WOD

CrossFit Carolina Beach – CrossFit

– Strength: Build over the course of 6-7 sets to a heavy set of 1 Power Snatch + 3 Overhead Squats.
– Metcon: This workout is intended to be done at near maximal effort. Whatever load you choose for squat snatches should allow for FAST sets! Do not try to pace this one, just go for it! Score = total reps.

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Warm-up

A: Warm-up (No Measure)

5 Mintues of Dynamic Movement that consists of

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

Ect.

Then,

Banded Snatch Warm-up + Thoracic Mob

– 10 Pass Thru

– 10 Around the World

– 10 OHS

Then,

10 Cook Squats w. OH Reach

10 Thoracic Rotations each side

10 Wall Slides

Strength/Skill

B: 1 Power Snatch+ 3 Overhead Squat (Build to a challenge set. Rest 2:00.)

– Beginner: Work on technique with light loads.

Metcon Prep

C: Metcon (No Measure)

2 Rounds of:

3 Touch n Go Squat Snatch (OR Power Snatch + OHS or Thruster)

Rest 60s.

Metcon

D: The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches

Extra Credit

E: Facepull + External Rotation + Y-Press (3 x 10-15. Rest 60s.)

https://www.youtube.com/watch?v=-4QJwEH_SYQ
– 1 rep = 1 rep of each

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM Anderson Front Squat slightly above parallel. You should be able to work above your current 1RM Front Squat.

– Metcon: Today’s metcon is intended to be all-out efforts for each. You should need that entire 12 minutes rest interval to come close to repeating your output the second time around. Shoot for 20+ reps.

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Strength/Skill

A: Anderson Front Squat (Heavy 3 rep then 1 rep max. Rest 2:00)

https://www.youtube.com/watch?v=XXG12P4LmRE
– set pins so you start slightly above parallel.

– Use a wide stance

B: 3 Position Snatch (6 x 1 complex. Rest 2:00. Building moderate weight)

1 from High Hang

1 From Mid Patella

1 From Ground
Stay clean and crisp.

Metcon

C: The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches
Rest 12 minutes then repeat.

D: The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches

Accessory Work

E1: Facepull+external roation+Y (3×10-15. Rest 60 seconds.)

https://www.youtube.com/watch?v=-4QJwEH_SYQ

E2: Glute-Ham Raises (5×8-10)

CrossFit Carolina Beach – CrossFit

– Metcon: Today is simple, but not easy. We should end on a heavyweight for the power clean that will be done in singles. Make sure you have your weights on stand-by ready to go. It will make sense to work with someone close to your ability today.

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Warm-up

A: Warm-up (No Measure)

Abmat Pizza Game x 8 Minutes:

*Every drop complete

3 HR Push-ups

3 Jump Squats

10 Scorpions (total)

Then,

Grab barbells + medballs + partner up

3 Rounds at a slow pace:

3 Power Cleans

6 Bird Dogs each side

9 Wallballs

*Add weight each set working up to the second weight of Metcon

Metcon

B: Clean Balls (Crossfit) (Time)

For time with a partner:

40 Power Cleans (115, 75)

100 Wallballs (20, 14)

30 Power Cleans (155, 105)

75 Wallballs

20 Power Cleans (185, 125)

50 Wallballs

10 Power Cleans (205, 135)

25 Wallballs
Rx+:(Final weights are 225/145) (30, 20)

L3: (95, 65) (135, 95) (155, 105) (185, 125)

L2: (75, 55) (115, 75) (135, 95) (155, 105) (14, 10)

L1: (Same weights as Rx, but perform Clean Grip Deadlifts) (Light Medball)

30:00 Time Cap

Extra Credit

C1: Metcon (Distance)

Front Rack KB Carry x 5:00 max distance

C2: 5 Minutes of P. Breathing (Time)

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

CrossFit Carolina Beach – Competitors Training

– Metcon: Come up with a strategy with your partner how you’ll split this workout today. There is a fair amount of work for you each of you so having a good strategy with allow you to stay consistent for the entire workout. The last 10 reps is SQUAT CLEAN THRUSTER. This is NOT a typo.

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Metcon

A: Clean Balls(Comp) (Time)

For time with a partner:

40 Power Cleans (135, 95)

100 Wallballs (30, 20)

30 Ring Muscle-ups

30 Power Cleans (155, 105)

80 Wallballs

20 Ring Muscle-ups

20 Power Cleans (185, 125)

60 Wallballs

10 Squat Cleans + Thruster (225, 145)

40 Wallballs

10 Ring Muscle-ups

Accessory Work

B: Metcon (No Measure)

300 Banded Leg Curls, (total)

Then,

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 1RM shoulder press over the course of 6-7 sets. Make sure you have a plan and don’t make too big of jumps in weight too quickly. Take your time.
– Metcon: This open workout is a pacing piece where you have to make sure you’re smart with your pacing and scaling. You’ll want to go out slower than you think on this workout trying to sustain yourself for the duration. 18 minutes is a marathon for an Open WOD.

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Warm-up

A: Warm-up (No Measure)

Grab boxes and barbells

Then,

20 Alt. Box Step-ups

20 Bent-over Barbell Rows (empty bar) (pronated grip)

20 Hollow Rocks

15 Box Jumps w. step down

15 Push Press (Empty bar)

15 Knee Lifts (everyone)

10 Box Jumps w. step down

10 Supinated Grip Barbell Rows

10 T2B

*Add weight to barbell and place in rack

5 Shoulder Press

5 T2B

Then,

3-Way Banded Shoulder Lat Stretch x 60s each

Strength/Skill

B: Shoulder Press (1RM. Rest 2:00)

– build to a 1-Rep max over the course of 6-7 sets.

– Beginner: 5 x 5, adding light weight per set. Rest 2:00

Metcon Prep

C: Metcon (No Measure)

2 Rounds of:

10 Box Jumps

8 Push Press

6 T2B or Knee Lifts

Metcon

D: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
L3: (95, 65)

L2: (20, 15) (75, 55) (Knee Lifts)

L1: (20, 15 16 Step-ups, alt.) (Light DB Push Press) (Abmat Sit-ups)

Extra Credit

E: Ring Rows w. Pause (4 x 10-15. Rest 60s.)

– Adv wear a vest + elevated feet

– Pause for 1 ct.

CrossFit Carolina Beach – Competitors Training

– Strength: Build to a 1RM shoulder press over the course of 7-9 sets.

– Metcon: 12.3 is about pacing knowing that your output is going drop off significantly in the last 3-4 minute of this workout. If you play smart and are able to pace this correctly you’ll likely have room in the tank to pace the pace at the end.

This should be around 75% for the first 16 minutes and 100% for the last two minutes. Look to complete 8-10 rounds.

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Strength/Skill

A: Shoulder Press (1RM)

B: Bent Over Row (6 x 8-10. Rest 60s.)

– 2 sets wide grip

– 2 sets shd width grip

– 2 sets supinated grip

Metcon

C: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Accessory Work

D: Metcon (AMRAP – Reps)

5 minute AMRAP
– Banded Pull-apart

– Banded Pushdowns

Switch movement each time you break.

CrossFit Carolina Beach – CrossFit

– Strength: Week 2 of Pause Front Squat work. This week should be 5% heavier, BUT all sets should look like last week and be executed perfectly.
– Metcon: Today we are looking at sustaining higher-output, around 85% for all sets. You’ll have enough rest to do this, but make sure you do not go 100% or you’ll likely won’t be able to recover.

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Warm-up

A: Warm-up (No Measure)

*Have everyone go through and perform a 30s Interval on the Bike at 60% Effort

Then,

KB Warm-up, Tabata Style (20 work/10 rest) x 3 Rounds:

1a) KB March (Right Side)

1b) KB March (Left Side)

1c) Russian Swing

1d) Goblet Alt. Reverse Lunges

Then,

*Have everyone go through and perform a 30s Interval on the Bike at 85% Effort

+

20 Air Squats (or Alt. Pistols)

10 KBS (Heavy)

+

Review Front Squats

Strength/Skill

B: Paused Front Squat (5 x 3 @80%, Every 90s.)

– 1 Second Pause on each rep

– Take 4 sets to build to 80% before starting the clock

Metcon Prep

C: Metcon (No Measure)

2 Rounds of:

15s AB Sprint (increase intensity on each set)

10 Air Squats

5 KBS

Rest 60s.

Metcon

D: Metcon (Calories)

Every 4:00 x 5 Sets:

30s Assault Bike Sprint

20 Air Squats

10 KBS (70, 53)

*Score total calories
Rx+:(Alt. Pistols, total) (88, 70)

L3: (53, 35)

L2: (45, 30)

L1: (20s AB) (12 Air Squats) (35, 25 Russian Swings)

*Alternate Option

– 30s Max Effort Row or Ski Erg

– 200m Shuttle Run (out 100m/back 100m)

– 30s Sledpush Sprint (empty sled)

Extra Credit

E: Double Leg Band Curls (3 x 30-40. Rest 60s.)

https://www.youtube.com/watch?v=n-tYSFWwlLI

CrossFit Carolina Beach – Competitors Training

– Strength: This is the final week of these variations. All sets should look the same as last week, i.e. fast/smooth.

– Metcon: The goal today is to sustain 90% effort for all sets. You should need this entire rest interval to recover if you push these hard enough.

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Warm-up

A: Seated Dynamic Box Jumps (*After your WU sets this 15 x 1 )

https://www.youtube.com/watch?v=EPEb6nMEaGg
to WU the CNS

“work sets” to a challenging height. every 30s.

Strength/Skill

B: Power Clean (6 x 2 @85% every 90s. – reset reps)

C: Wide Stance Box Squats (8 x 2 @60% + 25%Band tension, every 60 seconds)

Metcon

D: Metcon (Time)

5 Rounds of:

20 Calorie Bike

20 Double KB OH Walking Lunges (53s, 35s)

Rest 3-4:00
Record slowest round but mark all in notes

Accessory Work

E: Reverse Hypers (3 x 30 @50% of your Back Squat. Rest 90s.)

F: Sled Drag Power Walk (400m empty)

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

CrossFit Carolina Beach – CrossFit

– GPP: The goal of today is to perform to sledwork, carries, and shuttle sprints without the added element of time. All of this work is quite challenging and if done right we’ll leave you feeling like you’ve got a lot done in one session. The shuttle sprints are not intended to be 100% effort so work on your stride length today and arm mechanics.

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Warm-up

A: Warm-up (No Measure)

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

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,

Review Sled work, Farmer Carry, Shuttle Sprint

*IF you’re performing “alternate option” we’ll spend 10 Minutes performing Pose Running Drills

Metcon

B1: Metcon (Weight)

5 Rounds of:

60 yard Sledpull Powerwalk @heavy. Rest 60s.

Then,

Rest 60s before proceeding to #2

B2: Metcon (Weight)

5 Rounds of:

Farmer Carry x 60 yards. Rest 60s.

Then,

Rest 60s before proceeding to #3

B3: Metcon (Weight)

5 Rounds of:

200 Meter Shuttle Sprint. Rest 60s.

50 Meters out, 50 meters back x 2 @80% (not a full sprint).
*Alternate Workout Option

AMRAP 25 with a partner:

Run 200 Meters (or 200m row, 40s bike or ski erg)

*One athlete completes a full set at a time

Extra Credit

C: Standing Banded Ab Pulldowns (3 x 20. Rest 60s)

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

CrossFit Carolina Beach – Competitors Training

– Recovery: The goal today is perform all work at 50-60% effort for the entire 50 minutes meaning you should not have to stop at all. Your heart-rate should be around 130-150 BPM and sustainable. The ”EVERY 5 MINS” work is just to relieve you of some boredom =)

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A: Metcon (No Measure)

50 Minutes on the Clock:

– Run, Row, Bike, or Ski Erg. Alternate as you see fit.

*Every 5 minutes complete:

1 Round of:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

B: Standing Banded Ab Pulldowns (4 x 25. Rest 60s.)

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