WOD

CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 and final week of these upper variations – all sets should be challenging.
– Metcon: Going light on this workout is incredibly IMPORTANT – you could easily use up the allotted rest you have if you’re not smart. Choose a load that you can complete AT LEAST half of the work UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– Foam Roller

– 2 light bands

– light medball

3:00 – 5:00

Oscillatory Foam roll pecs: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.

5:00 – 7:00

Half-kneeling Biphasic Pec stretch x 60s each.

7:00 – 9:00

Thoracic Rotations: 3 x 5 ea.

9:00 – 11:00

Rusin Triset: 2-3 x 10 ea.

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

11:00 – 13:00

Banded Push-ups: 3 x 5. Rest 20s.

13:00 – 15:00 “superset of”

Skip Jacks: 3 x 5. No rest.

Medball Chest Press: 3 x 3. Rest 30s.

15:00 – 20:00

Review all of today’s metcon movements

– Hang Power Clean

– Front Squat

– Push Press

Strength/Skill

B: Close Grip Floor Press (w. chains: 3/5 x 5 @70% straight weight. Rest 90s.)

https://www.youtube.com/watch?v=Agt9Nqb530k
– These are NOT speed sets – TUT sets.

C1: Half Kneeling Landmine Press (2/4 x 8 ea. No rest.)

– 2 warm-up sets + 4 challenging work sets.

C2: Pull-ups (Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.)

– Rx+:(Band Resisted Pull-ups)

– 2 warm-up sets + 4 challenging work sets.

C: Warm-up (No Measure)

Warm-up for Metcon x 3 rounds of:

– 5 Hang Power Cleans

– 5 Front Squat

– 5 Push Press

Conditioning

D: Metcon (Time)

Every 5:00 x 5 sets:

20 Hang Power Cleans (95, 65)

20 Front Squats (95, 65)

20 Push Presses (95, 65)

Score = slowest split

Accessory Work

E: Warm-up (No Measure)

Rusin Triset x 2-3 rounds. No rest.

Then,

Oscillatory foam roll lats x 60s each.

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 and final week of these upper variations – all sets should be challenging.
– Metcon: Going light on this workout is incredibly IMPORTANT – you could easily use up the allotted rest you have if you’re not smart. Choose a load that you can complete AT LEAST half of the work UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Grab a barbell and a band and complete

3 rounds of BP

Upper Body Complex #2

8 Bent-over Barbell Rows

8 Hang Power Cleans

8 Front Squat

8 Push Press

15 Banded Pull-aparts

15 banded pushdowns

Then,

Review all of today’s metcon movements

– Hang Power Clean

– Front Squat

– Push Press

Strength/Skill

B1: Half Kneeling Landmine Press (2/4 x 8 ea. No rest.)

– 2 warm-up sets + 4 challenging work sets.

B2: Pull-ups (Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.)

– Rx+:(Band Resisted Pull-ups)

– 2 warm-up sets + 4 challenging work sets.

C: Warm-up (No Measure)

Warm-up for Metcon x 3 rounds of:

– 5 Hang Power Cleans

– 5 Front Squat

– 5 Push Press

Conditioning

D: Metcon (Time)

Every 4:00 x 4 sets:

20 Hang Power Cleans (95, 65)

20 Front Squats (95, 65)

20 Push Presses (95, 65)

L3: (75, 55)

L2: (65, 35)

L1: (10 REPS per movement) (65, 35)

Score = slowest split

Accessory Work

E: Warm-up (No Measure)

Rusin Triset x 2-3 rounds. No rest.

Then,

Oscillatory foam roll lats x 60s each.

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 and final week of these upper variations – all sets should be challenging.
– Metcon: Going light on this workout is incredibly IMPORTANT – you could easily use up the allotted rest you have if you’re not smart. Choose a load that you can complete AT LEAST half of the work UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Grab a barbell and a band and complete

3 rounds of BP

Upper Body Complex #2

8 Bent-over Barbell Rows

8 Hang Power Cleans

8 Front Squat

8 Push Press

15 Banded Pull-aparts

15 banded pushdowns

Then,

Review all of today’s metcon movements

– Hang Power Clean

– Front Squat

– Push Press

Strength/Skill

B1: Half Kneeling Landmine Press (2/4 x 8 ea. No rest.)

– 2 warm-up sets + 4 challenging work sets.

B2: Pull-ups (Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.)

– Rx+:(Band Resisted Pull-ups)

– 2 warm-up sets + 4 challenging work sets.

C: Warm-up (No Measure)

Warm-up for Metcon x 3 rounds of:

– 5 Hang Power Cleans

– 5 Front Squat

– 5 Push Press

Conditioning

D: Metcon (Time)

Every 4:00 x 4 sets:

20 Hang Power Cleans (95, 65)

20 Front Squats (95, 65)

20 Push Presses (95, 65)

L3: (75, 55)

L2: (65, 35)

L1: (10 REPS per movement) (65, 35)

Score = slowest split
Go lighter than you think! Do not go over 2:30 in a round!

Accessory Work

E: Warm-up (No Measure)

Rusin Triset x 2-3 rounds. No rest.

Then,

Oscillatory foam roll lats x 60s each.

CrossFit Carolina Beach – CrossFit

– Strength: Today we’ll perform some strength work for the glutes today – you’ll see this movement for the next TWO weeks.
– Metcon: Benchmark workout – 90% effort. Close to maximal but leave enough in the tank so you do not redline. Deadlifts should be done in 5-10 reps per set.

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Warm-up

A: Warm-up (No Measure)

3 Rounds BP Lower Complex:

5 Romanian Deadlifts

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Barbell Rows

Rest 40-60s, add lightweight.

Then,

Warm-up + Review

Glute Hip Thrusts

Strength/Skill

B: Hip Thrust (3/5 x 5. Rest 90s.)

– 3 Warm-up sets then 5 challenging work sets.

– use a pad on the bar if possible

– Rx+ – band over just over the knees while performing these.

Conditioning

C: Batwings (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 135)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

Accessory Work

D: Warm-up (No Measure)

Banded Pull-throughs: 4 x 25. Rest 60s.

– ultra wide sumo stance

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CrossFit Carolina Beach – Competitors Training

– Strength: Today we’ll perform some strength work for the glutes today – you’ll see this movement for the next TWO weeks.
– Metcon: Benchmark workout – 90% effort. Close to maximal but leave enough in the tank so you do not redline. Deadlifts should be done in 5-10 reps per set.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– Foam Roller

– Light KB

– Barbell

3:00 – 5:00

Oscillatory Foam Lateral Hip: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.

5:00 – 7:00

Active Straight Leg Raises x 45s each

7:00 – 9:00

Bird Dogs: 3 x 5 ea.

9:00 – 11:00

Single Leg Glute Bridge: 3 x 5 ea. No rest.

11:00 – 13:00

Tempo KB RDL: 3 x 3-5 @3111. Rest 20s.

13:00 – 15:00 “superset of”

Twitchy Lateral Skip: 4 x 6.

Kneeling Jump + Vertical Jump: 4 x 1.

15:00 – 20:00

Review Barbell Glute Bridge or Hip Thrusts

Strength/Skill

B: Rack Deadlift (Build to a 1RM in 10 sets. Rest 2:30)

https://www.youtube.com/watch?v=3CbJkmt6H6w
Sumo Stance just below knee

Conditioning

C: Batwings (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 135)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

Accessory Work

D: Warm-up (No Measure)

Banded Pull-throughs: 4 x 25. Rest 60s.

– ultra wide sumo stance

Then,

– Global Foam Roll Hamstrings x 60s each

– Active Straight Leg Raises x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CrossFit Carolina Beach – Express Fit

View Public Whiteboard

Warm-up

Metcon (No Measure)

3 Rounds not for time:

10 KB Deadlifts

10 Flutter Kicks

10 Glute Bridge

A: Lat Pull Down (3 x 8-12 building)

B: Metcon (No Measure)

4 Rounds 30 on 30 off

KB Swings – russian or american

Goblet squats

Toes to pole/hanging knee raises

Glute Bridge –

Cash Out

C1: DB Curls (3 x 10-12)

No rest. Straight into triceps…

C2: Banded Tricep Extensions (3 x 18-25. Overhead today)

rest 60 seconds then back to curls

CrossFit Carolina Beach – Varsity

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Main Lift

A: Front Rack Box Squat (5 x 3 building)

Accessory Work

B: Front Rack Holds (5 x 5 sec)

Isometric work with direct carry over to all lifts.
Should feel REALLY hard for 5 seconds!

C: Waiter Squats (4 x 4 per side. Get heavy as you can!)

Conditioning

D: Metcon (Time)

For Time:

30 Cal Bike

30 Burpees

CrossFit Carolina Beach – Competitors Training

– Metcon: How today’s workouts works one athlete completes a FULL 60 seconds while your partner rests then moving to the next 60s station. After the 60s rest partners will switch the order so BOTH of you go through each movement an even amount of times. Score = total reps per team. Loading should be LIGHT.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

3:00 – 5:00

Oscillatory foam roll lateral quads: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.

5:00 – 7:00

45 Degree Biphasic Hip Flexor Stretch

7:00 – 9:00

Bird Dogs: 3 x 5 ea.

9:00 – 11:00

Banded Hip Flexor Pulls: 3 x 5 ea.

11:00 – 13:00

Lateral Lunges: 3 x 5 ea.

13:00 – 15:00 “superset of”

Twitchy Skips: 3 x 6. No rest.

Seated Dynamic Vertical Jump: 3 x 1. Rest 30s.

Conditioning

B: Metcon (AMRAP – Reps)

4 Rounds with a partner:

60s Max SDHP (75, 55)

60s Max Wall balls (20, 14)

60s Max Abmat Sit-ups

60s Max Power Snatch (75, 55)

60s Max Double Unders

60s Rest

*One athlete completes a FULL 60 seconds while their partner rests then moving to the next 60s station. After the 60s rest partners will switch order so BOTH athletes go through each movement an even amount of times. Score = total reps per team.

L2: (65, 45) (Double Under Attempts)

L1: (55, 35) (Single unders)

Accessory Work

C: Warm-up (No Measure)

– Global Foam Roll Hamstrings x 60s each

– Active Straight Leg Raises x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

CrossFit Carolina Beach – CrossFit

– Metcon: How today’s workouts works one athlete completes a FULL 60 seconds while your partner rests then moving to the next 60s station. After the 60s rest partners will switch the order so BOTH of you go through each movement an even amount of times. Score = total reps per team. Loading should be LIGHT.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Partner Abmat Pizza Game:

*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.

*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

*This warm-up will be done for 8 minutes then Reminder of time you’ll review Handstand Push-ups.

Then,

Review + warm-up:

– SDHP

– Wall balls

– Sit-ups

– Power Snatch

– Double Unders

Conditioning

B: Metcon (AMRAP – Reps)

4 Rounds with a partner:

60s Max SDHP (75, 55)

60s Max Wall balls (20, 14)

60s Max Abmat Sit-ups

60s Max Power Snatch (75, 55)

60s Max Double Unders

60s Rest

*One athlete completes a FULL 60 seconds while their partner rests then moving to the next 60s station. After the 60s rest partners will switch order so BOTH athletes go through each movement an even amount of times. Score = total reps per team.

L2: (65, 45) (Double Under Attempts)

L1: (55, 35) (Single unders)

Accessory Work

C: Warm-up (No Measure)

10 Minutes of “easy” cardio – If wearing a HR monitor do NOT exceed 130 BPM – Conversational recovery work.

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 1RM Push Press in 10 sets. Goal = beat current 1RM by 5 lbs.
– Metcon: Goal today is to complete each round without excessive bouts of rest – this workout is done with 1 KB. Go lighter than you think.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Dynamic Movement in place consisting of: 10 Inch Worms + Push-ups + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps

2) Mobility – Three-way Thoracic Spine Foam Roll: 1-2 inches of motion x 1-2 spots x 20-30 seconds each + 15 Thoracic Rotations each

3) Activation – AMRAP 3 of: “Rusin Triset” 10 Over and Back + 10 Banded Facepull-aparts + 10 Banded Pull-aparts

4) KB Warm-up – 5 reps per movement:

KBS (53, 35)

1-Arm KB Push Press – 5 each arm

Split Stance KB Rows – 5 each arm

Turkish Get-ups – 1 each side

Conditioning

B: Push Press (1RM in 10 sets. Rest 2:00)

– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…

– Beginner: 5 x 5 working technique and only adding weight if form permits

– Review Metcon Movements + Warm-up

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of KB Complex:

20 KBS (53, 35)

20 1-Arm KB Push Press – 10 each arm

20 Split Stance KB Rows – 10 each arm

2 Turkish Get-ups – each side

Rest as needed between rounds

L3: (45, 30)

L2: (35, 25)

L1: (25, 20)

Accessory Work

D: Warm-up (No Measure)

– Foam roll pecs x 60s each

– Half-kneeling Biphasic Pec stretch x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale