WOD

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout is a good ole fashion aerobic test. Do the best you can and don’t worry about your time. Try to hold a pace that aligns with your ability.

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Warm-up

A: Warm-up (No Measure)

Run 400m OR Row 500m

Then x 10 Minutes review

Metcon

B: 5k Run (Time)

Max Effort 5k Run
Or sub for Row.

Ba: 5k Row (Time)

Max Effort 5k Row

Extra Credit

C: Metcon (No Measure)

As a group perform:

Light Cooldown 400m Jog or Row

Then,

5 Minutes of Parasympathetic Breathing

CrossFit Carolina Beach – Competitors Training

– Gymnastics: 3-Attempts at max distance HS Walk. Record your furthest attempt. If you’re a ninja you can include obstacles.

– Metcon: Today’s ”metcon” is more of a strict strength piece with a time element. All intervals should be completed with time to spare, but managing your shoulder fatigue will be difficult today. If you need to modify the volume to fit your needs, do so.

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Gymnastics

A: L-Sit (3 x Max. Rest 2:00)

B: Handstand Walk (Max UB Distance. 3 Attempts.)

Metcon

C: Metcon (No Measure)

EMOM 25

MINUTE 1: 50 Ft. OH Yoke Carry OR 100 ft. Heavy OH KB Carry

MINUTE 2: 15/10 Strict Ring Pull-ups

MINUTE 3: 15/10 strict Ring Dips

MINUTE 4: 15 SDHP (95, 65)

MINUTE 5: 40s Active Recovery on either bike, ski erg, row.

Accessory Work

D: Metcon (Time)

4 Rounds For Time:

DBall Floor Press x 30 rep.

Banded Pull-apart x 75.

*different pull-apart variation every set.(supinate, pronate, behind neck.

CrossFit Carolina Beach – CrossFit

– Metcon: The goal of today’s piece to breath for 25 minutes. Nothing in this workout should prevent you from being consistent for all rounds.

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Warm-up

A: Warm-up (No Measure)

Alternating Tabata #1 x 20s work/10s rest:

1a) Single Unders

1b) Scorpions

Alternating Tabata #2 x 20s work/10s rest

1a) SDHP w. empty bar

1b) Barbell Rows w. empty bar

Then,

Review all of today’s Movements:

– Asymmetrical Carry (Front Rack + OH)

– Strict Ring Pull-ups

– Ring OR Bar Dips

– Front Rack Reverse Lunges

Metcon

B: Metcon (Weight)

EMOM 25:

MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s)

*1 KB OH/1 KB in Front Rack

MINUTE 2: 10/8 Strict Ring Pull-ups

MINUTE 3: 12/8 Ring or Bar Dips

MINUTE 4: 15 SDHP (95, 65)

MINUTE 5: 10 Front Rack Reverse Lunges (95, 65) (total)

Extra Credit

C: Metcon (No Measure)

AFAP:

75-50-25

Banded Pulldowns

Banded Pushdowns

*After each set complete a 30s Hollow Hold.

CrossFit Carolina Beach – Varsity

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Strength/Skill

A1: Goblet Squat (5 x 8 building)

A2: DB Floor Press (5 x 8)

https://www.youtube.com/watch?v=cnIMh8-TEWM

Conditioning

B: Metcon (Time)

400M 1 Arm Farmers Carry

C: Metcon (No Measure)

Team Floor Races

CrossFit Carolina Beach – CrossFit

– Strength: Week 3 of Paused Front Squat work. This is the final week of this work with 85% of 1RM for ALL sets.
– Metcon: Today’s Open WOD is a tough one that you can easily redline on. Shoot for singles on clean and jerks and break your T2B into manageable sets early. Today’s Open WOD you’ll partner up and judge each other.

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Warm-up

A: Warm-up (No Measure)

Then with an empty barbell:

2 Rounds of:

8 RDLs

8 Front Squats

8 Push Press

8 Back Squats

8 Goodmornings

8 Bent-over rows

*Your athletes can put down the bar and rest between movements as needed.

Strength/Skill

B: Paused Front Squat (5 x 2 @85%, every 90s.)

– 1 Second Pause on each rep

– Take 4 sets to build to 85% before starting the clock

Metcon Prep

C: Metcon (No Measure)

2-3 Rounds of:

3 Clean + Jerk

3 T2B
*Add weight + repeat

Metcon

D: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
L3: (115, 75)

L2: (96, 65) (Knee Lifts)

L1: (75, 55) (Abmat Sit-ups)

*Beginner: Sub DB Thrusters for Clean + Jerks

*Score = Total Reps

Extra Credit

E: Banded Pull-Through (5 x 20. Rest 30s.)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
*Use an ultra-wide stance

CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Front Squat and Sumo Deadlift work. You’ll see this work for the next 3-weeks.

– Metcon: Effort here should be around 85-90%. The remaining AMRAP we are working on consistent cycling of reps AND trying to stay consistent for the entire 7 minutes.

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Warm-up

A: Metcon (No Measure)

10 Seated Dynamic Jumps after your Dynamic Warm-up

Strength/Skill

A: Front Squat (12 x 2 @75%, every 60s.)

B: Sumo Deadlift Against bands (10 x 1 @60%, every 30s.)

Metcon

C: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

D: Metcon (AMRAP – Rounds and Reps)

At 12 minute mark,

AMRAP 7

20 Power Cleans (135, 95)

20 Thrusters (135, 95)

E: Metcon (No Measure)

At 23:00-

Finish with 800 Meter Sledpull Powerwalk @1/2 BW on sled

Accessory Work

F: Banded Leg Curls (200 each leg.)

https://www.youtube.com/watch?v=5YuqH77g0OE&feature=youtu.be

CrossFit Carolina Beach – CrossFit

– Skill: Today choose 2 out of the 4 choices and accumulate 30-60s of total time performing a static hold.
– Metcon: Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about performing each movement perfectly.

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Warm-up

Strength/Skill

B: Metcon (Weight)

Gymnastics Static Holds x Accumulate 30-60s each

– L-Sit

– Hollow Hold

– Ring Support

– Chest Facing Wall Handstand

*Choose 2 of the 4

Metcon

C: Metcon (AMRAP – Reps)

5 Rounds 30s work/30s rest:

1a) Wallballs (20, 14)

1b) Box Jumps w. step down (24, 20)

1c) Double Unders

1d) Russian Twists w. a plate (25, 15)

1c) Burpees

*Score = Total Wallballs + Burpees
L2: (14, 10) (20, 15) (15, 10)

L1: (10, 8) (20, 15 Step-ups) (10, BW)

Extra Credit

D: KB Curls (3 x 10-12. Rest 60s.)

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

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

CrossFit Carolina Beach – Competitors Training

– Metcon: Today’s work is meant to be done a slow-pace @50-60% effort around 130-150BPM. All intervals should be sustainable and conversational. Record your TOTAL time for this workout.

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Gymnastics

A: Metcon (No Measure)

3 Rounds of:

10s Ring Support

20s Hollow Hold

30s Handstand Hold

Conditioning

B: Metcon (Time)

For Time
3 Rounds of:

1k Row. Rest 60s.

Right into:

3 Rounds of:

40 Calorie Bike. Rest 60s.

Right into:

3 Rounds of:

30 Calorie Ski Erg. Rest 60s.

Right into:

3 Rounds of:

400 Meter Jog. Rest 60s.

Remember this is for time, but at a heart rate of 130-150.

Accessory Work

C: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of our upper-body rep work. All sets should be challenging for the Chin-ups, but build in weight with the close grip floor press starting off around 60% (where you started last week if you were here.)
– Metcon: Today’s piece is a local muscle-endurance test. Break all of your sets before you have to. This should be done at a slow pace, around 75%.

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Warm-up

A: Warm-up (No Measure)

Banded Scapular Warm-up x 2 Rounds

– A-T-Y x 15 Reps

– External Rotation x 15 Reps

– Bent-over Pulldowns x 15 Reps

Then grab DBs + Abmat

20 Push-ups

20 DB Renegade Rows (total)

20 DB Single Arm Push Press (neutral) (total)

20 Abmat Sit-ups

Then,

Review Close Grip Floor Press + Close Grip Chin-ups

Strength/Skill

B1: Close Grip Floor Press (5 x 5, adding weight each set. Rest 45s.)

https://www.youtube.com/watch?v=Agt9Nqb530k

B2: Close Grip Strict Chin-ups: (5 x 5. Rest 45s.)

Adv: Add weight

Int: BW

Beg: Partner Assisted

Metcon

C: Metcon (Time)

For time:

100 Hand Release Push-ups

100 DB Renegade Rows (total) (50s, 30s)

100 DB Single Arm Push Press (50s, 30s) (total) (Neutral Grip)

100 Abmat Sit-ups
Rx+:(50 Strict HSPU for HR Push-ups)

L3: (40s, 20s)

L2: (75 Box Push-ups) (30s, 20s) (75 Abmat Sit-ups)

L1: (50 Box Push-ups) (20s, 10s) (50 Abmat Sit-ups)

18:00 Time Cap

Extra Credit

D: Reverse Hyper (2 x 25 OR 2 x 50. Res)

CrossFit Carolina Beach – Competitors Training

– Strength: Week 2 of Floor Press work. All sets should be challenging.

– Metcon: Today you need to use a strategy that will not stop the flow of work, around 70-75% effort. This workout is meant to be slower and force to evaluate your pacing/strategy.

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Strength/Skill

A: Floor Press (6 x 3 @80%, every 60s. – @21×1)

– 1ST THREE SETS Close Grip

– LAST THREE SETS Medium Grip

B: Kneeling Torso Row (4 x 8 ea. Rest 60s.)

Hand and knee on bench. Twist torso slightly to ensure full thoracic engagement. Control down.

Metcon

C: Metcon (Time)

For Time
“Buy in”

300 Double Unders

Then,

50 Strict HSPU

50 Wallballs (30, 20)

50 Burpees

50 Wallballs

50 Box Jump Overs (24, 20)

50 GHD Sit-ups

50 C2B Pull-ups

Then,

“Cash-out”

300 Double Unders

Accessory Work

D: Metcon (No Measure)

Accumulate 100 reps of each movement

-banded pull down

-banded face pull

-banded pull apart