WOD

CrossFit Carolina Beach – Competitors Training

– Strength: Today the goal is to build to a 1RM beating your previous max on 10/15 by 5-10#s. Be smart and remember no more than 3-4 singles over 90%.

Then try to beat your previous weight used on the glute bridges from two weeks ago.

– Metcon: This metcon was last tested on 11/8 – high effort around 85-90%. Your goal is to beat your total amount of wall balls from your last attempt by 10 reps. Deadlifts are intended to be heavy (3-5 reps touch n go per set) for this workout and there are two options for loading. We’ll end with the same sledpull we performed last week. Try to beat your time from last week.

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Strength/Skill

A: Deadlift against a band (5-4-3-2-1-1-1-1. Rest 2:00-3:00.)

https://www.youtube.com/watch?v=F6xPIZC6lhM
– 1+ = 3-4 singles above 90% to a 1RM, NOT AMRAP reps

B: Barbell Glute Bridge (4 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.

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

C: Metcon (Time)

800 Meter Light Sledpull Powerwalk carrying KBs (35s/25s)

*Goal to complete this AFAP. Try to beat last weeks time

CrossFit Carolina Beach – CrossFit

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Strength/Skill

A1: Bench Press (10-8-6-4. Rest 30s. – Build in weight)

A2: DB Row (4 x 10 ea. Rest 30s.)

Metcon

B: Metcon (Time)

3 Rounds for time:

750 Meter Row

15 Box Jumps w. step down (24, 20)

Rest 2:00 after each round.

The goal here is to push the tempo on the work with the rest in sight.

If you are doing the CF Open tomorrow then pace yourself accordingly.

Do not deduct 4 minutes of rest from total time. That’s just weird.

Accessory Work

C: Metcon (No Measure)

5 Minutes of recovery work i.e. easy bike, row, foam rolling

5 Minutes of Parasympathetic Breathing

CrossFit Carolina Beach – CrossFit

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Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Speed Strength work with the Front Box Squat + 3 Position Squat Snatch. By now, you should know the intent of this work – efficiency, speed, and perfect technique. Make sure you’re properly warm ramping up to your work weights in 3-5 sets.

– Metcon: All work is done for quality so worry less about the clock and just work consistently for each interval of time. The AMRAP 6 should allow you to work on perfect barbell cycling. Nothing today should make you sore so be adjust loading as you see fit.

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Strength/Skill

A: Front Box Squats (8 x 3 @50% of 1RM Front Squat from 12/17, every 60)

8 x 3 @50% of 1RM Front Squat from 12/17, every 60s

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

– Parallel Box (15-16″)

B: 3 Position Snatch (6 sets @70%, every 90s.)

1 from High Hang

1 From Mid Patella

1 From Ground
– high hang + hang + hang below the knee

– use straps if needed

Metcon

C: Metcon (Distance)

10 Minutes of:

Sledpull Powerwalk x max distance with a lightweight

straight into D

D: Metcon (Distance)

8 Minutes of:

100 Ft. Single Arm Farmer Carry (70, 53)

Switch arm every 100

Straight into E

E: Metcon (AMRAP – Rounds and Reps)

6 Minutes of:

6 Power Cleans (135, 95)

6 S20H (135, 95)

Accessory Work

F: Reverse Hypers (2 x 30 @50% of Back Squat. Rest 60s.)

CrossFit Carolina Beach – CrossFit

– Strength: Today’s strength will be box squats with the barbell in the front rack position. Perform 8 sets of 3 repetitions at 60-65% of your 1RM Front Squat. This will be done on the minute.
– Metcon: Today we will be working in 5-minute increments with the following movements: Russian KBS (eye level), Turkish get ups, sled pushes, and single arm farmer carries. Alternate sides on the farmer carry to work both sides evenly. TGU weight is lighter than the weight used for the RKBS for most people. Select a weight which will allow for 5 minutes of continuous work for each movement

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Warm-up

A: Warm-up (No Measure)

7 Minutes of General Movement:

– 400m Jog, 500m row, a combination of lunges, skips, jumps, shuffle, x-band walks, ect.

*This is basic movement to increase core temperature. Get creative and make this your own

Then,

5 minutes complete review of the Turkish Get Up (start with lightweight or BW and gradually increase in weight if form allows)

Strength/Skill

B: Front Box Squats (8 x 3 @60-65% of 1RM FS (12/17), every 60s)

– Parallel Box (15-16″)

– 3-4 “ramp-up” sets prior to starting the clock. This done as an EMOM.

– Slightly wider stance than normal.

– If no recent 1RM, go by feel and make sure folks are fast off the box.

Metcon

C: Metcon (AMRAP – Reps)

5 Minutes of:

Russian Swings (70, 53)

Rx+: (Band Resisted Russian Swings)

5 Minutes of:

TGU (athlete choice of weight)

5 Minutes of:

Sled Push x 100 ft. intervals (moderate weight) (or max calories Row, Bike or Ski Erg) (100ft = 1 Rep)

5 Minutes of:

Single Arm Farmer Carry (70, 53) (Alt. sides evenly)

(100ft = 1 Rep)

Extra Credit

D: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Competitors Training

– Recovery: All work should be done between 120-130 BPM which is lower than our cardiac output work. The open is approaching so it’s time to make sure you’re fully recovered. Break this work up however you see fit, but know that it should be ”easy.” Now that this is the final week of the open we’ll be changing this work up starting next week.

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Conditioning

A: Metcon (No Measure)

30 Minutes of Zone 1 Recovery Work

*Choose between rowing, running, biking, swimming, light sledpull, ect.

B: Metcon (No Measure)

10 Minutes of Global Recover Foam Rolling

CrossFit Carolina Beach – CrossFit

– Strength: Shoulder press and 1-Arm DB Row superset with 45 seconds rest between sets. Shoulder press weight will increase each set performing 5 reps per set. For 1B, the 1-arm dumbbells rows, 1 weight should be used for ALL sets. Select a challenging weight. Perform 4 sets of 10 repetitions per arm with 45 seconds of rest between sets.
– Metcon: Today’s metcon is a burner. Strive for 70-80% effort starting off slow and increasing as you see fit. The barbell weight should feel light allowing you to cycle through the hang power cleans quickly and complete larger sets (at least 10 reps). Focus on controlling your breathing on the thrusters and burpees.

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Warm-up

A: Warm-up (No Measure)

Oscillatory Foam Roll: Adductors 45 seconds/side

Oscillatory Foam Roll: Lats 45 seconds/side

Thoracic Rotations x10/side

Then,

With empty barbell

1x front rack stretch 30s

1x 30s front squat hold in bottom position

1x 30s barbell hold overhead

Then,

5x hang power clean

5x front squat

5x push press

5x thruster

5x Burpees

*Put bar in the rack and add lightweight. Get 1 DB per athlete and start performing warm-up sets of shoulder press and 1-Arm DB Rows in a superset fashion.

Strength/Skill

B: Shoulder Press (4 x 5. Rest 45s.)

*Building in weight each set

B2: DB Row (4 x 10 ea. Rest 45s.)

*Use one challenging weight for ALL sets.

Metcon

C: Jumanji (AMRAP – Rounds and Reps)

AMRAP 15:

20 Hang Power Cleans (95, 65)

20 Thrusters (95, 65)

20 Burpees

L3: (75, 55)

L2: (65, 45)

L1: (Empty Bar) (10 reps per movement)

Extra Credit

D: Single Arm Banded Pushdowns (3 x 30-50 ea. Rest as needed.)

https://www.youtube.com/watch?v=q4hbq-JL8W0
*Between sets complete 10 DB Hammer Curls

CrossFit Carolina Beach – Competitors Training

– Strength: This week we’ll perform maintenance strength work for the upper body. All sets should be challenging – the goal is to get a good pump today.

– Metcon: Today’s metcon is sustainable, 75% effort for each set. You don’t have to go UB and can break work as you see fit. Pace today based off of how you’re feeling after yesterday – that may mean going easier than you planned.

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Strength/Skill

A: Bench Press (5 x 5. Rest 2:00)

B1: DB Row (4 x 10-12 ea. Rest 30s.)

B2: Tricep Rollback Extensions (4 x 10-12. Rest 30s.)

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

Metcon

C: Metcon (AMRAP – Reps)

Each for quality, perfect reps:

5 Rounds of 60s/30s off:

1a) Wallballs (30, 20)

1b) Double Unders (heavy rope if possible)

1c) Row, Bike, Ski Erg for Calories

1d) Strict Pull-ups

*Vary grip each set.

Then right into,

200 Ft. Handstand Walk not for time

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

Accessory Work

E: Metcon (AMRAP – Reps)

7 Minutes of Max Reps:

Banded OH Tricep Extensions

Banded Pulldowns

Banded Pull-aparts

*Shoot for 100+ total reps of each

*Each set should be at least 25 reps

CrossFit Carolina Beach – CrossFit

– Strength: We are on week 3 of our gymnastics skill cycle. Alternating movements for 10 minutes: Minute 1 will be an L-sit hold and minute 2 will be a chest facing handstand hold against the wall. Select a level which is challenging but can be maintained with good form for 10-20s (i.e. L-sit performed on rings, plates, parallettes) for all 5 rounds.
– Metcon: 5 rounds of each of the following movements will be completed with 60 seconds of work followed by 30 seconds of rest. The focus of today’s metcon will be quality reps performed at about 75% intensity. Take short rests as needed maintain proper form. Think quality over quantity.

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Warm-up

A: Warm-up (No Measure)

Row 300 meters or Bike or Ski Erg x 60s.

Then perform,

10 Hollow Rocks

10 Supermans

10 Burpees

10 Jumping Jacks Straight Arms

10 Scorpions

3 inchworms with pushup

Then grab medballs,

Complete 1 round of:

WITH MEDICINE BALL

RDL x 8

Front Squat x 8

Press x 8

Row x 8

Hang Clean x 8

Power Clean x 8

Squat Clean x 8

Thruster x 8

Gymnastics

B: Metcon (No Measure)

EMOM 10:

MINUTE 1: 10-20s L-Sit Hold

MINUTE 2: 20s Chest Facing Wall Handstand Hold

Metcon

C: Metcon (AMRAP – Reps)

Each for quality, perfect reps:

5 Rounds of 60s/30s off:

1a) Wall balls (20, 14)

1b) Double Unders

1c) Row, Bike, Ski Erg for Calories

1d) Pull-ups
Rx+:(C2B Pull-ups)

L2: (14, 10) (Double Under Attempts) (8-10 Band Assisted Pull-ups per round)

L1: (10, 8) (Ring Rows 8-12 reps per round)

*Score = total reps/calories

Extra Credit

D: DB Seated Cleans (3 x 12-15. Rest 60s.)

https://www.youtube.com/watch?reload=9&v=5zAVVnvKNMo&feature=youtu.be

CrossFit Carolina Beach – Competitors Training

– Strength: The goal with cluster sets to provide intra-set rest so you can build to a heavier weight than you’d normally be capable of hitting for 6 reps. You are re-racking the weight between sets of 2 for 15s. Start your work sets at about 60% and progressively build (these 4 sets do not include prior ramp up sets.) Last tested on 10/12.

– Metcon: High-effort piece today last tested on 10/12 as well. By now, most of you have done this workout a number of times so you should know how you’re going to beat your previous time by 30-40s.

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Strength/Skill

A: Back Squat (4 x 2.2.2 (15s). Rest 2:00)

Build to a heavy set.

B: Sumo Stance RDLs w. bands pulling forward (3/4 x 6-8. Rest 90s.)

https://www.youtube.com/watch?v=bvX9Mxw-fJc
3/4 = 3 ramp-up sets and 4 work sets.

Metcon

C: Abs of Steel (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

12:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Accessory Work

D: Metcon (Time)

800 Meter Light Sledpull Powerwalk farmer carrying KBs (35s/25s)

*Goal to complete this AFAP.