CrossFit Carolina Beach – CrossFit

~ Christmas Week – All classes will be at 8:45am and 1:00pm.
~ Closed Christmas Day.
~ New Years Eve – 8:45 and 1:00pm only.
~ New Years Day – The workout of the day will be 108 sun salutations with Heather at 11:00. Come move and groove!
~ January 2nd – Back to normal schedule.

– Skill: You have your choice today of two movements that need work. With this work the focus is refining movement patterns so at no point should you be grinding out work.
– GOAT WOD: We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.

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A: Warm-up (No Measure)

Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes.


B: Metcon (No Measure)

Skill Work Set-up + Review Options:


Light Oly Work

Gymnastics Static Holds

Gymnastics Movements

Cyclical Work ie. row, run, bike

Double Unders

Body Composition Work
*Spend 5 Minutes setting up and helping your athletes decide what to work on.


C: Metcon (AMRAP – Reps)


EMOM 20:

ODD MINUTES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Are you close to hitting your 60-day goal? (Goal that was the score for this workout on 10/31)

Extra Credit

D1: Glute Bridges (4 x 20s work/20s rest. Max reps.)

D2: Banded Hammer Curls (4 x 20s work/20s rest. Max reps.)

D3: X-Band Walk (4 x 20s work/20s rest. Max reps alternating direct)

Categories: WOD

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