PROGRAMMING WEEK 15 2017
Monday – April 10, 2017 - 170410
Context:Practice
Mobility:Hip (playlist video here)
Skill Practice Warm Up:Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set. Don’t forget to point your toes!
Strength:8x1 back or box squat - 13 of 15 (8 sets of 1 rep, same weight across, approximately 90 - 100% of max for back squat, 75 – 90% of your back squat max for box squats)
Super Set:8x3 single arm ring row (8 sets of 3 reps, “across,” scale to the same challenge) basics video here.
Metabolic Conditioning:“Crimson Leaves”
8 minute AMRAP (as many rounds as possible)
40' oh plate lunge (Health: 15lb / Athletic: 25lb*/ Performance: 45lb)
20' shuttle run with line touch, 8 reps (4 round trips, out and back = 2 reps)
10 kipping handstand push-ups (Health:10 dumbbell shoulder press at 15-30, Athletic: 10 kipping to one AbMat*, / Performance: 10 head to floor)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 - 5 rounds, about 2 min per round. Scale Up: 4/2" deficit on the kipping HSPU.
Compare to:NEW WORKOUT
Coaching Tips:Good shoulder mobility will make the lunges and the handstand push-ups easier. If you struggle with going overhead, spend some time between sets of lifting to do extra shoulder and wrist mobility. Keep you thumbs under the plate for the lunges (or you may end up dropping the plate on your head). The shuttle runs are one hand touch on the 'line' and they are 4 round trips. Focus on using the legs for the kipping HSPU. The harder you kick your legs, the easier the HSPU will be (and the less 'blown up' your shoulders will be for the next round of OH lunges)!
Optional ‘Cash Out’:50m farmer carry, 15 wall ball, 4 min
“By the Numbers” Book References: Walking Lunge p. 220, Run p. 269, HSPU p. 500
Tuesday – April 11, 2016 - 170411
Context: Competition
Mobility:Shoulder (playlist video here)
Skill Practice Warm Up:Each minute on the minute for 5 minutes, perform 30s of double unders or attempts.
Strength:none
Super Set:none
Metabolic Conditioning: “Year End Goals” (YEG) and ‘Max’ Effort Testing
Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Met-Con. Test Front squat if you didn't get a chance to earlier this month. Here are a some ideas on what to test (But don’t feel limited by this list)
Max effort 400m run
Max effort 200m run
Max effort 100m run
Max effort 800m run
Max effort 1 mile run
Max effort 100m row
Max effort 250m row
Max effort 500m row
Max effort 1000m row
Max push-ups in a minute
Max consecutive push-ups (no dropping off of toes)
Max sit-ups in a minute (abmat, feet unanchored)
Tabata Squats
Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)
Max consecutive strict pull ups
Max weight from the floor to overhead (Clean and Jerk)
Max weight deadlift
Max weight overhead squat
Max consecutive double unders
Max height box jump
Max distance broad jump
Max weight bench press
Max weight Turkish get-up
“Annie” 50-40-30-20-10 Double unders and sit ups (for time)
“Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)
“Grace” 30 clean and jerks for time (135/95/55)
"Like a G6" (if you missed it last week)
Compare to: February 24, 2017
Coaching Tips: This is not meant to be a haphazard open gym day - work together in groups so you can have people to do the tests with, and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next thing). If you missed the front squat testing, I recommend doing that as one of the tests today.
Optional ‘Cash Out’: Baseline, Annie, or Grace
Wednesday –April 12, 2016 - 170412
Context:Practice
Mobility:Hip (playlist video here)
Skill Practice Warm Up:Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.
Strength: 7x1Power Snatch - 1 of 14 (7 sets of 1 rep, same weight across, approximately 65 - 75% of max snatch)
Super Set:7x3Half Kneeling Single Arm DB Shoulder Press (7 sets of 3 reps, “across,” scale to the same challenge)Video here.
Metabolic Conditioning: “Atlas Rise"
For time. 3 rounds
15 Hang Power Cleans (Health: 55lb/ Athletic*: 95lbs / Performance: 135lb)
15 Burpees
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 - 9 min, about 2 min per round
Compare to:BTWB“CrossFit Classic” / Benchmark
Coaching Tips:Finish the first round of cleans in as few sets as possible. Make sure you are using the hook grip! Pace this so that you can control the intensity on the burpees. Slow down on the burpees if you need more rest before the next set of cleans. Speed up if the cleans are 'easy'. Make sure you are finishing the cleans with an open hip and elbows in front of the bar. If the weight is 'light' for you, go ahead and muscle clean the bar.
Optional ‘Cash Out’: 60s plank, 50 double unders, 4 rounds
“By the Numbers” BookReferences: Clean Variant p. 496,
Thursday –April 13, 2016 - 170413
Context:Practice
Mobility:Shoulder (playlist video here)
Skill Practice Warm Up:Spend 6 minutes working up to a max effort weighted pull up (strict).
Strength:none
Super Set:none
Metabolic Conditioning: “Wake Up Little Suzie“
15 minute AMRAP (as many reps as possible)
200m run with medicine ball (Health: 10lb / Athletic*: 14lb/ Performance: 20lb) or 20' (6m) out and back 'shuttle' run (no line touch) x 10 with ball
6 db weighted pull-ups, kipping allowed (Health: ring row / Athletic*: 10lb / Performance: 30lb)
12 push-ups
24 butterfly sit-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4-7 rounds, about 3 min per round, Scale Up: 45lb/20lb weighted pull-ups and GHD sit-ups
Compare to: January 11, 2017
Coaching Tips: Push the pace with the medball runs. You will have some time to catch your breath on the weighted pull ups (especially in the later rounds). Keep the push-ups strict and make sure your entire body is leaving the ground at the same time (not your thighs). If you can’t do push-ups from the toes yet, do ring push-ups at an angle that allows you to do them correctly. Use an AbMat for the sit-ups if you have them!
Optional ‘Cash Out’: None.
“By the Numbers” Book References: Running p. 269, Weighted Pull-up p. 333, Push-up p.
Friday –April 14, 2016 - 170414
Context:Practice
Mobility:Hip (playlist video here)
Skill Practice Warm Up:None.
Strength: 7x2 back or box squat - 14 of 15 (7 sets of 2 reps, same weight across, approximately 90 - 100% of max for back squat, 75 – 90% of your back squat max for box squats)
Super Set:7x4 single arm ring row (7 sets of 4 reps, “across,” scale to the same challenge) basics video here.
Metabolic Conditioning:“Wicked Sand”
In 7 minutes
Row 40 calories
then max rounds
40' bear crawl
12 single arm overhead squats (Health: 15lb / Athletic: 30lb*/ Performance: 45lb)
12 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 - 6 rounds. Scale Up: 35/53lb kb, 24/30" box
Compare to:NEW WORKOUT
Coaching Tips: Hit the row pretty hard so you can start the rounds. The goal is to get this done in under 3 minutes. You should catch your wind a bit on the bear crawl and single arm OHS. Switch arms as needed on the OHS. Full hip extension on the box and step downs (as usual) for the box jumps.
Optional ‘Cash Out’: 16 suitcase lunge steps, 25 cal row, 3 rounds
“By the Numbers” Book References: Row p. 142, Box Jump p. 351
Saturday–April 15, 2016 - 170415
Context:Practice
Mobility:Ankle (playlist video here) and Wrist
Skill Practice Warm Up:Spend 12 minutes working up to a challenging squat snatch (90-90%) or do 2 reps on the minute for 7 minutes (at 50-60%)
Strength:none
Super Set:none
Metabolic Conditioning: “Helen“OR Team Helen
For time - 3 rounds
400m run
21 American kettlebell swings (Performance: 53lb, Athletic*: 35lb, Health: 26lb)
12 kipping pull-ups
Scaling Guide: 8 – 14 min, about 3-4 min per round, Scale Up: 70/53lb kettlebell and chest-to-bar pull-ups
Scaling Guide: 8 – 14 min, about 3.5 min per round. Scale Up: 70/53lb kb, chest to bar pull ups.
OR
“Team Helen” 3 rounds for time.
400m run together
42 kettlebell swings (Performance: 53lb, Athletic*: 35lb, Health: 26lb) - split as desired
24 pull-ups – split as desired
Scaling Guide: 12 – 18 minutes, about 4 min per round.
*Women’s “Performance” weights and reps (Rx)
Compare to: Helen (last done December 31, 2016)
Coaching Tips: Pace the first run (go much slower than you think you should); it will save you for the rest of the workout. Also, breakup the kettlebell swings up before failure, as you should save some of your strength for the pull-ups. Push the pace as you are finishing up the pull-ups, because you will have long rest (on the run) from pulling motions. Focus on using your hips to get kettlebell up, any excess pulling with the arms will slow you down on pull-ups.
Optional ‘Cash Out’: none
“By the Numbers” Book References: Run p. 269, Kettlebell Swings p. 277, Pull-up p. 192
Sunday–April 16, 2016 - 170416
Context: Competition
Mobility:Hip (playlist video here)
Skill Practice Warm Up:Each minute on the minute for 5 minutes, perform 30s of wall ball and 30s of hollow rocks
Strength: 8x1 back or box squat - 15 of 15 (8 sets of 1 rep, same weight across, approximately 90-100% or above max for back squat, 85-95% of your back squat max for box squats)
Super Set:8x3 single arm ring row (8 sets of 3 reps, “across,” scale to the same challenge) basics video here.
Metabolic Conditioning:1500 meter row Time Trial (TT)
For time.
1500m row for time
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 - 10 minutes
Compare to:BTWB
Coaching Tips:Aim for consistent pacing so that you can get a ‘negative split’ on the last 500 (so that your final row is the fastest leg of the race).
Optional ‘Cash Out’:8 db thrusters, 200m run, 3 rounds
“By the Numbers” Book References:Row p. 142
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