PROGRAMMING WEEK 35 2017
Monday – August28, 2017 - 170828
Context: Competition
Mobility:Shoulder
Skill Practice Warm Up: None (list of fun games to play here)
Strength:none
Super Set: none
Metabolic Conditioning:“Mother of Dragons”
For time. Health: 4 rounds, Athletic*/Performance: 5 rounds
Kipping Handstand Push-up (Health: 8 dumbbell shoulder press, Athletic*: 8*, Performance: 12)
12 back squats (Health: 55lb / Athletic*: 85lb*/ Performance: 135lb)
12 supine ring rows
12 dumbbell hang power cleans (Health: 20lb / Athletic*: 30lb / Performance: 45lb)
18 Wall ball (Health: 10lb /8’, Athletic*: 14lb/9’, Performance: 20lb/10’)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide:18 - 26 minutes, about 4.5 minutes per round including the rest. Scale Up: 105/155lb bar and 35/55lb dumbbells
Compare to:NEW WORKOUT!
Coaching Tips:Select the kipping HSPU option if you can comfortably do them in the skill practice days, but be ready to scale down on the later rounds if needed. Remember that the key to kipping HSPU is a good 'kick' of the legs! The back squats start with the barbell on the floor. For the ring rows, the 'Performance' variation is to have the feet on a box so that your toes are even with the bottom of the rings (scale down to feet on the floor, body at an easier angle if needed). Keep the ring rows strict! Use a hook grip for the db hang power cleans if you can. Go for big sets on the wall ball because of the minute rest each round.
Optional ‘Cash Out’ or Hypertrophy: None
“By the Numbers” Book References:HSPU p. 500, Back Squats p. 171, Ring Row p. 122, Clean p. 404, Wall Ball p. 430
Tuesday – August29, 2017 - 170829
Context:Mental Toughness
Mobility:Hip
Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions.
Strength:5 x 3 Snatch - 4 of 14 (5sets of 3 reps, same weight across, approximately 70 - 80%
Super Set: 5 x 5strict ring dip (or progression) or strict weighted (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Bottoms Up”
12 minute AMRAP (as many reps as possible)
10 Burpees
25 Double Unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide:6 – 11 rounds, about 1:30 per round.
Coaching Tips:Get through the first couple rounds at a fast pace. Then settle in to a more sustainable pace by breaking up the double unders and going a bit slower on the burpees. Watch the clock to pace yourself so you don’t completely blow up. Try to do your burpees with as little 'shoulder' as possible to save them for the later rounds!
Compare to:BTWB “CrossFit Classic” aka Benchmark (last done April 18, 2017)
Optional ‘Cash Out’or Hypertrophy: 30s plank, 30 cal row or airdyne, 4 rounds OR 3 sets of 12 banded hamstring curls superset with 8-12 strict chin-ups (or progression)
“By the Numbers” Book References: Burpee p. 415, Double Unders p. 213
Wednesday – August30, 2017– 170830
Context: Practice
Mobility:Hip
Skill Practice Warm Up: Spend 8 minutes working on push up or muscle up progressions
Strength:3-3-3-3-3-3 back or box squat (6 sets of 3 reps, increase weight with each set to max)
Super Set: 4-10 strict toes to bar (or progression) between each set
Metabolic Conditioning:“Summer Shandy“
For time - 5 rounds
15 American kettlebell swings (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)
15 butterfly sit-ups
100m sprint or 20' (6m) out and back 'shuttle' run (no line touch) x 6
*Women’s “Performance” weights and reps (Rx)
Scaling Guide:6 - 11 minutes, about 1:45 per round. Scale Up: 70/53lb kb and GHD sit ups
Compare to:May 7, 2017
Coaching Tips:Get through the first round at a good clip (unbroken). Make sure you aren't rounding your back on bottom of the kettlebell swings, or hyperextending it at the top of the swings. Keep your chest up and do not bend the knees too much (it isn't a squat). Use an abmat for sit-ups if you have them. Try to finish all the sit ups unbroken, and really sprint the runs. Break up the kb swings to moderate intensity and maintain quality form.
Optional ‘Cash Out’ or Hypertrophy: 10 db hang power cleans, 16 box step ups, 4 rounds, OR 3 sets of 10 single arm db bent over rows superset with 12 weighted step ups per leg
“By the Numbers” Book References: KB swing p. 277, Butterfly Sit-up p. 133, Run p. 269
Thursday – August31, 2017– 170831
Context: Competition
Mobility:Shoulder
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 'ring outs' (think of an 'ab wheel' on the rings).
Strength:none
Super Set: none
Metabolic Conditioning:“Teenage Dirtbag”
For time.
1000m row (record time for workout log)
then 3 rounds
12 thrusters (Health: 35lb / Athletic: 65lb*/ Performance: 95lb)
12 toes-to-bar
2 min rest (after the 3 rounds)
Repeat for one more cycle of 3 rounds
*Women’s “Performance” weights and reps (Rx)
Scaling Guide:18 - 28 minutes, 3:45 - 4:20 for the rows and 1:30 for the thrusters and toes to bar rounds. Scale Up: 75/115 bar
Compare to:NEW WORKOUT!
Coaching Tips:Pace the row to get your top 1000m row time, and then log it for later reference. Your first rounds of the couplet will be much harder after a tough row, but you will recover a bit as time goes on. Plan on doing smaller sets on the first round. Make sure the elbows stay high and away from the knees on the thrusters. Change up the grip on the toes to bar to avoid tearing your hands. Switch to 2x sit ups if you are worried about tearing. After the 2 min rest, be prepared to go hard. Change the thruster weight on the second set of rounds if needed.
Optional ‘Cash Out’or Hypertrophy: none
“By the Numbers” Book References:Row p. 142, Thrusters p. 357, T2B p. 434
Friday –September1, 2017 - 170901
Context: Practice
Mobility:Hip
Skill Practice Warm Up: Spend 8 minutes working on handstand and handstand push up progressions
Strength:7 x 1 Snatch - 5 of 14 (7 sets of 1 rep, same weight across, approximately 75 - 85%
Super Set: 7 x 3strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning:“Swordfish Stew”
For calories rowed – 2 rounds
In 3 minutes:
8 hang power snatch (Health: 35lb American Kettlebell Swing/ Athletic: 75lb*/Performance: 115lb)
8 overhead squats (Health: 35lb goblet squat,Athletic*/Performance: same)
Row for max Calories (or aidryne/assault bike)
2 min rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide:45 - 70 Calories. Scale Up: 135/85lb barbell
Compare to:October 30, 2016
Coaching Tips:Use a load that allows you to do both rounds unbroken. Be sure tofinish the rep at the top for each snatch and overhead squat - no 'kinked' hips at the top! A slightly narrow grip may make the hang power snatches easier, but then you may have to adjust the hands wider for the overhead squats. Utilize a 1/4, 1/2, full pull to start the rower on the rows. Remember that calories are slightly different than meters and you will be rewarded for a faster pace rather than a steady one. 2 minutes is a long rest for this, so really sell out on the first row!
Optional ‘Cash Out’or Hypertrophy: 100m farmer carry, 200m run, 3 rounds OR 4 sets of 10 single arm db bench press super set with 10 glute ham raises
“By the Numbers” BookReferences: Snatch p. 447, OHS p. 300, Row p. 142
Saturday – September 2, 2017 - 170902
Context: Competition
Mobility:Ankle
Skill Practice Warm Up: None
Strength:none
Super Set: none
Metabolic Conditioning:“Filthy Fifty“, “Dirty Thirty”, OR Team Filthy
For time
50 Box jumps (Health:12”, Athletic*:20”, Performance: 24”)
50 Jumping pull-ups
50 Kettlebell swings (Health: 18lbs, Athletic*: 26lbs, Performance: 35lbs)
Walking Lunge 50 steps
50 Knees-to-elbows
50 Push press (Health: 20lbs, Athletic: 33lbs, Performance*: 45lbs)
50 Hip extensions (Med ball good mornings)
50 Wall balls (Health: 10lb/8ft, Athletic*:14lb/9ft, Performance: 20lb/10ft)
50 Burpees
50 Double unders
*Women’s “Performance” weights and reps (Rx)
TEAM VERSION: 100 reps of each movement, one person working at a time until the burpees and double unders (both people working at the same time, but still 100 reps of each)
Scaling Guide:35-minute cutoff, scale accordingly
“Dirty Thirty” Option – If this is your first time attempting this workout, do the D30 version. It is the same workout, but 30 repetitions of each movement is performed. If you have completed the D30 version before in under 20 minutes, then you can think about doing the full Filthy Fifty.
Compare to:Filthy Fifty or Dirty Thirty
Coaching Tips:Pace the reps for the long haul, but don’t get into the habit of standing around. Just keep moving. You are better off doing smaller sets with shorter rests (rather than doing a big set with long rest, or a big set then down to singles). Most people can move through the movements at a good pace to get winded, but the knees to elbows are a big sticking point. Plan on going hard on the other movements and then pacing out the knees to elbows into very small sets in the beginning so that you catch your breath (almost like active recovery right in the middle). After the knees to elbows are done, hit it hard again.
Remember that the wall balls, burpees and double unders must be completed at the end, in the written order (because it is more difficult that way). Crank through the wall balls at a pace that will let you get right into the burpees. Do slower burpees if needed, but try not to break these up too much. Just fall down and get up (over and over again).
Optional ‘Cash Out’or Hypertrophy: Ha haha. None!
“By the Numbers” BookReferences: Box Jumps p. 351, Jumping Pull-ups p. 209, Kettlebell Swings p. 277, Walking Lunge p. 220, Knees to elbow p. 239, Push Press p. 292, Hip Extension p. 310, Wall Ball p. 430, Burpee p. 415, Double Under p. 213
Sunday –September 3, 2017 - 170903
Context: Practice
Mobility:Shoulder
Skill Practice Warm Up: Spend 8 minutes working up to a challenging jerk (80-90%) out of the rack, or perform 3 reps on the minute for 5 minutes (at 50-60%) from the floor.
Strength:none
Super Set: none
Metabolic Conditioning:“The Witching Hour“
5 rounds - AMReps (as many reps as possible)
In 3 minutes -
6 Jerks (Health: 55lb / Athletic*: 95lb /Performance: 155lb)
Rope climb (Health: 6 rope lay downs / Athletic: 1*/Performance: 2)
Max rep sled push 20' (Health: +0lb, Athletic: +50lb,Performance: +90lbs) OR 20' forward run out, 20' backward run back = 1 rep, no line touch
2 minutes of rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide:80 - 150 reps of sled push, about 15 per round
Compare to:October 27, 2016
Coaching Tips:The first round or two of the jerks should be unbroken. Utilize the second dip [in the push jerk] so you aren't pressing it out overhead. Push jerks are a bit faster, but split jerks may be better with the heavier load. For the rope climbs, use whatever technique is fastest for you (maybe even legless if you are competent). Use a cautious pace for the sleds the first round or two so you can speed up on the later rounds!
Optional ‘Cash Out’: 16 lunge db suitcase lunge steps, 16 sit ups, 26 calorie row, 3 rounds, OR 3 sets of 15 db/goblet squats, supersetted with 10 db/kb shoulder presses
“By the Numbers” Book References: Power Cleans p. 368, Push Jerk p. 424, Rope Climb p. 461
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