WOD

CrossFit Carolina Beach – CrossFit

– Strength: Clusters are ”intra-set rest” meaning you’ll perform 2 reps, re-rack, rest 15s, and repeat this sequence 2 more times. The purpose is to increase loading compared to just performing a straight set of 6 reps. Build in weight.
– Metcon: Today’s ”Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be difficult to complete 10+ reps with. Strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.

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Warm-up

A: Warm-up (No Measure)

5 Minutes of Dynamic Warm-up that consists of:

50-100 ft of:

Knee Hug + Lunge + Toe Point + Thoracic Rotation

Inch worms (half distance + jog the rest)

Butt Kickers

Broad Jumps

Jumping Jack Shuffle (both sides)

Carioca (both sides)

Then,

7 Minutes of T2B Review + Light Back Squats out of the Rack x 5 reps per set.

Strength/Skill

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

https://www.youtube.com/watch?v=5K8M5MepyFg
– Build to a heavy set.

When Complete,

Warm-up T2B/Front Rack Lunges

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)

Extra Credit

D: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Competitors Training

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Conditioning

A: Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner:

0:00-20:00

30 SDHP (95, 65)

30 Wall balls (20, 14)

150 Double Unders

30 Barbell Rows (95, 65)

30 Push-ups

20:00-40:00 “Recovery”

Sledpull Powerwalk w. light sled + weighted vest.

*First 10 minutes walking forward

*Last 10 minutes Sledpull Rows

Accessory Work

B: Metcon (No Measure)

1a) Weighted Straight Leg Sit-ups: 4 x 15. No rest.

1b) Banded pull-aparts: 4 x 100. No rest.

CrossFit Carolina Beach – CrossFit

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Metcon

A: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

A: CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

A: CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

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

Wave load.

B: Single Arm Dumbbell Push Press (4 x 6 ea. Rest 60s. *build to heaviest weight)

C: Strict Pull Ups (5 x 5. Rest 60s.. Fat grips today)

Chin over bar. Play around with mixed grip and supinated

D: Tricep Rollback Extensions (5 x 20. Rest 60s)

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

E: KB March (Tabata 8 x 20s on/10s off.)

https://www.youtube.com/watch?v=G9MNJJoIrWc

CrossFit Carolina Beach – CrossFit

Have fun today. Today’s work is meant to be done at a consistent pace of roughly 75% effort. That means you should be choosing scaling that is relatively easy for you. Barbell loading is intended to be light.

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Warm-up

A: Metcon (No Measure)

Partner up and grab barbells, wall balls, and jump ropes. Complete:

2 Rounds of:

10 SDHP (1st round empty bar, 2nd round add metcon weight)

10 Wall balls

10 Barbell Rows (1st round empty bar, 2nd round add metcon weight)

10 Push-ups

30 Double Unders or attempts or singles

*Make sure rowers and bikes

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner:

0:00-20:00

30 SDHP (95, 65)

30 Wall balls (20, 14)

150 Double Unders

30 Barbell Rows (95, 65)

30 Push-ups

L3: (75, 55)

L2: (65, 45) (14, 10) (Double Under Attempts) (Box Push-ups)

L1: (55, 35) (10, 8) (Single Unders) (Box Push-ups)

Then straight into part C

()

Accessory Work

D: Metcon (No Measure)

Choose 1 between 1a/1b and 1 between 2a/2b done as a superset.

1a) Weighted Straight Leg Sit-ups: 4 x 15.

1b) Elbow Plank: 4 x 30s.

2a) Banded pull-aparts: 4 x 50.

2b) Banded Facepull-aparts: 4 x 25.

CrossFit Carolina Beach – CrossFit

– Strength: The first part of today’s strength work is a complex of 2 deadlifts + 1 Power Clean + 1 squat clean. Use 85% of weight from strength completed on 2/25.
– Metcon: Today’s workout will aim at training your anaerobic/aerobic capacity. Rest to work ratio will be 2:1 allowing enough time to recover between intervals to sustain around 85% intensity throughout the workout. This pace should feel challenging. Choose between the following movements: row, bike, sled push, or sled pull.

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Warm-up

A: Warm-up (No Measure)

3 Rounds of:

5 Russian Swings right/left

5 Goblet Squats

5 Single Leg RDLs each side

5 Rows each side

5 Hand Switches in RDL

10 Alt. Single Leg Glute Bridge (1 count on each rep)

Then,

Perform complex (2 Deadlift + 1 Power Clean + 1 Squat clean) with barbell x 2-3 sets adding light weight after each set. This should be 100% focused on a technique for strength work today.

Strength/Skill

B1: 3 Deadlift, 2 Power Clean, 1 Squat Clean (5 x 2 + 1 + 1 @85% of 2/25, every 90s.)

As a complex. Doesn’t have to be TnG, but don’t take hands off of bar.
Then,

8 Sumo Stance RDLs

B2: Sumo Stance RDLs w. bands pulling forward (4 x 8, every 90s)

https://www.youtube.com/watch?v=bvX9Mxw-fJc
*Use bands pulling forward if possible.

Metcon

C: Metcon (No Measure)

Row, Bike, Ski Erg, or sledpull or push

10 x 30s on/60s off.

Extra Credit

D1: Double Leg Band Curls (3 x 50. No rest.)

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

D2: Banded Pull-Through (3 x 25. No rest.)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
*Use the same band for both

CrossFit Carolina Beach – Competitors Training

Final week of these variations for our Dynamic Effort Work.

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Weightlifting

A: 1 Power Snatch + 1 Squat Snatch (4 sets @ 85% every 90 seconds.)

B: 3 Deadlift, 2 Power Clean, 1 Squat Clean (4 sets @ 85% every 90 seconds)

As a complex. Doesn’t have to be TnG, but don’t take hands off of bar.

C: Seated Dynamic Box Jumps (5 x 4. Rest 60s.)

https://www.youtube.com/watch?v=EPEb6nMEaGg

Metcon

D: Metcon (No Measure)

10 Rounds of:

Sledpull Powerwalk @moderate x 60 yards. Rest 60s.

Then,

5 Rounds with slightly less weight

Sledpull Backwards. Rest 60s.

*This is NOT a backpedal. Stay upright.

Then,

Reverse Hypers x 100 Reps using 25% of your Back Squat. Sets of 30-40.

Or

Banded Pull-through x 150 reps.

Accessory Work

E: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

CrossFit Carolina Beach – CrossFit

– Strength: Superset of close grip bench and legless rope climbs. Close grip bench will be performed with the hands just inside of the shoulders to emphasize the triceps. Muscle fatigue will be more of a factor on the legless rope climbs. You may need to switch to Rx option of rope climbs using legs if muscle fatigue is compromising form or safety.
– Metcon: Today’s metcon is higher intensity (80-85%). The snatch weight should be light and you should be able to cycle through fairly large sets of snatches. 400 m run will be performed after each set so this workout will end with the run

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Warm-up

A: Warm-up (No Measure)

200m Run

Then,

BP Upper Complex which consists of:

3 Rounds of BP Upper Complex:

5 Hang Muscle Cleans

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

*Rest as needed between movements/rounds.

Then,

3 Hang Muscle Snatch w. empty bar on coaches call

3 Hang Power Snatch w. empty bar on coaches call

3 Hang Power Snatch again on coaches call

*Rest 10-15s between sets

Strength/Skill

B1: Close Grip Bench Press (4 x 5. Rest 45s.)

https://www.youtube.com/watch?v=7aW0JEl3s44

B2: Legless Rope Climbs (4 x 1-2. Rest 45s.)

Rx: (Rope Climb with legs)

L2/L1: (Ground to standing x 2-3 reps per set)

– Start at 60% set 1, 70% set 2, 80% for set 3, 85% set 4. This does not include additional warm-up sets prior to 60%.

Metcon

C: Metcon (Time)

For time:

9-15-21

Hang Power Snatch (95, 65)

T2B

*400 Meter run after each set
Rx+:(115, 75)

L3: (75, 55)

L2: (65, 45) (Knee Lifts)

L1: (Empty Bar) (Abmat Sit-ups)

*16:00 Cap

*Alternate Option: 400m Row or 90s Bike or Ski erg in place of 400m Run

Extra Credit

D: DB Pull-overs (4 x 12. Rest 60s.)

https://www.youtube.com/watch?v=Y4C7IzWhsIo

CrossFit Carolina Beach – Competitors Training

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Conditioning

A: Metcon (No Measure)

45 Minutes of Zone 1 Recovery Work

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

Accessory Work

B: Metcon (No Measure)

10 Minutes of Global Recover Foam Rolling or static stretching