Sept 4

CrossFit Carolina Beach – CrossFit

Friday, Sep. 7th we will have amended hours.

In the morning: 6:00am&7:00pm
and
In the evening: 5:00pm&6:00pm

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Warm-up

A: Metcon (No Measure)

Abmat Pizza Game x 5:00

*Every drop complete:

5 Air Squats

5 Yoga Push-ups

10 Scorpions

Then,

Review the Hang Power Clean x 5 Minutes.

Review Strict Pull-up and Scaling x 2 Minutes.

Strength/Skill

B: Strict Pull Ups (2 x Max. Rest 3:00)

Chin over bar. Play around with mixed grip and supinated
Score max set. Mark others set in notes.

C: Toes-To-Bar (Spend 10 Minutes on Skill.)

– This should not be too taxing, but more or less working cycling

efficiency. These will show up in Saturday’s Metcon.

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

40 Double Unders

30 Abmat Sit-ups

20 Calorie Row

10 Hang Power Cleans (135, 95)
L3: (115, 75)

L2: (60s Double Under Attempts) (18/15 Cal Row) (95, 65)

L1: (40 Singles) (15/12 Calorie Row) (Russian Swings 53, 35)

*Alternate Options

20 Calorie Row = 15 Calorie Bike or Ski Erg or 200 Meter Run

Extra Credit

E: Metcon (No Measure)

Superset of:

– Banded Facepull: 3 x 15. No rest.

– OH Banded Tricep Extensions: 3 x 25. No rest.

Bowen

CrossFit Carolina Beach – CrossFit

Labor day hours!

8:45am and 1:00pm

See y’all there!

Friday, September 7th, we will have:

In the morning: 6:00am&7:00am.
Closed during the day.
In the evening: 5:00pm& 6:00pm.

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Warm-up

Metcon

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here

Sep 1

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Funnell Tag x 5:00

*Partner up and complete:

30 Partner Wallballs

30 Partner Medball Chest-passes

30 Ball Russian Twists

30 Partner Wallballs
Also:

Foam Roll x 10 passes each:

– Quads

– IT Bands

– Thoracic Spine

– Lats

– Hamstrings

Metcon Prep

B: Metcon (No Measure)

REVIEW:

Review all Tests. All tests can be done in random order. Have athletes partner up for tests 1,2,4,5,6 to

count each other reps/distance. Athletes will complete run test on their own so have a clock running.

Metcon

C: Metcon (Distance)

Max broad jump
3 attempts for longest distance on 1 jump. From a stand still.

D: Wall Balls (Max wallballs in 90seconds)

E: 12 Minute Run (Distance)

Max Distance Run in 12:00 or Calories Rower/Bike/or Ski Erg

F: Max 2 minute rope climb (AMRAP – Reps)

G: Sit-ups (Max Sit-ups in 60s.)

H: 1 Min Burpee Test (AMRAP – Reps)

Max Burpees in 60s

Field Day

CrossFit Carolina Beach – Competitors Training

Follow everything in group class, but sub out 1min burpee test with 100 burpees for time.

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Metcon

A: 100 Burpees For Time (Time)

Do 100 Burpees. So how little time it takes to complete them.

Jack

CrossFit Carolina Beach – Competitors Training

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Metcon

A: Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Accessory Work

B: Metcon (No Measure)

1a) Alt. DB Curls: 3 x 10 ea. No rest.

1b) Rolling DB Tricep Extensions: 3 x 15. No rest.

1c) OH KB Sit-ups: 3 x 10 ea. arm. Rest 60s.

Then,

5 Minutes of P. Breathing

Aug 31

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

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

Metcon Prep

B: Metcon (No Measure)

2 Rounds of:

10 Push Press

10 KBS

10 Box Jumps

Rest 60s.

Metcon

C: Jack (AMRAP – Rounds and Reps)

AMRAP 20

10 Push Press (115, 75)

10 KBS (53, 35)

10 Box Jumps (24, 20)

L3: (95, 65) (45, 25)

L2: (75, 55) (35, 25) (20, 15)

L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)

Extra Credit

D1: Tate Presses (3 x 15. Rest 30s.)

https://www.youtube.com/watch?v=zBDEFX3nN5A&feature=youtu.be

D2: Banded Plank Row (3 x 10 ea. Rest 30s.)

https://www.youtube.com/watch?v=aShp_-I5hEI&feature=youtu.be

5+5

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Front Squat (6 x 3 @75%, every 60s.)

B: Sumo Deadlift Against bands (10×2 EMOM @50% of DL w/ heavy band tension)

C: Kneeling Jump + Vertical Jump (light vest: 20 Total Jumps. Rest as needed)

https://www.youtube.com/watch?v=JuBjsdk_1Wo

Metcon

D: Metcon (Time)

For Time
5 RFT:

10 Deadlifts (225, 155)

200 Meter Run

At 15:00 minute mark start part 2

E: Metcon (Time)

For Time
5RFT:

10 Power Snatch (115, 75)

200m Run

Accessory Work

F: Metcon (No Measure)

400m empty sled drag

Aug 30

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

5 Minutes of Dynamic Warm-up then with a barbell and a band:

3 Rounds of:

5 RDLs

5 Front Squats

10 X-Band Walks Left + Right

5 Glute Bridges (1 count a top)

Strength/Skill

B: Box Squats (6 x 2 @70%, every 60s.)

Squat to a Box
– These are LOW Box Squats.

– 13″ Box

– If possible use bands or chains and drop to 60%.

C: Touch ‘n Go Deadlift (3 x 3, Rest 60s.)

https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be
~ Up to a moderate/heavy weight to prepare for Metcon.

Metcon

D: Sandstorm Task Domain (Time)

5 RFT:

10 Deadlifts (225, 155)

200 Meter Run

10:00 Cap
L3: (185, 125)

L2: (155, 105)

L1: (135, 95)

Extra Credit

E: Metcon (No Measure)

Accumulate:

100-150 Banded Face pull-aparts

Gymnasty and Recovery

CrossFit Carolina Beach – Competitors Training

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Gymnastics

A: Metcon (Time)

Choose 1 Movement and spend 10-15 minutes on it.

*This work should NOT tear you up or get your HR too high.

Metcon

B: Metcon (Time)

Jog, Row, Run, Bike, Light Sledpull

You can mix and match here if you like, but all work is done between 120-140 BPM.

Accessory Work

C: Metcon (AMRAP – Reps)

Choose 2 Band movements you suck at and accumulate 100-150 reps of each.