Programming Week 27 2017
PROGRAMMING WEEK 27 2017
Monday – July 3, 2017 - 170703
Context: Practice
Mobility: Hip
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 'ring outs' with a 2-3 second pause (think of an 'ab wheel' on the rings).
Strength: 6 x 2 Front BOX squat - 2 of 15 (6 sets of 2 reps, same weight across, approximately 50 - 60% of front squat). Video Here.
Super Set: 6 x 4 weighted strict pull up -or progression- (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Soft Sand“
7 minute AMRAP (as many rounds as possible for time)
12 dumbbell hang power snatch -single arm (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
8 single arm dumbbell overhead squat (same as above)
Every time you put the dumbbell down, you have to suitcase carry it 40’ before your next set
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 7 rounds, about 1:20 per round. Scale Up: 53/35lb kettlebell
Compare to: January 16, 2017
Coaching Tips: Alternate arms as desired. Be smart about when you break things up so that you avoid putting the dumbbell down (splitting each set up between each arm for example). Hook gripping the dumbbell is highly recommended. The dumbbell can be held in the hand in any way that makes sense (in the rack, overhead, at the side, etc.), but you cannot rest it on your shoulder, head, etc.
Optional ‘Cash Out’: 4 min max cal row or airbike
“By the Numbers” Book References: Snatch p. 447, Overhead Squat p. 300
Tuesday – July 4, 2017 - 170704
Context: Competition
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 min working up to a challenging thruster for 2 reps, (80-90%) out of the rack. Or perform 3 reps on the minute for 6 minutes at 50-60% (from the floor).
Strength: none
Super Set: none
Metabolic Conditioning: “Holbrook"
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
For time – 10 rounds
5 Thrusters (Health: 45lbs, Athletic*: 75lb / Performance: 115 lbs)
10 Kipping Pull-ups (Health: 10 ring rows)
100 m Sprint
Rest 1 min between each round.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 - 28 min including the rest, about 2:20 per round including the rest. Record total time without rests (subtract 9 minutes from time after last sprint).
Compare to: BTWB “CrossFit Hero Workout”
Coaching Tips: The goal here is to go with as few sets as possible, and to run fast before each rest. 10 rounds will get challenging at round 4 to 7, but hang in there. Keep the elbows up on the rack part of the thrusters and remember that a squat clean counts as the beginning of a 'rep'. Butterfly pull ups are acceptable (as usual when it says 'kipping'). If you do not 'sprint' the 100m runs, your time will suffer.
Optional ‘Cash Out’: none
“By the Numbers” Book References: Thrusters p. 357, Pull-up p. 192, Run p. 269
Wednesday – July 5, 2017 – 170705
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 6 minutes working up to a challenging (80-90%) push press out of the rack, or perform 3 reps on the minute each minute for 5 minutes (at 50-60%) - from the floor.
Strength: 6 x 3 Push Jerk or Split Jerk - 12 of 13 (6 sets of 3 rep, same weight across, approximately 90 - 100% of max jerk). Video Here.
Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift). Video Here.
Metabolic Conditioning: “Holystone the Deck“
In 8 minutes.
500m row
then max rounds with the remaining time:
10 dumbbell push jerk (Health: 20lb / Athletic: 30lb* / Performance: 45lb)
5 'heavy' power cleans (Health: 65lb / Athletic:105lb* / Performance:155lb)
10 back squats (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 - 5 rounds, about 2 minutes for the row, then 1:30 per round. Scale up:35/50lb db and 125/185lb bar
Compare to: NEW WORKOUT!
Coaching Tips: Use an aggressive pace to finish the row, but do not go 100%. You will 'catch your breath' on the first round or two of the other movements. Avoid push pressing the dumbbells, and save the shoulders for later rounds. Rest on rep 4 of the power cleans, so you have enough 'juice' to get the bar up and over to the back squats. The goal is to finish the set of squats unbroken (for at least the first few rounds).
Optional ‘Cash Out’: 16 suitcase lunge steps, 16 wall ball, 4 rounds
“By the Numbers” Book References: Row. 142, Push Jerk p. 424, Clean Variants p. 496, Back Squats p. 171
Thursday – July 6, 2017 – 170706
Context: Competition
Mobility: Ankle
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) overhead squat out of the rack, or perform 5 reps on the minute for 6 minutes (at 50-60%) - from the floor.
Strength: none
Super Set: none
Metabolic Conditioning: Max Effort Testing and “Year End Goals” (YEG)
Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Metcon. 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)
Scaling Guide: N/A
Compare to: February 24, 2017
Coaching Tips: This is not mean 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 last strength focus testing, I recommend doing that as one of the tests today.
Optional ‘Cash Out’: Baseline, Annie, or Grace
“By the Numbers” Book References: Push-up p. 126, Rowing p. 142, Double Unders p. 213
Friday – July 7, 2017 - 170707
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 7 x 2 Push Jerk or Split Jerk - 13 of 13 (7 sets of 2 rep, same weight across, approximately 100% or more of previous max jerk). Video Here.
Super Set: 7 x 4 Dumbbell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.
Metabolic Conditioning: “Keel Shaper“
In 7 minutes (for Max Double unders)
Rope climb (Health: 6 lay downs, Athletic: 2 reps*, Performance: 3 reps)
15 power snatch (Health:55 / Athletic: 85lb*/ Performance: 135lb)
Max double unders (Health: count attempts)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 50 - 250 reps, about 60s for the rope climbs, and 2 min for the snatches. Scale up: legless rope climbs and 105/155lb bar.
Compare to: NEW WORKOUT!
Coaching Tips: Get through the rope climbs as fast as possible, and use a technique that prevents rope burn. The first set of snatches should be challenging after the rope climbs, but you will 'recover' a bit for a big final set (or small sets with minimal rest). When you start the double unders, do not be surprised if you mess up a lot during the first few rounds. The will get easier as you recover from the rope climbs and snatches. That said, you should get 'winded' as the sets go on!
Optional ‘Cash Out’: 5 rounds of "Cindy"
“By the Numbers” Book References: Rope climb p. 461, Snatch p. 447, Double Unders p. 213
Saturday – July 8, 2017 - 170708
Context: Practice
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90% effort) squat snatch plus snatch balance plus overhead squat. Or perform 1 rep of the complex at 50-60% each minute for 7 minutes.
Strength: none
Super Set: none
Metabolic Conditioning: “Putin’s Limo”
For time, 3 rounds
3 squat snatch (Health: 35lb / Athletic: 85lb*/ Performance: 135lb)
12 Russian Kettlebell swings (Health: 35lb / Athletic: 53lb*/ Performance: 70lb)
4 overhead squat (Health: 35lb / Athletic: 85lb*/ Performance: 135lb)
12 Russian Kettlebell swing (same)
5 front squat (Health: 35lb / Athletic: 85lb*/ Performance: 135lb)
12 Russian Kettlebell swings (same)
1 min rest
*Women’s “Performance” weights and reps (Rx)
TEAM VERSION: 6 snatches, 24 swings, 8 OHS, 24 swings, 10 front squats, 24 swings, no rest. KB swings can be completed while partner uses the barbell.
Scaling Guide: 8 - 14 minutes, about 3:20 min per round including the rest. Scale Up: 15 kettlebell swings each set instead of 12 reps
Compare to: September 13, 2016
Coaching Tips: Power snatch to overhead squat is the recommended scaling for those who cannot squat snatch effectively. Singles on the snatches are going to be the ticket for many people. Squat snatching the first rep of the overhead squat will count as a repetition for the squats. The key on this one will be to use good upright form on the squats so the back will not be as taxed for the kettlebell swings. For the kettlebell swings, do not let the chest drop (blowing up the low back) and not utilizing the 'hip pop' correctly. If the kettlebell starts pulling you down and forward, break up the set (or go lighter).
Optional ‘Cash Out’: 60s plank, 30 cal row, 3 rounds.
“By the Numbers” Book References: Snatch p. 447, Kettlebell Swing p.277, Overhead Squat p. 300, Front Squat p. 227
Sunday – July 9, 2017 - 170709
Context: Practice
Mobility: Hip
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 3-3-3-3-3 Power Clean (5 sets of 3 reps, increase weight with each set to max)
Super Set: 5-5-5-5-5 weighted ring dip (or progression)
Metabolic Conditioning: “Aftermath“
For time. 5 rounds
Kipping Handstand Push-ups (Health: 8 dumbbell shoulder press, Athletic*: 6 kipping HSPU to one abmat, Performance: 8 kipping HSPU)
12 dumbbell hang power clean (Health: 20lb / Athletic*: 30lb / Performance: 45lb)
16 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 - 11 minutes, about 1:45 per round. Scale Up: Kipping HSPU at a 2/4" deficit, and 35/50lb dbs.
Compare to: NEW WORKOUT!
Coaching Tips: Make sure you use your hips on the db hang power cleans. If you end up 'curling' the weight, it will make the HSPU harder. Be sure to finish each rep so that the dbs are in a legit 'rack' position (elbows in front of the load). Jump up, step downs, are preferred (as usual).
Optional ‘Cash Out’: 8 toes to bar, 12 GHD sit ups (or 24 sit ups), 200m run, 6 minutes.
“By the Numbers” Book References: HSPU p. 500, Clean Variants p. 496, Box Jump p. 351
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