the weight you choose should be challenging to completes sets UB.

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Warm-up

A: Warm-up (No Measure)

Coaches Oly Progressions

Minutes 3:00-8:00

15-20 (total) Seated Box Jumps building in height to prepare the CNS

8:00-16:00

Hang Squat Snatch Progressions of Coaches Choice

16:00-20:00

Front Box Squat Practice/Coaching

Strength/Skill

B: Squat Snatch (Rest 60-90s between sets.)

~ 2 HANG SQUAT snatches every 60-90s for 12 minutes.

~ Increasing weight if form permits.

C: Front Box Squats (8 x 3 @65-70% of 1RM Front Squat, every 60s.)

– Parallel box (should be the same as last week.)

Metcon

D: Metcon (Time)

For Time:

30-20-10

Goblet Squats (70, 53)

KBS (70, 53)
L3: (53, 35)

L2: (45, 30)

L1: (35, 25)

7:00 Cap

Extra Credit

E: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Competitors Training

– Metcon: The goal of today’s work is to complete all intervals at a consistent 60-70% pace splitting work evenly with your partner. This work is not intended to be brutally hard, but more so in the aerobic range of 130-150 BPM for the duration. The reasoning for longer bouts of work like this that it does NOT illicit big spikes in heart-rate and to improve cardiac output heart-rate needs to be 150BPM for a minimum of 30 minutes.

Although we perform this style of work regularly it’s important to remind people of the benefits such as improved ability to recover, better performance in CF Metcons because they’ll be able to pump blood more effectively, and most importantly living longer.

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Conditioning

A: Metcon (No Measure)

With a partner:

10 Minutes of Rowing for max distance

10 Minutes of Bike or Ski Erg for max calories

10 Minutes of Jogging or Sledpull Powerwalk for max distance

10 Minutes of Farmer Carries, AHAP for max distance

*One person works. Split as desired.

CrossFit Carolina Beach – CrossFit

– Metcon: Today we will complete an active recovery metcon with a partner. Aim between 60-70% effort on all movements. Form should remain consistent and efficient throughout the entire workout. Partners can split work as desired. Each movement will be completed for 10 minutes before moving on to the next movement. Farmer’s carry will be as heavy as possible.

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Warm-up

A: Warm-up (No Measure)

Warm up game in 2 teams

Power Walk Races

(really commit to these – work those hips)

Then,

BP Dynamic Warm-up which 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

X-Band Walks x 10 steps each direction + banded good morning x 2 rounds without stopping

Metcon

B: Metcon (Distance)

With a partner splitting work evenly:

10 Minutes of Rowing for max distance

10 Minutes of Bike or Ski Erg for max calories

10 Minutes of Jogging or Sledpull Powerwalk for max distance (or sledpush)

10 Minutes of Farmer Carries, AHAP for max distance
*One person works. Split as desired.

CrossFit Carolina Beach – CrossFit

– Strength: Today we will be doing some upper body and core work. You will establish a max effort set for each of the following: chin ups (supinated grip), pushups, and an L-sit or hollow hold (for time). Rx+ option is HSPU. Beginners can complete chin ups with band.
– Metcon: Aim for 75-80% effort for all rounds. There should be enough rest after each interval to sustain consistent efforts across all 5 rounds.

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Warm-up

A: Warm-up (No Measure)

TABATA (8 rounds total)

Round 1: High knees

Round 2: Air Squats

Round 3: Single Unders

Round 4: Mountain Climbers

Round 5: High knees

Round 6: Air Squats

Round 7: Single Unders

Round 8: Mountain Climbers

Then,

7 Minutes to review

Rope Climbs

Hang Power Cleans

Strength/Skill

B: Chin-Ups (Max Strict Chin-ups x 1 set.)

– Beginner: Either Band Assisted or Ring Rows

C: Push-ups (Max Strict Push-ups x 1 set)

Rx+:(HSPU)

– Beginner: Box Push-ups

D: L-Sit (Max L-Sit Hold x 1 set)

– Beginner: Hollow Hold

Metcon

E: Metcon (Time)

Every 4:00 x 5 Sets:

20 Walking Lunges (BW) (total reps)

15 Hang Power Cleans (135, 95)

1 Rope Climbs

50 Double Unders
L3: (115, 75)

L2: (95, 65) (10 Band Assisted Pull-ups per round) (Double Under Attempts x 50)

L1: (65, 45) (10 Ring rows per round) (50 Singles)

Score today = slowest split

Extra Credit

F1: Banded Face Pulls (3 x 15. No rest. )

*These are done with a slow + controlled temp + 1 count pause at end ROM.

*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)

*These sets should suck =)

F2: Elbow out Tricep Extensions (3 x 15. No rest.)

https://www.youtube.com/watch?v=zBDEFX3nN5A&feature=youtu.be

CrossFit Carolina Beach – Competitors Training

– Strength: Today’s work is intended to establish some maxes, but also perform submaximal work using those numbers. Your ”50%” should be sustainable for ALL 3 sets of each.

– Metcon: Today’s metcon is meant to give you roughly 2-2.5x as much rest as work so you should be able to sustain 80% throughout all rounds. Post all of your splits. Then proceed right into your 200 ft. Handstand walk.

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Strength/Skill

A: Chin-Ups (AMRAP x 1 set.)

Then,

3 Sets of 50% of Max Reps. Rest 90s.

B: Handstand Push-ups (AMRAP x 1 set)

Then,

3 Sets of 50% of Max Reps. Rest 90s.

C: L-Sit (AMRAP x 1 set)

Then,

3 Sets of 50% of Max Time. Rest 60s.

Conditioning

D: Metcon (Time)

Every 4:00 x 5 Sets:

20 Walking Lunges (BW) (total reps)

15 Hang Power Cleans (135, 95)

1 Legless Rope Climb

50 Double Unders

Score today = slowest split

Then right into,

200 Ft. Handstand Walk for time

E: 200ft handstand walk for time. (Time)

Accessory Work

F: Metcon (No Measure)

7 Minutes of Max Reps:

Banded OH Tricep Extensions

Banded Pulldowns

Banded Pull-aparts

*Shoot for 120+ total reps of each

*Each set should be at least 25 reps

CrossFit Carolina Beach – CrossFit

– Strength: We are repeating BB Glute Bridges from 3/11 with the exception the volume is slightly higher than the previous session.

All sets should be challenging and performed with a 1 ONE THOUSAND glute squeeze at the top of each rep. For today, this work will be done with one weight across all sets. Keep in mind the intent with these is train glute max which is responsible for hip-extension. Expect to see Glute Bridges in the programming more often as this is a great alternative to the deadlift for development.

– Metcon: Today’s workout is largely about being smart with pacing early and then adjusting at the end. This means you’ll have to be smooth with the burpees and not try to rush these.

With workouts like this, a good strategy can greatly change the overall outcome. Your athletes should start off around 80% and finish with near maximal effort. Deadlifts today should be HEAVY, a weight your athletes can complete 5 reps per set with touch n go.

Whatever time remains, we want you to go 100% and try to complete as many wall balls as possible. Last tested on 11/8. For Rx+ today whatever their wallball score is perform as many reps as needed to reach 200 total wall balls e.g. if they ended with 90 reps they’d need to complete 60 more reps (this includes the first set of 50 wall balls.) This is done after the clock is up.

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Warm-up

A: Metcon (No Measure)

100 Steps with X-band walk in all directions.

*alternate between laterally + forward + backward

Then,

Barbell Warm-up:

RDL x8 (3 second eccentric; 2 second pause below the knee)

Front Squat x8

Shoulder press x8

Barbell DL x10

*Add Weight

Deadlift x8

*Add Weight

Deadlift x6

*Add weight

Deadlift x4

*Add weight

Deadlift x2

Strength/Skill

B: Barbell Glute Bridge (6 x 6. Rest 90s.)

https://www.youtube.com/watch?v=3Rsib0Ralo4
– Use one challenging weight for all sets

– Try to exceed weight used on 3/11.

After, Build to Metcon DL weight in 3-4 sets. Rest 60s.

Metcon

C: Timebomb (AMRAP – Reps)

In 12:00

50 Wallballs (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs

Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

*Score = total wallballs completed

Accessory Work

D: Band Pull Throughs (4 x 15. Rest 60s. Heavy band. 2 second pause)