WOD

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

2 Sets with a barbell + band:

10 RDLs

10 X-Band Walks Each

15 Thoracic Rotations

Then,

3 Rounds of:

3 Power Snatch

3 OHS

3 Thrusters

3 Bird-dogs each side

Rest + add light weight

Strength/Skill

B: Deadlift (5RM)

Begginer 5×5 form perfect

Metcon

C: 3 (Time)

For time:

30 Power Snatch (115, 75)

30 Overhead Squats (115, 75)

30 Thrusters (115, 75)

RX+=30HSPU at the end

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

10:00 Cap

Beginner Metcon Option:

For time:

30 Deadlifts (95, 65)

30 Front Squats (95, 65)

30 Push Press (95, 65)

10:00 Cap

Extra Credit

D: Metcon (No Measure)

Accumulate:

150-200 Banded Pull-Throughs

60s L-Sit Hold or Hollow Hold or RKC Plank

*Superset the two. Complete big sets of 30-50 reps per set.

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Run 400 Meters as a group,

Then,

Spend 10 Minutes Dynamic Warm Up

Metcon

B: Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
L2: (Run 800m/Row 1k/Run 800m)

L1: (Run 600m/Row 1k/Run 400m)

*No time cap

Extra Credit

C: Metcon (No Measure)

5 minutes of light foam rolling

5 Minutes of Parasympathetic Breathing

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

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Foam Roll Lats x 30s each

Foam Roll Thoracic Spine for 60s

Then,

3 Rounds of:4 Hang Muscle Cleans

4 Push Press

4 OHS

4 Hang Power Cleans

8 Yoga Push-ups

10s Side Plank each side

Rest 40-60s, add light weight.

Strength/Skill

B: Hang Power Clean (1RM. Rest 2:00)

Beginner: 6 x 3 focusing on technique Rest 90s.

Metcon

D: Johnny Cash (Time)

4 RFT:

15 T2B

15 Hang Power Cleans (115, 75)

15 Push Press (115, 75)

15 Box Jumps w. Step Down (24, 20)

15 Overhead Squats (115, 75)

Rx+:(135, 95)

L3: (95, 65)

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

L1: (Knee Lifts) (65, 35) (20, 15 Step-ups) (53, 35 Goblet Squat for OHS)

21:00 Cap

If time capped. score 21:00 and mark reps in notes.

Extra Credit

E: Metcon (No Measure)

3-4 Sets of:

20 Banded Pulldowns

15 Light DB Extensions to Forehead

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Foam Roll Adductors x 30s each then,

3 Rounds :

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.

Strength/Skill

B: Metcon (Weight)

EMOM 6: 3 Front Squats @75-80%.

– No Pause this week

right into

EMOM 3: 5 RDLs @same weight as Front Squat.

Metcon

C: Metcon (AMRAP – Rounds)

AMRAP 20 in teams of 2:

0:00-10:00

Max 1 lap Trips of Farmer Carries (70, 53)

10:00-15:00

Max Rounds of:

20 Goblet Squats (70, 53)

20 Russian KBS (70, 53)

20 Hollow Rocks

15:00-20:00

Max Rounds and reps

10 Front Rack Reverse Lunges (total) (115, 75)

10 Burpees

Split work right down the middle.

Score total rounds completed.

Extra Credit

D: Metcon (No Measure)

7-10 Minutes of Light Recovery Work in the form of:

Bike, Row, light foam rolling, light sledpulling

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Front Squat (EMOM 8×2 @ 80%. No Pause)

B: Romanian Deadlift (EMOM 3×6 at same weight)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

With a running clock:

0:00-7:00

7 Power Snatch (95, 65)

10 Wallballs (20, 14)

D: Metcon (AMRAP – Rounds and Reps)

10:00-17:00

12 Hang Squat Snatch (95, 65)

40 Double Unders

E: Metcon (AMRAP – Rounds and Reps)

20:00-27:00

7 Power Snatch (95,65)

10 Wallballs

Extra Credit

F: Metcon (No Measure)

1Banded Pull-Through: 3 x 50. Rest 30s.

Landmine Rotations: 3 x 30 (total). Rest 30s.

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

With partner,

400m Medball Run

40 Partner Wallballs

30 Partner Chest Passes

20 Partner Russian Twist passing medball to each othe behind the back

100 Ft. Partner Wheelbarrow (50 ft. each)

200m Medball Run together

Strength/Skill

B: Metcon (No Measure)

Handstand Walking or Handstand Hold
*Spend 10 minutes practicing today.

*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts

Metcon

C: Metcon (AMRAP – Reps)

5 Rounds of 40s work/20s Rest for max reps:

1) Wallballs (20, 14)

2) Box Jumps w. step down (24, 20)

3) Handstand Walking or Shoulder Taps

4) Russian Twists w. a plate (25, 15)

5) Max Calories Bike, Row or Ski Erg
*Score = total Wallballs + Calories

L2: (14, 10) (20, 15) (15, 10)

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

Extra Credit

D: Metcon (Weight)

1 Rounds of:

60 Double KB Rows

~ https://www.youtube.com/watch?v=Ox8QxS6MHSE&feature=youtu.be

60 Double KB Front Squat

~ https://www.youtube.com/watch?v=10D0-6omG2Q&feature=youtu.be
*Use two light KBs and be smooth with each repetition ie. slow + controlled.

CrossFit Carolina Beach – Competitors Training

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A: Metcon (No Measure)

10 Rounds of:

90s Row

90s Bike

90s Ski Erg (or 400m Jog)

@Zone 1 Pace (50-60% Effort, 130 BPM)

B: Metcon (No Measure)

2 Rounds of:

25 Reverse Hypers (light)

75 Banded Pushdowns

100 Banded Pull-aparts

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

Speed Bench Press (EMOM 5×5 @ 40%w/ bands)

Watch this video for detail from the world’s strongest gym, Westside Barbell

https://www.youtube.com/watch?v=qtWQ8xBeMQY

B: Floor Press (4×6 every 90sec. Building)

Close Grip

C1: Chest Supported DB Rows (4 x 10. Rest 30s.)

https://www.youtube.com/watch?v=tKbR3xibeLI

C2: DB Tricep Extensions (4 x 10. Rest 30s.)

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

Metcon

D: Metcon (Time)

Every 4:00 x 5 Sets:

15 C2B Pull-ups

400 Meter Run

Score slowest time but keep try to keep splits as close as possible. Write splits in notes

Extra Credit

E: Russian Twist on GHD (3 x 50 (total). Rest 60s.)

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

2 Sets of:

15 Banded Pushdowns

15 Banded Pulldowns

Then with an empty barbell:

10 Barbell Rows

8 Strict Press

6 Barbell Curls

4 Push Press

Rest 30s + Talk About Jerk Technique

Strength/Skill

B: Split Jerk (6 x 3 @70-75% of 7/27, every 90s.)

Reset on each rep (not done touch n go)

Metcon

C: Metcon (Time)

Every 4:00 x 4 Sets:

12 C2B Pull-ups

400 Meter Run

Rx+:(15 C2B Per Round)

L3: (Chin over bar pull-ups)

L2: (Band Assisted Pull-ups)

L1: (Ring Rows) (200m Run)

Score slowest but try and keep splits as close as possible

Extra Credit

D1: Metcon (Weight)

3 x 10 ea. Rest 30s.

Lateral raise + front raise + cuban press

D2: Hammer Curls (3×10 Rest 30 Seconds)

CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Zercher Box Squat (1RM)

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

B: Power Clean + Push Jerk (6 x 2 + 2, every 90s. TnG building)

Today, TnG 2 Pwr cln, then TnG 2 push jerk.

Metcon

C: Batwings (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 135)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap
Rest 12 Minutes and repeat.

Score second time in notes.

Extra Credit

D1: Reverse Hyper (5×25 @50% of BS. Rest 90 seconds)

D2: L-Sit (5×20 seconds)