PROGRAMMING WEEK 34 2017
Monday – August 21, 2017 - 170821
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 7 x 1 Snatch - 2 of 14 (7 sets of 1 rep, same weight across, approximately 70 - 80%
Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Rope a Dope”
8 minute AMRAP (As many rounds as possible)
24 double unders
16 lunge steps (walking or in place)
5 left /5 right - single arm dumbbell hang power snatch (Health: 15lb / Athletic*: 30lb / Performance: 45lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 - 6 rounds, about 1:45 per round. Scale Up: lunges with 35/50lb dbs (one in each hand in front rack), and 35/55lb db hang power snatches.
Compare to: NEW WORKOUT!
Coaching Tips: Make sure you keep your body straight and shoulders back for the double unders. The lunges can be walking lunges or lunging in place (reverse lunges are fine), just make sure your knee 'kisses' the floor each rep. Keep the shoulder 'packed' on the hang snatches. Do not let the shoulder roll forward and internally rotate. Use a big hip pop so there is less press out on the snatches (to save the shoulders for double unders).
Optional ‘Cash Out’: 5 rounds of "Cindy"
“By the Numbers” Book References: Double Unders p. 213, Walking Lunge p. 220
Tuesday – August 22, 2017 - 170822
Context: Competition
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions.
Strength: none
Super Set: none
Metabolic Conditioning: “CrossFit Games Open 14.5 / 16.5”
For time. 21-18-15-12-9-6-3 reps
Thruster (Health: 35lb, Athletic*: 65lbs, Performance: 95lb)
Bar Facing Burpee
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 10 - 23 minutes, try to finish the 18s by 5:30 to 7:00 min
Compare to: CrossFit Games Open 14.5 / 16.5
Coaching Tips: (Long Thrivestry Write-up & Videos) https://gymprogrammingbasic.zenlearn.com/posts/88788-open-16-5-tips-and-videos
The TL;DR version: Pace the thrusters from the beginning, and take your time on the burpees. Save some energy for the 15 and 12 rounds where this workout is the hardest. Focus on efficiency here. Use your legs to get the bar overhead and save your shoulders for the burpees. Make sure you keep the abs tight to protect your back!
Optional ‘Cash Out’: none
“By the Numbers” Book References: Thruster p. 357, Burpee p. 415
Wednesday – August 23, 2017 – 170823
Context: Practice
Mobility: Ankle
Skill Practice Warm Up: None (list of fun games to play here)
Strength: none
Super Set: none
Metabolic Conditioning: “Come As You Are”
For reps – 4 rounds (As many reps as possible)
1 min pistols
1 min 'heavy' American Swing (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
1 min 'high' box jump (Health: 20” / Athletic*:24” / Performance: 30”)
1 min chest-to-bar pull up
2 min row (for calories)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 250 - 350 Reps, about 75 reps per round (about 15 reps per movement)
Compare to: NEW WORKOUT!
Coaching Tips: You can start on either the pistols, the high box jumps, or the row, but the movements must be completed in order. The rest will always follow the final movement (so everyone will be resting at the same time). Pace the first round conservatively so you know how you'll feel in the later rounds. Alternate legs as desired on the pistols. Use a box to sit on if you can't do pistols yet. Take your time on the high box jumps. Do the chest to bars with a big 'hip pop', and break them up often. Use a bit of the 2-minute row to get set up, but be sure to row hard if it is your last movement and there is a rest coming!
Optional ‘Cash Out’: none
“By the Numbers” Book References: Pistol p. 453, Kettlebell Swing p. 277, Box Jump p. 351, Jumping Mechanics p. 188, Kipping Pull-up p. 258, Row p. 142
Thursday – August 24, 2017 – 170824
Context: Practice
Mobility: Hip
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 6 x 2 Snatch - 3 of 14 (6 sets of 2 rep, same weight across, approximately 70 - 80%
Super Set: 6 x 4 strict ring dip (or progression) or strict weighted (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Ickey Shuffle“
For time. 5 rounds.
12 push press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
8 front squats (same)
10' lateral shuffle, 5 round trips, touch line with one hand
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 - 10 minutes, about 1.5 minutes per round. Scale Up: 85/135lb bar
Compare to: NEW WORKOUT!
Coaching Tips: Go for big sets on the push presses and the front squats. Make sure you keep an upright torso and don't let the knees slide forward on the push presses (putting stress on the knees). Use your hips! Adjust your front rack position if needed on the front squats. Push the speed on the lateral shuffles to keep the intensity up!
Optional ‘Cash Out’: 4 minute max cal row or airdyne
“By the Numbers” Book References: push press p. 292, front squat p. 227
Friday – August 25, 2017 - 170825
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working on handstand and handstand push up progressions
Strength: None.
Super Set: None.
Metabolic Conditioning: “Look like Tarzan“
For time – 3 rounds
400m run
Toes-to-bar (Health: 21 sit-ups, Athletic: 12 reps, Performance*: 21 reps)
Ring dips (Health: 12 push-ups on toes – NO BAND DIPS, Athletic*: 6 reps, Performance: 12 reps)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 - 15 min, about 3 minutes per round. Scale Up: GHD sit ups instead of toes to bar and 4/8 muscle ups.
Compare to: February 13, 2015
Coaching Tips: BEFORE your hands start to rip, substitute GHD sit ups in for the toes to bar (but only if your hands are starting to tear). Remember that walking part of the runs counts as “scaling”. We’d rather you shorten the run to 400/200/200m and keep the running up (Rather than doing the full distance and walking multiple times).
Make sure that the ring dips are full range of motion! The shoulder/bicep must touch the top of the ring at the bottom, and the arm must lock out at the top. Be prepared to get “no repped” by a coach if you are going fast and not hitting lock out.
Breaking up the toes to bar and the ring dips early on is the best way to get a good time. Small sets with short rests (even singles) help you keep moving rather than getting stuck. If you feel good on the last round, try linking big sets then.
Optional ‘Cash Out’: 60s plank, 15 wall ball, 3 rounds
“By the Numbers” Book References: Run p. 269, T2B p. 434, Dips p. 363
Saturday – August 26, 2017 - 170826
Context: Competition
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working up to a max strict weighted pull up (or progression) and then test your max rep un weighted strict pull ups.
Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increasing weight with each set to max)
Super Set: none
Metabolic Conditioning: “10 minute Cindy“
10 minute AMRAP (as many rounds as possible)
5 kipping pull-ups
10 push-ups
15 air squats
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8 - 16 rounds, about 45s per round. Scale Up: chest to bar pull ups, ring push-ups, goblet squats (35/26)
Compare to: 1/2 Cindy, Last on December 5, 2016
Coaching Tips: Go in big sets from the beginning on this one (unbroken as long as possible). Then start breaking in the middle of the sets but avoid resting between movements. Hustle to the next movement and get some reps done before pausing. For example, break in the middle of the set of squats, get chalk, then finish and go right into the pull ups (don't finish the squats, get chalk, then start the pull ups). And don't overdue the chalk and leave handprints everywhere! You should also have a plan for counting rounds, this one is easy to lose count on. You should be aiming for significantly more than 1/2 of the rounds of your full 20 min Cindy.
Team Version: One person working at a time. 12 min AMRAP
Optional ‘Cash Out’: 15 Russian kb swings, 200m run, 5 minutes
“By the Numbers” Book References: Kipping pull-up p. 258, Push-ups p. 192, Air Squat p. 103
Sunday – August 27, 2017 - 170827
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) clean and jerk, or perform 3 reps on the minute for 5 minutes (50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: “Reverse Turkey”
For time. 5 rounds
10 power clean and jerks (Health: 55lb / Athletic*: 85lb / Performance: 135lb)
20 sit-ups
200m run or 1/2 mile (800m) airdyne/assault bike
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 - 25 minutes, about 4 min per round including the rest. Scale Up: 95/155lb bar, 12 GHD sit ups
Compare to: NEW WORKOUT!
Coaching Tips: Perform some larger sets on the first round, and then break it up on the middle rounds. Try to pace it so that you can do some larger sets on the last round. Use the 'jerk' and not the 'push press' on the clean and jerks to save the shoulders. Sit ups can be knees together or 'butterfly'. Make sure you aren't picking your hips up, then slamming back down on the floor if doing sit ups with an abmat (a sure way to get a 'raspberry'. Make sure you go hard on the run/airdyne because of the rest!
Optional ‘Cash Out’: none
“By the Numbers” Book References: Clean p. 404, Push Jerk p. 424, Butterfly Sit-up p. 512, Run p. 269
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