Context: Practice - Pacing and Grip (And How to Avoid Rips)
PROGRAMMING WEEK 47 2017
Monday – November 20, 2017 - 171120
Context: Practice - Pacing and grip (and how to avoid rips)
Dynamic Warm Up Option: 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press, then 2 sets of 3 inch worms, 3 crab bridges
Mobility: Ankle
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) clean and jerk, or perform 3 reps on the minute for 6 minutes (50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: “Change Myself“
For Time. 6 Rounds
10 hang power cleans (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
10 jerks (same)
10 toes-to-bar
10 pistols (alternate as desired)
10 ring push-ups
50 double unders* (Health: 100 singles)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 - 25 minutes, about 3.5 min per round. Scale Up: 105/155lb bar, 5 bar muscle ups instead of toes to bar
Compare to: NEW WORKOUT!
Coaching Tips: Be sure to use the hook grip on the cleans to save your grip for later rounds and the toes to bar. Use your legs profusely on the jerks so your shoulders will be more fresh for the ring push-ups and double unders. You can use whichever leg you want for pistols. Set the rings next to floor (or use a box) for these to be considered 'Performance'. Wait until the later rounds to really push the double unders pace so you are fresh for the cleans and jerks.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Cleans p. 404, Push Jerk p. 424, T2B p. 434, Pistol p. 453, Ring push-up p. 308, Double Unders p. 213
Tuesday – November 21, 2017 - 171121
Context: Competition - How to pace to get your best score, and doing small sets of pull ups
Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle clean, shoulder press, front squat
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)
Strength: 5 x 3 Front Squat or front box squat 4 of 13 (5 sets of 3 reps at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)
Super Set: 5 x 5 strict handstand push up for depth (or progression)
Metabolic Conditioning: “Open 11.6 / 12.5”
7 min AMReps (as many Reps as possible in 7 minutes)
3 Thrusters (Health: 35lbs, Athletic: 65lbs*, Performance: 100lbs)
3 Chest to bar pull ups (Health: Ring rows)
6 Thrusters
6 Chest to bar pull ups
9 thrusters, 9 c2b, 12 thrusters, 12 c2b, etc…
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 50 – 100 reps (about halfway through the 12s or halfway through the 18s).
Compare to: Open 11.6 / 12.5 (last done May, 24, 2017)
Coaching Tips: Hustle between the movements in the first rounds. After the first few rounds, start breaking up the reps so you can rest in the middle of the sets (versus resting between movements). Use a ton of hip drive to get the bar overhead to save the shoulders. Consider small sets on the pull ups so you don’t shred your hands, and so you can be more consistent in the later rounds.
Optional ‘Cash Out’ or Hypertrophy: 60s plank, 30 cal row, 3 rounds OR 3 sets of 12 single arm db bent over row, in a super set with 15 glute bridges
“By the Numbers” Book References: Thruster p. 357, Pull-up p. 192
Wednesday – November 22, 2017 - 171122
Context: Practice - Using your core/trunk when doing things overhead
Dynamic Warm Up Option: 5,4,3,2,1 with an empty bar: hang muscle clean, front squat, push press, good morning, then 2 sets of 10s crab bridge, and 3 L / 3 R side lunge
Mobility: Shoulder
Skill Practice Warm Up: None
Strength: 2-2-2-2-2-2-2 Push Press (7 sets of 2 reps, increase weight with each set to max)
Super Set: 10-15 hollow rocks between each set
Metabolic Conditioning: “Crown of Stars“
In 9 minutes
500m row
Then max rounds with the remaining time:
8 single arm dumbbell power snatch (Health: 15lb / Atheltic: 30lb* / Performance: 45lb)
8 single arm dumbbell overhead squat (same)
40' dumbbell overhead carry (same) - one arm
15 sit-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 - 5 rounds, about 2 min for the row then 1.5 minutes per round after.
Compare to: NEW WORKOUT!
Coaching Tips: Push the pace on the row, but keep your form tight. The dumbbell much touch the floor every rep with one of the 'heads' (both not required). Use whichever arm you desire on all movements. Keep the abs tight on the overhead carries. Try to finish the 40' all with one arm.
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 15 wall ball, 4 min, OR 3 sets of 15 db curls in a super set with 15 banded good mornings
“By the Numbers” Book References: Butterfly sit-up p. 133
Thursday – November 23, 2017 - 171123
Context: Competition - Why tracking benchmarks is so important
Dynamic Warm Up Option: 400m jog, then 3 rounds of 2 crab bridges, 5 scap pull ups or strict pull ups, 10 goblet squats, 10 Russian kb swings
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions
Strength: none
Super Set: none
Metabolic Conditioning: For time
5K run OR Run as far as possible in 25 min
Alternative inclement weather – For Time – 2 rounds
1500m row, 200 single unders, 15 db ground to overhead - two dbs - (Health: 10lbs / Athletic: 20lbs* / Performance: 30lbs)
Scaling Guide: n/a
Compare to: 5k or Run 25 min (last done November 24, 2016)
Coaching Tips: Use an app on your phone to track your run, or a program like gmap pedometer to map it out before leaving your house. You will want to use a pace slower that what you’d do on “Helen” (So if you run 2:00 400s on Helen, that is an 8 min mile pace. 1:30s would be a 6 min mile pace). If you caught the gym on a day we ran our mile TT (time trial), then you can use that to help you pace. A lot of recommendations center around adding 33 seconds to your mile time and running at that pace (Galloway’s Prediction Formula). So if you ran an 8:00 mile, you should run at an 8:33 mile pace for the 3.1 miles in the 5k (or 25 min if you choose that option). 33 seconds would be adding 8-9 seconds to your 400m time. I recommend you start your first mile with that pace, then adjust up or down according to how you feel. For many CrossFitters who do not have a running background, 33s may be a bit hard to maintain, so be ready to drop to a bit slower pace if needed.
Just remember that the goal is to have a steady pace for the entire race, with the last bit being the fastest but only by a little bit! This is called a ‘negative split’, and approaching this with a negative split mentality will help you avoid coming out too fast and then not doing well because you were so blown up.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Run p. 269
Friday – November 24, 2017 - 171124
Context: Practice – How much rest between sets of lifting (usually 2-3 min)
Dynamic Warm Up Option: Coach’s choice
Mobility: Shoulder
Skill Practice Warm Up: None
Strength: 3x4 and 3x3 Front Squat or front box squat 5 of 13 (3 sets of 4 reps and then 3 sets of 3 reps at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)
Super Set: 6 x 5 strict handstand push up for depth (or progression)
Metabolic Conditioning: “Clove Hitch”
For time
rope climbs (6 lay downs, 2 reps*, 3 reps)
Then 5 rounds
5 'heavy' jerks (Health: 65lb / Athletic*: 105lb / Performance: 155lb)
15 Russian Kettlebell swings (Health: 35lb / Athletic*: 53lb / Performance: 70lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 - 8 minutes, about 1 min for the rope climbs, then 1:15 per round after. Scale Up: Legless rope climbs, 125/185 bar, 70/88lb kb.
Compare to: NEW WORKOUT!
Coaching Tips: Use a big jump on the rope climb if you can. Remember to pull your feet up as high as possible each rep to require less 'pulls' to get to the top. Do not 'slide' down the rope, always climb down to prevent rope burns. Try to go unbroken on the jerks. Keep the arms straight on the kb swings.
Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 30 cal row, 3 rounds OR 3 sets of 12 narrow grip chin ups in a super set with 15 Jones Squats
“By the Numbers” Book References: Rope climb p. 461, Push jerk p. 424, KB swing p. 277
Saturday – November 25, 2017 - 171125
Context: Practice – practicing the movements before the workout starts, and watching your partners to help with good form.
Dynamic Warm Up Option: 2 sets of 4 'golf ball pick ups' per side, 4 spider man lunges then 3 sets of 5 kettlebell 'halos', 5 goblet or overhead squats, 5 kb swings
Mobility: Hip
Skill Practice Warm Up: None
Strength: none
Super Set: none
Metabolic Conditioning: “Alexander's Gordian Knot”
30 minute AMRAP (as many rounds as possible)
Teams of 3, one person working at a time, other two partners must hold bumper plate (to the chest or at side) for reps to count
10 round trip sled pushes 20' out 20' back (Health: +0lb, Athletic*: +50lb, Performance: +90lb)
20 strict pull-ups
30 burpees
40 hip extensions (or 20lb med ball good mornings)
30 front squats (Health: 35lb / Athletic*: 65lb* / Performance: 95lb)
20 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
10 squat snatches (Health: 35lb / Athletic*: 65lb* / Performance: 95lb)
Indy version:
20 minute AMRAP
6 round trip (buy in) sled pushes 20' out 20' back (Health: +0, Athletic: +50lb*, Performance: +90lb)
then AMRAP the following:
5 squat snatches (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
5 strict pull-ups
10 burpees
20 hip extensions
10 front squats (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
15 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: (team version) 3.5 - 5 rounds. About 7.5 min per round. Scale up: 135/85lb barbell for squats and snatches. 30/24" box jump. Indy Version: 3 – 5 rounds.
Compare to: January 14, 2017
Coaching Tips: Talk to your partners ahead of time to play to each other’s strengths. If you are all equally matched for a movement, split it up into small sets to get a bit more rest and to be better prepared for the next movement. As the workout goes on, be ready to change the rep schemes so that reps are always being done. This will generally mean that some people are doing more reps while the others get more ‘rest’. THIS IS FINE! If you feel like your partners are doing too much of the work, just go faster on the sets that you are responsible for.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Burpee p. 415, Hip Extension p. 489, Front Squat p. 227, Box Jump p. 351, Snatch p. 447
Sunday – November 26, 2017 - 171126
Context: Competition - Doing the hardest variation that you can accomplish safely and still get in the scaling guide on Comp days.
Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, then 4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working on skin the cats and progressions.
Strength: none
Super Set: none
Metabolic Conditioning: “The One That I Want”
For time. 5 rounds for time (Health: 4 rounds)
Muscle-ups (Health: 8 jumping chest to bar pull ups + 8 ring push-ups / Athletic: 2* reps/ Performance: 4 reps)
12 thrusters (Health: 20lb dumbbells / Athletic: 75lb* / Performance: 115lb)
12 Left /12 Right single arm kettlebell swing (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
12 clean & jerk (same)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20 - 30 min, about 5 min per round including rest. Scale Up: 8/4 muscle ups and 135/85lb barbell
Compare to: June 22, 2017
Coaching Tips: Only link the muscle-ups if you know you can do more than the ‘prescribed’ amount for the first set. Save the mojo for later rounds. It is completely acceptable to do a round or three with muscle ups, then drop to the scaling to stay safe (and to bolster intensity.) Move steady with the barbell/kettlebell movements, but don’t get complacent. Try and do big sets on the clean and jerks so you can really take advantage of the rest period. Talk to your coach about scaling during the rest periods if you are unsure about how the later rounds are going to go.
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Muscle Up p. 478, Thruster p. 357 Power Clean p. 368 Push Jerk p. 424
7
This message and any attachments or files may contain information that is intended only for use by the intended recipient. If you are not the intended recipient or the person responsible for delivering the message to the intended recipient, be advised that you have received this message in error and that any dissemination, copying or use of this message or attachment is strictly forbidden, as is the disclosure of the information therein. If you have received this message in error, please notify the sender (Jeremy Jones) immediately and delete the message. Users assume all risk and liability for performing these movements.