WOD

CrossFit Carolina Beach – Competitors Training

– Strength: Dumbbells will be facing in with a neutral grip. Use 2-3 sets to work up to working weight for all 4 sets.

Wide grip pull ups require more involvement from lats compared to close grip; gradually increase weight. Try to maintain a hollow position throughout the pull-up. This is simply maintenance upper-body work so this work is intended to be lower volume and smooth. Don’t try to push yourself here. This type of work will be done every other week on our ”recovery” day.

– 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.”

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Strength/Skill

A1: DB Bench Press (4 x 8-10. Rest 30s.)

A2: Weighted Pull-ups (4 x 2. Rest 30s.)

– take 2-3 “ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2.

Conditioning

C: Metcon (No Measure)

30 Minutes of Zone 1 Recovery Work

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

Accessory Work

D: Metcon (No Measure)

10 Minutes of Global Recover Foam Rolling

CrossFit Carolina Beach – CrossFit

– Strength: The goal of today’s work is to build in weight with the pull-up and use one weight across all sets for the DB Bench Press. This is 4 ”work sets” so don’t count your 2-3 build-up sets in this figure.
– Metcon: Today’s metcon consists of 2 separate AMRAPs which will keep the heart rate elevated to help improve aerobic capacity. There is 60s of designated rest between AMRAPs which won’t be enough to fully recover. Aim for 80-85% intensity throughout this workout.

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Warm-up

A: Warm-up (No Measure)

Form rowing: 5 minutes

Then,

Inchworm with push up x 5

Scap squeeze x 10 on pull up bar

Push-ups x 10

Scorpion x 10

Deadbug x 20 (total)

Then,

2 rounds of:

2 rope pulls

10 burpees

10 Medball front squats

10 Medball strict press

10 Wall balls

Strength/Skill

B1: DB Bench Press (4 x 8-10. Rest 30s.)

B2: Wide Grip Pull Ups Weighted (4 x 2. Rest 30s.)

– take 2-3 “ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.

– Partner Assisted Pull-up: 4 x 5.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

Row 250 Meters

1 Rope Climb

10 KBS (53, 35)

Rest 60s

AMRAP 7:

Row 250 Meters

10 Hand Release Push-ups

10 Wall balls (20, 14)
Rx+:(Legless Rope Climbs) (10 HSPU in place of HR Push-ups) (30, 20)

L2: (2 Ground to standing with rope) (35, 25) (Box Push-ups) (14, 10)

L1: (10 Ring Rows per round) (35, 25 Russian Swing) (Box Push-ups) (10, 8)

*Alternate Options

– 200m Run

– 250m Ski Erg or 15/12 Calorie Bike

Extra Credit

D: Banded Pull-apart (4 x 50. Rest as needed.)

https://www.youtube.com/watch?v=cnWbmqdU0Og&feature=youtu.be
– change grip every set i.e. supinated or pronated

– this should be 50 continuous reps without stopping.

CrossFit Carolina Beach – Competitors Training

– Strength/Skill: You should have plenty of time each minute to rest before the next movement. Make sure you’re bracing the abdominals during the OH carry.

– Metcon: Effort today should be around 75-80%. Your goal is to keep moving throughout this workout with small periods of rest. You may need to break largers sets, but should aim to go unbroken on the Push Press. This is an easy workout to incur high amounts of local fatigue. Try to avoid that by managing your work.

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Gymnastics

A: Metcon (No Measure)

EMOM 16:

MINUTE 1: 15s L-Sit Hold

MINUTE 2: 50 Ft. Handstand Walk

MINUTE 3: 15 Barbell Rows

*Pronated grip

MINUTE 4: 50 Ft. OH Yoke Carry

Metcon

B: Metcon (Time)

For time:

30 DB Push Presses (60s, 40s)

40 T2B

90 Double Unders

20 DB Push Presses

35 T2B

100 Double Unders

10 DB Push Presses

25 T2B

110 Double Unders

22:00 Cap

Accessory Work

C: Metcon (No Measure)

Accumulate 200-300 Reps of each:

– Banded Triceps

*Alternate between pushdown, single arm/double arm, and overhead.

– Banded Pull-aparts

*Alternate grips

CrossFit Carolina Beach – CrossFit

– Strength/Skill: Today will be an EMOM of gymnastics/skill work. Each movement should be finished between 15-30 seconds; allowing plenty of time to rest before the next movement. Focus on bracing the abdominals and executing each movement with proper form
– Metcon: Today’s workout is a chipper that will include db push press, sit ups, and double unders. Your heart rate will stay moderately high throughout this workout. The push press and sit up repetitions will decrease throughout the workout, while double unders will increase. Break larger sets up as needed with short periods of rest.

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Warm-up

A: Warm-up (No Measure)

2 rounds:

Thoracic Rotations x 5 each side

Banded ab pulldowns x 10

Banded pulldowns x 15

Then,

Tabata #1 (20 seconds on; 10 off) for 8 rounds alternating between:

1) Jumping Jacks

2) Hollow Rocks

Then,

Tabata #2 alternating between:

1) Single arm kb strict press (2 rounds) –> Single arm kb push press (2 rounds)

*use light kb weight

2) Single unders (2 rounds) –> double unders or attempts (2 rounds)

Gymnastics

B: Metcon (No Measure)

EMOM 12:

MINUTE 1: 15s Hollow Hold

MINUTE 2: 15s Handstand Hold

MINUTE 3: 15 Barbell Rows

MINUTE 4: 50 Ft. OH KB Carry each side

Metcon

C: Metcon (Time)

For time:

30 DB Push Presses (50, 35)

60 Abmat Sit-ups

90 Double Unders

20 DB Push Presses

50 Abmat Sit-ups

100 Double Unders

10 DB Push Presses

40 Abmat Sit-ups

110 Double Unders
Rx+:(60, 40) (T2B in place of Abmat Sit-ups reps of 40-35-25)

L3: (45, 30)

L2: (40, 25) (Double Under Attempts)

L1: (35, 20) (Single Unders reps of 75 per round) (Abmat Sit-ups reps of 25 per round)

22:00 Cap

Extra Credit

D: Banded Plank Row (4 x 8-12 ea. Rest 30s.)

https://www.youtube.com/watch?v=aShp_-I5hEI&feature=youtu.be

CrossFit Carolina Beach – Competitors Training

– Strength: Make sure you have two spotters, one on each side of the bar. Last tested on 12/3. The goal should be a 5#. Don’t get greedy and miss more than once. Remember, no more than 3-4 singles above 90%.

– Metcon: Each section is meant to be done at 90-95% effort so just slightly under your maximal effort. Your times will likely differ by around 60s-90s. Last tested on 12/3.

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Strength/Skill

A: Wide Stance Box Squats (5-4-3-2-1+. Rest 2:00)

– 16-18″ Box

– Compare to 12/3.

Metcon

B: Metcon (Time)

For time:

30 Calorie Bike

30 Front Squats (155, 105)

30 Lateral Burpees

C: Metcon (Time)

Rest 10:00

For time:

30 Calorie Bike

30 Power Cleans (155, 105)

30 Lateral Burpees

Accessory Work

D: Glute-Ham Raises (4 x 10. Rest 60s.)

– light medball held against chest

E: Banded Pull Downs (6 x 10. Rest 60s. Then, 5 Minutes of P. Breathing)

https://www.youtube.com/watch?v=Rsw9rNCvnZo
Then,

5 Minutes of P. Breathing

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight, stick back on the box and have spotters in place. Use a wide stance.
– Metcon: Each section of this workout is intended to be done at near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to repeat your output on AMRAP #2.

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Warm-up

A: Warm-up (No Measure)

Oscillatory Form Roll Adductors x 45s/each (pick a spot and stay on that spot only moving 2-3 inches)

Then,

Dynamics x 5 minutes including:

Jumping Jack shuffle

High knees

Butt Kicks

90 degree hip rotation

Carioca

Lateral lunge

Then,

2 rounds x 5 reps per BB movement of:

RDL

Front Squat

Hang Muscle Clean

Power Clean

X-Band Walks x 10 each direction OR mini-band over knees.

Strength/Skill

B: Wide Stance Box Squats (3RM. Rest 2:00)

– 15″ Box

– Beginner: 5 x 5, adding weight if form permits (or a higher height box).

Metcon Prep

C: Metcon (No Measure)

Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.

Metcon

D: Game Day (Time)

For total time.

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)

30 Lateral Burpees

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*20:00 Cap
*Score = splits for each section. 7 Minute Cap for each section.

*Rest 7 Min not 5 for this one

Extra Credit

– Set: Banded Pull-Through (4 x 25. Rest as needed)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
– Sets 1+2: Medium Stance

– Sets 3+4: Ultra Wide Stance

– squeeze glutes hard on each repetition

CrossFit Carolina Beach – CrossFit

PARKING!!!

Please for the sake of parking, please park behind the Hibachi restaurant and have a short 200m walk.

The Southern Sign Company has a function at 10:00 and we will be diverting traffic from parking in front of their building.

Thank you and enjoy the short warm up!

For those of you that completed this workout in 2016 you probably remember that really few people in your box made it past the round of 13 squat cleans. Even less made it to or through 225 so consider this to be an 8-12 minute piece. There are few factors that we need to consider with this workout. Pacing is critical.

Moving fast enough to earn more time but not blow yourself up is critical.

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Warm-up

A: Metcon (No Measure)

5 Minutes of Dynamic Warm-up that consists of:

50-100 ft of:

Knee Hug + Lunge + Toe Point + Thoracic Rotation

Inchworms (half distance + jog the rest)

Butt Kickers

Broad Jumps

Jumping Jack Shuffle (both sides)

Carioca (both sides)

Then,

Grab barbells and jump ropes and complete:

Adding weight after each barbell movement.

10 Deadlifts

50 Single Unders

8 Front Squats

40 Double Unders or Attempts

6 Power Cleans

30 Double Unders or Attempts

4 Power Clean + Front Squat

20 Double Unders

Metcon

B: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

B: Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

B: Crossfit Games Open 19.2 Teens (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 115#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

CrossFit Carolina Beach – CrossFit

Remember to take it easy today if you are doing the open Saturday.

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Strength/Skill

A: Bench Press (5 x 5 @65%, every 60s.)

Metcon

B: Metcon (AMRAP – Reps)

4 Rounds of 40s on/20s off:

1a) Alt. DB Snatches (50, 35)

1b) Burpees

1c) Abmat Sit-ups

1d) Single Arm Russian KBS (70, 53)

Even Reps Each Side.

Extra Credit

C: Band Pull Throughs (4 x 20. Rest 60s.)

*Wide Stance + Squeeze glutes for a full 2 count on each rep.

CrossFit Carolina Beach – Competitors Training

Do group class workout. Take it easy and enjoy a good sweat.

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CrossFit Carolina Beach – CrossFit

– Strength: Today is week one which we’re starting a new cycle for the complex we completed on Monday. Perform 3-4 sets to build to 75% then we’ll perform this every 90s for 10 sets x 2 deadlifts, 1 power clean + 1 squat clean without removing your hands from the bar.
– Metcon: Today’s work is similar to last weeks on purpose. The reason being is that there is NO eccentric loading here to ensure you’re not going to be sore for tomorrow. This work is incredibly valuable though so don’t overlook how challenging it will be.

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Warm-up

A: Warm-up (No Measure)

Grab a light plate and light KBSs to warm-up/prepare for our Metcon today

Then,

AMRAP 6 of:

100m shuttle run (50m out, 50m back)

Asymmetrical Carry x 50 ft.

Squat Thrust x 5 reps

Then,

Grab barbells and complete

3 Deadlifts

3 Muscle Cleans

3 Squat Cleans

*Add light weight

2 Deadlifts

2 Power Cleans

2 Squat Cleans

*Add light weight

2 Deadlifts

1 Power Clean

1 Squat Clean

Strength/Skill

B: 3 Deadlift, 2 Power Clean, 1 Squat Clean (10 x 2 + 1 + 1 @75% of Monday, every 90s.)

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

Metcon

C: Metcon (No Measure)

AMRAP 18 of:

100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights) (50 ft. switch sides)

100 Ft. Plate Push (45, 25)

Rest as needed (60-90s)

*Alt. Option > Heavy Sledpush x 100 Ft.

OR

AMRAP 18:

100 Ft. Front Carry

100 Ft. Farmer Carry

15 Russian Swings

10 Goblet Squats

Rest 60s.
*Score = 19.2 guesses

Extra Credit

D: 5 Minutes of P. Breathing (Time)

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