WOD

CrossFit Carolina Beach – CrossFit

– Strength/Skill: This is week two of our gymnastics skill cycle. Each movement should easily be completed within the minute. Inverted rows will be performed with a 1-second pause at the top of the movement. Advanced athletes can substitute handstand walking for the handstand hold on minute 2. Beginner athletes can perform handstand hold on a box if needed
– Metcon: Today’s metcon is a partner workout; 1 working; 1 resting. Work can be split however teams decide. This is an AMRAP so once teams have made it through the burpees, they will return to the beginning of the workout and continue working until the 14 minutes are up. Box jumps will be performed with a step-down

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Warm-up

A: Warm-up (No Measure)

Game: Rowling x 4 sets each (8 total rounds) athlete alternating with their partner with a varying penalty for all meters rowed over/under 100 (e.g. burpees, air squats, partner wall balls)

Then,

Banded Ankle Rotations x 45s each side

Then,

10 Air Squats

10 Squat Jumps

10 box step up/step down (alternating legs)

10 box jump up/step down (alternating legs)

Gymnastics

B: Metcon (No Measure)

EMOM 12:

MINUTE 1: 20s Hollow Hold

MINUTE 2: 20s Handstand Hold

MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.

MINUTE 4: 50 Ft. Bottoms-up KB Carry each side
Rx+:(20s Handstand Walking for interval #2)

Metcon

C: Metcon (AMRAP – Reps)

AMRAP 14 with a partner:

100 Air Squats

80 Calorie Row

60 KBS (53, 35)

40 Box Jumps w. step-down (24, 20)

20 Burpees
Rx+:(Burpees over the Rower) (10 Strict HSPU after Burpees)

L2: (35, 25) (20, 15)

L1: (35, 25 Russian Swings) (20, 15 Alt. Step-ups in place of Box Jumps)

*1R = 300 reps (Rx+ = 310 reps)

Extra Credit

D: Banded Face Pulls (4 x 25. Rest as needed.)

– Use a light band

– pull the band apart at end-ROM

CrossFit Carolina Beach – Competitors Training

– Strength/Skill: You should stay tight and brace the midline on all movements to improve positioning and stability.

– Metcon: Your Effort today should be around 75-80%. The goal is to strategize with your partner and break up movements based on your individual ability.

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Gymnastics

A: Metcon (No Measure)

MINUTE 1: 20s L-Sit Hold

MINUTE 2: 50 Ft. Handstand Walk

MINUTE 3: 15 Inverted Rows w. 1 ct pause, pronated grip.

MINUTE 4: 50 Ft. Bottoms-up KB Carry each side

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 24 with a partner:

80 Calorie Ski Erg

70 KBS (53, 35)

60 Box Jumps w. step-down (24, 20)

50 Burpees Over the Rower

40 Strict HSPU

Accessory Work

C: Metcon (No Measure)

1a) Banded Facepull-aparts: 5 x 25. Rest as needed.

1b) Banded Pushdowns: 5 x 20. Rest as needed.

CrossFit Carolina Beach – CrossFit

– Strength: Today’s strength is barbell glute bridges to train your buns. For most of you, this is a relatively new movement but a great way to train your glutes. All 5 sets should be challenging and done with ONE weight. You’ll see this movement again in 2 weeks.
– Metcon: Today’s workout is meant to be done at 90% effort. Shoot for big sets, but try to stay with sets that will allow for consistency. The loading should be light for you; a weight you can perform 5-7 reps per set with relative ease.

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Warm-up

A: Warm-up (No Measure)

5 Minutes of Dynamic Warm-up that consists of:

Jumping Jack shuffle High knees Butt Kicks 90-degree hip rotation Carioca Lateral Lunges

Then,

With an empty

Barbell Complete:

10 RDL

10 Front Squat

10 Push Press

10 Clusters

10 Barbell Glute Bridges

*Add weight to the barbell

8 BB Glute Bridges

*Add weight to barbell

6 BB Glute Bridges

Strength/Skill

B: Barbell Glute Bridge (5 x 5. Rest 90s.)

https://www.youtube.com/watch?v=3Rsib0Ralo4
– Take 3 sets to build to work weight

– Perform all 5 sets with one weight (the “work weight that was established after 3 ramp-up sets.)

– Hold the top of each rep for a 1 count

Metcon Prep

C: Warm-up (No Measure)

Power Clean + Thruster: 3 x 2 + 2, building above desired Metcon weight. Rest 60s.

Metcon

D: Barn Burner (Time)

For time:

40 Power Cleans (115, 75)

30 Thrusters (115, 75)

RX+: (135,95)

L3: (95, 65)

L2: (75, 55)

L1: (75, 55 25 Reps of each)

10:00 Time Cap

Extra Credit

E: Banded Pallof Press (4 x 8 ea. Rest 60s. (Heavy band))

https://www.youtube.com/watch?v=zo_olew7tKA

CrossFit Carolina Beach – Competitors Training

The goal today is to build to a heavy of three front squats + one jerk. This will be done from a rack. Take your time and progressively build. Glute Bridges should be heavy but you should get a full isometric contraction at the top of each rep. If you’re feeling these in your hamstrings and not your glutes, decrease the loading.

– Metcon: Both pieces are meant to be done at near maximal effort, 95-100%. Your time for Metcon #2 should be about the same of Metcon #1. This was last tested on 12/10.

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Strength/Skill

A: 3 Front Squat +1 Jerk (Build to a heavy 1 of complex. Rest 2:00 between )

B: Barbell Glute Bridge (4×6 across(20X1). Rest 90 seconds.)

https://www.youtube.com/watch?v=3Rsib0Ralo4

Metcon

C: Barn Burner (Time)

For time:

40 Power Cleans (115, 75)

30 Thrusters (115, 75)

RX+: (135,95)

L3: (95, 65)

L2: (75, 55)

L1: (75, 55 25 Reps of each)

10:00 Time Cap
Do 40 then 30 @ 115/75

Rest 12 minutes,

Then 30 and 30 @ 135/95

D: Metcon (Time)

BB Part 2
For Time

30 Power Cleans

30 Thrusters

135/95

Accessory Work

E: Glute-Ham Raises (4×10. Rest 60 Seconds.)

Hold a medball against chest.

F: Standing Banded Ab Pulldowns (6×10 Rest 60 Seconds.)

https://www.youtube.com/watch?v=Z49E5yXc8lw&t=12s

Metcon (No Measure)

5 Minute P. Breathing.

CrossFit Carolina Beach – CrossFit

Today’s workout is going to highly dependent on the scaling option people use – for most strict HSPU may not be a viable option.

Overall, there are two ways people can go – challenge yourself to perform a movement you haven’t done or haven’t done yet efficiently, OR the scaled version to get a good workout.

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Warm-up

A: Metcon (No Measure)

Spend 5 minutes on bike/rower combo, then

Grab Dumbbells and Boxes and complete:

2 Rounds of:

4 HSPU (or scaling option)

8 Alt. Step-ups

8 Walking OH DB Lunges or Front Rack DB Lunges

25 Ft. Bear Crawl or Handstand Walk

Metcon

A: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

A: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

A: Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

CrossFit Carolina Beach – Competitors Training

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Metcon

A: Metcon (No Measure)

AMRAP 12 w. a partner:

6 Bar Facing Burpees

9 SDHP (115, 75)

12 Hang Power Cleans (115, 75)

*One athlete completes a full round a time.

Rest 2:00

AMRAP 12:

6 Bar Facing Burpees

9 Overhead Squats (115, 75)

12/9 Calorie Bike (100 Meter Run)

*One athlete completes a full round a time.

Then,

10 Minutes of Zone 1 Work:

*Choose between row, bike, ski erg, jog, or light sledpull at an easy conversational piece.

CrossFit Carolina Beach – Competitors Training

Do group class.

Break a sweat and have fun.

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CrossFit Carolina Beach – CrossFit

Remember if you are doing 19.3 on Saturday to take it easy today.

Break a sweat, move well, and feel good

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Strength/Skill

A: Push Jerk (EMOM 8×2 @75%.)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12
15/12 cal row or bike

10 hang pwr clean (75/55)

5 Toes to Bar

L3=65/45

L2=55/35 knee raises

L1=10 romanian deadlift 65/45 and knee raises

Remember; light weights can provide a false sense of security. If doing 19.3 Saturday break sets up. Keep heart rate low. Have fun.

Accessory Work

C: Metcon (No Measure)

5 minutes stretching/rolling

5 minutes breathing

CrossFit Carolina Beach – CrossFit

– Strength: For this complex, perform 2 deadlifts + 1 power clean + 1 squat clean without setting down the barbell. 8 sets of this complex will be performed at 80% of weight established last Monday. 90s of rest between each set. Following these 8 sets, athletes will work up to a 1 RM squat clean using single reps until a failed rep
– Metcon: EMOM consisting of 4 movements including farmer’s carry, lunges, a plank, and burpees. Today’s metcon is a lower intensity, recovery workout with the focus being on maintaining proper form. Each interval should easily be completed within the minute.

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Warm-up

A: Warm-up (No Measure)

Oscillatory Foam Roll:

1) Thoracic Spine 45s

2) Quadriceps 45s each

3) Adductors 45s each

Then,

“Activation”

10 Glute Bridge

10 Lateral Squats

10 Glute Bridge again

10 Banded Good Mornings

*All reps done slow + controlled. Squeeze glutes at top of each rep.

Then,

“Movement Specific”

Barbell Warmup (empty barbell):

7 reps each of:

RDL

Hang Power Clean

Front squat

Use 3-4 sets of 2-4 reps gradually increasing the weight of:

Deadlift

Power Clean

Squat Clean

Strength/Skill

B1: 3 Deadlift, 2 Power Clean, 1 Squat Clean (8 x 2 + 1 + 1 @80% of Last Monday, every 90s.)

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

1 Rep of Squat Clean adding weight until you miss.

B2: Squat Clean (1 Rep of Squat Clean adding weight until you miss.)

Metcon

C: Metcon (No Measure)

EMOM 16:

MINUTE 1: 100 Ft. Heavy Farmer Carry

MINUTE 2: 20 BW Walking Lunges

MINUTE 3: 30s RKC Plank

MINUTE 4: 10 Burpees
L1: (10 Walking BW Lunges) (20s Plank) (7 Burpees per round)

Extra Credit

D: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Competitors Training

– Strength: Week #2 of this strength cycle with the snatch and clean complex. We’ll continue this work next week as well. You should complete all sets at 80% of weight from last Monday’s strength and 80% of your 1RM Snatch. Each set should be completed without setting down the barbell.

– Metcon: Today’s work should not detract from 19.3 tomorrow. The purpose of this work and for the rest of the open is twofold: maintain posterior chain strength and facilitate recovery. Go lighter on sledpull if needed. You should be able to complete all sets with forceful steps.

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Weightlifting

A: 1 Power Snatch + 1 Squat Snatch (EMOM 5 @ 80%)

B: 3 Deadlift, 2 Power Clean, 1 Squat Clean (EMOM 5 @ 80% of last Monday)

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