WOD Archives - Page 61 of 88 - CrossFit Carolina Beach

Unbroken or No Token

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of Clean + Jerk/Back Squat work. Loading is heavier so all sets should be challenging.
– Metcon: This workout is intended to be done UB for Wallballs and touch n go sets for the deadlifts. These should be a moderate weight and allow you to maintain sets of 5 the entire workout.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

AMRAP 7 of:

5 Sumo Stance RDLs

5 Rev Lunges each leg

5 Goodmornings

5 Push Press

5 Single Leg Glute Bridge Each (1 count at top of each rep) (done on the floor with or without a miniband)

Then,

On coaches call. Put bar down and reset between movements.

– 3 Power Cleans

– 3 Jerks

+ Repeat x 2 more times

Strength/Skill

B1: Power Clean + Push Jerk (5 x 2 @75-80% of Last Monday, every 60s.)

– Beginner: Work on technique with a light load for all sets.

B2: Back Squat (3 x 5 @80% of Last Monday for ALL sets. Rest 2:00)

– Beginner: 3 x 8 @slightly heavier than last week for all sets.

Metcon

C: Fool in the Rain (Time)

For time:

30-20-10

Wallballs (20, 14)

21-15-9

Deadlifts (225, 155)

Rx+:(275, 185) (30, 20# Medball)

L3: (185, 125)

L2: (14, 10) (155, 105)

L1: (10, 8) (135, 95)

10:00 Cap

Extra Credit

D: KB March ( AMRAP 5 max steps. )

https://www.youtube.com/watch?v=G9MNJJoIrWc
Alternate sides with KB favoring your weaker side.

Cardiac Intervals

CrossFit Carolina Beach – Competitors Training

– Metcon: Today’s session is meant to resemble our typical cardiac output work with a few different variations thrown into the mix. This should 45s of consistent work with 15s to transition to the next movement. Your HR should not exceed 150 BPM for the entire EMOM.

View Public Whiteboard

Conditioning

A: Metcon (No Measure)

42 Minute EMOM
Minute 1: 45s Jog

Minute 2: 45s Burpees to a Target

Minute 3: 45s Assault Bike

Minute 4: 45s Alt. Step-ups (unweighted)

Minute 5: 45s Row

Minute 6: 45s Ski Erg

Accessory Work

B: Metcon (No Measure)

5 Minutes of P. Breathing

5 Minutes of Foam Rolling

Can’t Stop! Won’t Stop!

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s work should be challenging to work for the full 45s without stopping, but try to do so. With the Assault bike work, make sure you do NOT go too hard on these intervals. More like 75% effort so you can sustain yourself for the entire 30 minutes.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

High Knees

Butt Kickers

Inside Taps

Outside Taps

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

Warm-up Overhead Squats.

Metcon

B: Metcon (No Measure)

EMOM 30:

Minute 1: 45s Farmer Carry (70, 53)

Minute 2: 45s Squat Thrusts

Minute 3: 45s Assault Bike or Ski Erg

Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s)

Minute 5: 45s Double Unders

Minute 6: 45s KB Windmills
*Alternate Option for Air Bike:

– Short Shuttle Run

Extra Credit

C: Metcon (AMRAP – Reps)

Wall Sit passing the medball from person to person. See how many times you can go as a group without stopping.

Obscurity

CrossFit Carolina Beach – Competitors Training

– Strength: Today we’ll perform strict gymnastics work. All sets should be challenging for all prescribed rep-ranges so use the available options or feel free to go outside of these options based on your ability.

– Metcon: Today we are looking for a consistent, 80% effort for the entire 17 minutes. After this is complete you’ll proceed into the ”extra credit” work resting as little as possible.

View Public Whiteboard

Strength/Skill

A1: Strict Handstand Push-Ups (5×6-8. Rest 45 Seconds)

Add a vest if able to go UB. Go deficit if still able to go UB.

If not UB for 6-8, do stirct, then kip with 3 sec. eccentric for remaining reps each set.

A2: Legless Rope Climbs (5×1-2. Rest 45 seconds.)

Wear a vest if able.

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 17
300 Meter Row

20 KB Snatches (53, 35) (10 each side)

10 T2B

5/3 Bar Muscle-ups

Accessory Work

C: Metcon (No Measure)

4 Rounds of:

15 DB Rollback Tricep Extensions

30 Banded Pull-aparts, underhand grip

Rest as needed.

3/4’s Maximum Power

CrossFit Carolina Beach – CrossFit

– Strength: This is the final week of our HSPU work. Next week we’ll perform a ”tester” cycle workout with HSPU/Rope Climbs.
– Metcon: Today we are looking at 75% effort for all rounds. KB weight choices should be light and allow for sets of 10/10 the entire workout.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Rowling with a partner x 8 Rounds:

Resting athlete completes:

10s Foam Roll of Lats each side

10 Banded Pull-aparts

Then,

Review HSPU + Legless Rope Climbs + Scaling

Strength/Skill

B1: Handstand Push-ups (5 x 6-8. Rest 45s.)

– Adv: Strict w. a vest

– Int: Strict OR Kipping

– Beg: Box Push-up x 5-8 per set.

B2: Legless Rope Climbs (5 x 1-2. Rest 45s.)

– Adv: Wear a vest

– Int: No vest

– Beg: BW Inverted Rows w. 1 ct. pause

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

300 Meter Row(or 20/16 cal bike)

20 KBS (53, 35)

10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)

L3: (45, 30)

L2: (35, 25) (Knee Lifts)

L1: (35, 25 Russian Swings) (Abmat Sit-ups)

– Alternate Option for Rowing

– 400m Run OR 300m Ski Erg

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

300 Meter Row

20 KBS (53, 35)

10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)

L3: (45, 30)

L2: (35, 25) (Knee Lifts)

L1: (35, 25 Russian Swings) (Abmat Sit-ups)

– Alternate Option for Rowing

– 400m Run OR 300m Ski Erg

Extra Credit

D: Metcon (No Measure)

3 Rounds of:

15 DB Rollback Tricep Extensions

30 Banded Pull-aparts, underhand grip

Rest as needed.

Double down then all in

CrossFit Carolina Beach – Competitors Training

– Strength: Build to 5RM touch n go reps over the course of 4-5 sets with added band tension. This was lasted tested on 8/20 so your set-up should be the same.

– Metcon: Both AMRAPs should be done with a high-level of effort, around 90%. After the second AMRAP, you have 8 minutes to build to a max Snatch (any style.) This is meant to mimic a similar scenario that could arise in the CF Open performing Strength-speed work under fatigue.

View Public Whiteboard

Strength/Skill

A: Deadlift against a band (5 RM. Rest 2-3minute between sets.)

https://www.youtube.com/watch?v=F6xPIZC6lhM

B: Glute-Ham Raises (4×10-15. Rest 60 seconds. Add weight if able.)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP
5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

Rest 6 minutes, then part 2.

D: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP
5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

Immediately into part E

E: Snatch (8 Minutes to find 1RM)

Accessory Work

F: Reverse Hypers (4×25@50% of BS. Rest 90 seconds.)

Perform 15Seconds ELbow plank between set. Squeeze so super hard.

Maximus Effort-us

CrossFit Carolina Beach – CrossFit

– Strength: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM.
– Metcon: Today’s Metcon will likely challenge you more than you think. DB Hang Squat Cleans are a movement we don’t see too often so be smart with scaling. Both AMRAPs are meant to be done at near maximal effort.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

2 Sets with a barbell + band:

10 RDLs

10 X-Band Walks Each

15 Thoracic Rotations

Then,

3 Rounds of:

3 DB Hang Squat Clean

3 Burpees

6 Alt. Box Step-ups

12 Glute Bridges (squeeze glutes for a 1 ct. at top)

Rest + add light weight

Strength/Skill

B: Deadlift (5RM. Rest 2:00-3:00)

– Touch n Go Conventional

– Rx+:(Use a heavy band over the bar).

– Beginner: 5 x 5, adding if form permits.

Metcon Prep

C: Metcon (No Measure)

2-3 Sets of:

3 DB Hang Squat Cleans

3 Burpee Box Jumps w. stepdown

Rest 60s between sets.

Metcon

D: Metcon (AMRAP – Rounds and Reps)

6 minute amrap.

5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

Rest 3 minutes, then repeat.
L3: (45s, 30s)

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

L1: (25s, 15s) (Burpees no box)

*Score = Total Reps/Rounds

D2: Metcon (AMRAP – Rounds and Reps)

6 minute amrap.

5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

L3: (45s, 30s)

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

L1: (25s, 15s) (Burpees no box)

*Score = Total Reps/Rounds

Extra Credit

E: Banded Pull-Through (Accumulate Max Reps in 5:00)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
*Sumo Stance

*Between sets perform a 15s RKC Plank

Opens

CrossFit Carolina Beach – Competitors Training

– Metcon: Today is all about strategy. Recall past attempts at these workouts and let that guide your strategy.

View Public Whiteboard

Metcon

A: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Rest 10 minutes before part 2

B: CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Communicate is Great

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s Metcon is about communication and splitting volume into manageable sets. One round of this workout is meant to be time-consuming so whether or not you get through 1 full round and onto round two will come down to your strategy. Overall, Power cleans/S2OH should be capable of being done in sets of 5.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

3 Rounds of:

3 Power Cleans

3 S20H

6 Wallballs

6 Pull-ups

*Add weight to BB each round. Rest 60s between rounds. This WU should help determine scaling.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 25 in teams of 2:

150 Wallballs (20, 14)

100 Power Cleans (135, 95)

75 S20H (135, 95)

50 C2B Pull-ups
L3: (115, 75) (Pull-ups)

L2: (14, 10) (95, 65) (Band Assisted Pull-ups)

L1: (10, 8) (75, 55) (Ring Rows)

Extra Credit

C: 5 Minutes of P. Breathing (Time)

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

Row some.

CrossFit Carolina Beach – Competitors Training

– Strength: Today’s strength work should challenge you, but leave you able to complete all sets with similar rep counts. Take this time to accumulate some volume for both rows and dips. The rows should be light enough to achieve at least 10 reps per set.

– Metcon: Effort today should be around 85%; hard enough to hurt, but not too hard that 5 minutes of rest won’t be enough. Your second time should be within 60-90s of your first time despite the rep scheme is different.

View Public Whiteboard