WOD

CrossFit Carolina Beach – CrossFit

– Strength: Perform 2-3 warm-up sets then with a challenging weight perform 5 sets of 10 with the same weight for all sets. This will be followed by some direct biceps work.
– Metcon: Today’s Metcon is strategy piece. Go slower than you think and think about the overall goal of making it as far as you can. Starting off slower will allow you to push your sets when the rep counts get higher and when you need more time to complete the required work.

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Warm-up

A: Warm-up (No Measure)

Grab a light set of DBs and a band complete:

15 DB Push Press

20 DB Renegade Rows (total)

15 DB Front Squats

20 DB Renegade Rows (total)

15 DB RDLs

20 Alt. DB Curls

Then,

3 Way Banded Shoulder Lat Stretch x 30-60s each

Strength/Skill

B1: DB Bench Press (5 x 10. Rest 90s.)

B2: DB Curls (3 x 10 each. Rest 60s.)

~ Alternating

Metcon

C: Death By Burpees (AMRAP – Rounds)

EMOM 1 burpees, 2 burpees, 3 burpees, etc…

Extra Credit

D: Banded OH Tricep Extensions (4 x 20-30. Rest 60s.)

https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be
*Between sets complete 20 Russian Twists.(total)

CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of Front Squat work and Week 1 of Power Clean + Jerk work. All sets should be smooth. For the 2 x 6 Front Squats, these should be challenging sets.
– Metcon: This session should be challenging but there should not be any breakdown with how forceful you’re able to be on each step. Go heavy.

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Strength/Skill

A: Power Clean + Push Jerk (8×2 @75%. Every 60 Seconds.)

B: Front Squat (8×2 @ 80% Every 60 Seconds. Fast reps.)

After 8×2, straight into 2×6@ 75%.

C: Seated Dynamic Box Jumps (10×3 every 60 seconds. Wear a weighted vest.)

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

Conditioning

D: Sled Drag Power Walk (10x200ft rest 60s AHAP while still being forceful.)

https://www.t-nation.com/videos/tip-the-sled-power-walk
Then next part.

E: Reverse Sled Drag (10x100ft AHAP rest 60 Seconds. bearhug a Medball)

Wear a belt and drag it backwards

F: Farmer’s Carry (10x100ft AHAAP Rest 60 seconds. )

Farmer bars or trap bar.

Accessory Work

G: Standing Banded Ab Pulldowns (4×25 Rest 60 Sec.)

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

CrossFit Carolina Beach – CrossFit

– Strength: Today is week 1 of Power Clean + Jerk/Back Squat Work. Take 3-4 sets to build to work weight for both.
– Metcon: Today’s work is accessory work for the posterior chain. This work should be challenging, but completed with perfect technique. Rest as you need between rounds.

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Warm-up

A: Warm-up (No Measure)

3 Rounds of:

15 Russian Swings

10 Reverse Lunges in place (5 each side)

5 X-Band Walks Left, Right, Forward.

Then on coaches call. Put bar down and reset between movements.

– 3 Power Cleans

– 3 Jerks

+ Repeat x 2 more times

Strength/Skill

B: Power Clean + Push Jerk (6 x 1.1 (10s) @70-75% of Monday, every 60s.)

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

Back Squat (3 x 6 @75% of Monday for ALL sets. Rest 2:00)

– Beginner: 3 x 8 @light weight.

Metcon

D: Metcon (No Measure)

6-8 Rounds of:

60 Yard Sledpull Powerwalk @heavy. Rest 60s.

OR

4 Rounds of:

25 Band Resisted KBS

15 OH KB Hollow Rocks (or Hollow Rocks)

10 Barbell Rows

15:00 Cap on all of this work. Nothing for time or score today.

Accessory Work

Straight Leg Raises (3 x 6-10. Rest 60s.)

https://www.youtube.com/watch?v=ob0cnlRtPO0

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout is about maintaining a consistent pace for all rounds. All carries should be light and able to be done UB. Find a pace on your run/row that you can sustain for the entire 30 minutes.

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Warm-up

A: Warm-up (No Measure)

Run 400m

Row 300m

Then x 15 Minutes review:

– Rowing Technique

&

– Pose Running Drills

*This should build on what we worked on last Saturday.

Metcon

B: Metcon (Distance)

30 Minutes on the clock:

400m Run

400m Row

60s Light Front Rack Carry (35, 25)

60s Light Farmer Carry (75, 55)

*Score total run and row distance

*Alternate Option FOR Run/Row

2:00 of Bike or Ski Erg

Extra Credit

C: Seated banded lat pull downs (75 reps)

https://www.youtube.com/watch?v=KW75aY5V7bs
Then

5 Minutes of Parasympathetic Breathing

CrossFit Carolina Beach – Competitors Training

– Recovery: This work should be ”easy” and conversational today like we normally perform each Wednesday. 50-60% effort/HR 130-150BPM.

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A: Metcon (No Measure)

50 Minutes on the clock @a sustainable pace
400m Run

400m Row

90s Bike

90s Bike Ski Erg

Accessory Work

B: Seated banded lat pull downs (100 Reps.)

https://www.youtube.com/watch?v=KW75aY5V7bs

C: Recovery Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&feature=youtu.be

CrossFit Carolina Beach – CrossFit

– Strength: Week 1 of our upper-body work/HSPU work. All of these sets should be challenging. Take 3 sets to warm-up before completing 5 ”work sets”
– Metcon: Today’s workout is a complex movement so each rep will require a high amount of energy. Be smart and find a pace around 80-85% that you can work on taking big chunks out of this workout at a time with strategic bouts of rest.

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Warm-up

A: Warm-up (No Measure)

Box Programming Upper Warm-up

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Strength/Skill

B1: Handstand Push-ups (5 x 5-7. Rest 45s.)

– Adv: Strict + Deficit

– Int: Strict OR Kipping

– Beg: Box Push-up x 5-8 per set.

B2: 1-Arm KB Row w. rotation: (5 x 8 ea. Rest 45s.)

https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be&t=39s

Metcon

C: Man Maker (Time)

https://www.youtube.com/watch?v=3I-kA8jvixA
For time:

30 Man Makers (50, 30)

L3: (45, 25)

L2: (35, 20)

L1: (30, 15)

15:00 Cap

Extra Credit

D: Metcon (Weight)

Accumulate:

50-100 DB Hammer Curls

50-100 Bent-over rear delt raises
*Go light

CrossFit Carolina Beach – Competitors Training

– Strength: This is the final week of our floor press work. This week the loading is lighter intentionally in which you should be able to be explosive on each rep. Use a medium grip for all sets.

– Metcon: Both pieces are intended to be done around 75% effort, meaning your output will not fall off for the entire 10 minutes. You should NOT be hitting failure with any of the gymnastics work. Plan accordingly.

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Strength/Skill

A: Floor Press (no tempo this week: 8 x 3 @60%, every 60s.)

B: Ring Rows (6×10. Rest 60 sec. Feet elevated. Wear a vest.)

3 sets pronated

3 sets nuetral.

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

Amrap 10
AMRAP 10:

2 Legless Rope Climbs (Ladies 1 Legless + 1 Legs)

20 Alt. DB Snatches (50s, 35s)

20 T2B

Rest 2:00 the 2nd metcon.

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 10
7/5 Strict HSPU

7/5 Strict L Pull-ups

21/18 Calorie Ski Erg or Row.

Accessory Work

E1: Hammer Curls (3×25. Use fatgripz.)

E2: Bent Over Delt Raises (3×25. Thumbs Up.)

https://www.youtube.com/watch?v=U1bgrgtbR9A

CrossFit Carolina Beach – CrossFit

– Strength: Today we are working on obtaining maxes for the clean + jerk and back squat. Take as much time as you need to build to maxes today. Remember, technique for both takes precedence. We will be using this clean and jerk and back squat number for the next 3 weeks.

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Warm-up

A: Warm-up (No Measure)

Box Programming Lower Body Warm-up first 6 minutes then,

Then with an empty barbell:

3 Rounds of:

3 Squat Cleans

3 Front Squat

3 Jerks

*Add light weight + repeat. These movements can be done on the coaches call

Strength/Skill

B1: Clean and Jerk (1RM. Rest 2:00)

~ Any style permitted.

B2: Back Squat (1RM. Rest 2-3:00.)

– Build to a 1RM in 8-10 sets.

– Sets of: 5,4,3,2,1,1,1…

B3: Glute-Ham Raises (4 x 6-10. Rest 60s.)

Or Barbell RDLs

B3: Romanian Deadlift (4 x 6-10. Rest 60s.)

Or Glute Ham Raises

Extra Credit

C: Banded Alphabet (3 sets on both sides. Rest 60s.)

https://www.youtube.com/watch?v=8YliVKbQX2E

CrossFit Carolina Beach – Competitors Training

– Strength: By this point, you’ve had multiple opportunities to test your clean + jerk and back squat, but not necessarily with full recovery. Clean & Jerk last tested on 1/1/18 and Back Squat on 9/3.

– Metcon: There is a second session today if you’re able. This should be a near-maximal effort piece, around 90% for ALL 10 rounds.

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Strength/Skill

A: Clean and Jerk (1RM)

B: Back Squat (1 RM. )

– Build to a 1RM in 8-10 sets.

– Sets of: 5,4,3,2,1,1,1… . Rest 2-3minutes. between attempts.

C: Glute-Ham Raises (5×6-10 with a medball hold. Rest 60 Seconds.)

D: Reverse Hypers (4×25 @50% of BS. Rest 60s.)

Conditioning

E: Metcon (No Measure)

2nd Session if able.
10 Rounds of:

10s Max Effort Assault Bike (3 second lead-in)

5 Touch n Go Squat Cleans (155, 105)

Rest 3:00

Then,

5 Minutes of Foam Rolling

Accessory Work

F: Banded Alphabet (3 sets on both sides. Rest 60s.)

https://www.youtube.com/watch?v=8YliVKbQX2E

CrossFit Carolina Beach – Competitors Training

– Metcon: Today’s conditioning work involves a decent amount of running volume (3.5 miles total.) The goal is to sustain an ”uncomfortable” 80% pace for ALL intervals. This work isn’t particular ”sexy” looking but important to develop your aerobic system for the CF Open. This work can be done a rower as well if needed.

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Conditioning

A: 1-Mile Run (Time)

Max Effort 1-Mile Run
Maybe not max effort.

Rest 2:00 then next.

B: 1200 Meter Run (Time)

Max Effort 1200 Meter Run
Maybe not max effort.

Rest 2:00 then next.

C: 800m Run (Time)

Max Effort 800m Run
Maybe not max effort.

Rest 2:00 then next.

D: 400m Run (Time)

Max Effort 400m Run
Maybe not max effort.

Rest 2:00 then next.

E: 1-Mile Run (Time)

Max Effort 1-Mile Run