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1 | October 2018 CrossFit Programming Bolded text is shown in Wodify, Underlined on Blog | |||||||||||||||||||||||||||||||
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3 | DAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | ||||||||||||||||||||||||
4 | DATE | 10/1/2018 | 10/2/2018 | 10/3/2018 | 10/4/2018 | 10/5/18 | 10/6/2018 | 10/7/2018 | ||||||||||||||||||||||||
5 | BOX BRIEF | Main Line Meltdown Day #1 Register Here | September Skill Clinci Vote online | First Firday Happy Hour 10/5 | First Firday Happy Hour 10/5 | First Friday Happy Hour Today! 5pm | Main Line Meltdown Day #7 | Main Line Meltdown Day #8 | ||||||||||||||||||||||||
6 | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | ||||||||||||||||||
7 | MOBILITY 5-10MIN | Glute Activation: 2 Sets of: 10 Bird Dogs 10 X-Band Walk Left/Right 10 Banded Goodmornings 25 Banded Pull-through - Rest 60s - | 3x30 Banded Leg Curls | 3 x 25 Banded OH Tricep Extensions, single arm | Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s. | 5 Minutes of Global Foam Rolling | ”Joe DeFranco Limber 11” Foam Roll IT Band Foam Roll Adductors SMR Glutes (lax ball) Bent-knee Iron Cross Rollovers into V-sits Rocking Frog stretch Fire Hydrant circles Mountain Climbers Cossack Squats Seated Piriformis stretch Rear Foot Elevated Hip Flexor stretch *Perform only 12 minutes of this warm-up then move on. | |||||||||||||||||||||||||
8 | WARM UP 10MIN | 5min Dynamic Line Warm Up 50-100 ft of: Knee Hug + Lunge + Toe Point + Thoracic Rotation Inch worms (half distance + jog the rest) Butt Kickers Broad Jumps Jumping Jack Shuffle (both sides) Carioca (both sides) | 3 Rounds 200m Row 5 DBs Burpees 5 DBs Hang Power Clean 5 DBs Front Squats 5 DBs Push Press *Use this as a teaching moment | 5min Dynamic Line Warm Up - Then - Superset, 3 Rounds 10 Ring Dips + 10 seated Banded Pull Downs - Then - Set up equipment and Coach led 10 reps of each movement | 5min Dynamic Line Warm Up - Then - Superset, 3 Rounds 10 Ring Dips + 10 seated Banded Pull Downs - Then - Set up equipment and Coach led 10 repsof each movement | Run 400 Meters, - Then - ”Burgener Warm-up with a PVC” 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch Then, Transition to empty barbells spending another 5 minutes going through your favorite progressions. | 3 Rounds 5 Cal Row 5 DB Bench Press 5 Cal Bike 5 DB Hammer Curls 5 MB Sit Ups Use this as a teaching moment and for Athletes to choose the approriate weights to go unbroken. | 5 Minutes of Dynamic Line Warm Up | 400m Row - Then - 2 Rounds of with an empty bar: 5 RDLs 5 Muscle Cleans w. empty Bar 5 Front Squats 5 Jump Squats (back on back) Rest as needed between sets - Then - Power Clean Burgerner Warm up | With your partner: 30 Partner Wallballs 30 Hanging Knee Raises 30 DB Hang Power Clean + Jerk 100 Ft. Partner Wheelbarrow 2 each side DB Turkish Get-up 30 Partner Wallballs *One person works. Split in half (other than the partner wallballs) | 5min Dynamic Line Warm up - Then - 3 Super Sets 20 Alt. DB Curls 100 Ft. Bottoms-up KB Carry (50 ft. each) KB Goblet Lunge 6,ea. leg (light) | ”Joe DeFranco Limber 11” Foam Roll IT Band Foam Roll Adductors SMR Glutes (lax ball) Bent-knee Iron Cross Rollovers into V-sits Rocking Frog stretch Fire Hydrant circles Mountain Climbers Cossack Squats Seated Piriformis stretch Rear Foot Elevated Hip Flexor stretch *Perform only 12 minutes of this warm-up then move on. | ||||||||||||||||||||
9 | SKILL 20MIN | 3 Rounds of: 10s L-Sit Hold 20s Handstand Hold or Walk 30s Alt. Pistol Practice Rest 60s Intent: Today’s skill work involves 2 static holds and alternating pistols. Work on position and move through this work at a slow pace. | ||||||||||||||||||||||||||||||
10 | STRENGTH 20MIN | "Overhead Squat" 1x3 3RM, Every 90s, 7,5,4,3.3.3 COMMENT Endurance: Use PVC, work on technique Intent: Build to a heavy from a rack today. | "Front Box Squats" 8x3 8x3 as EMOM @ 65% COMMENT Intent: Work at 65% of last weeks rep max. Week 2 of Speed work with Front Box Squat. Even though the weights are heavier, speed should be maintained. This work will be pretty fast paced and is a good test of work capacity. | 1a) "Back Squat" 4x5 4x5, building tp heavy set COMMENT 1b) 1-Arm DB Rows: 4x8ea *Pick one moderate weight for all sets. Intent: Today’s strength work should be a moderate load for all movements. None of this should be maximal. | ||||||||||||||||||||||||||||
11 | METCON PREP 5-10min | 2 Rounds 10 Thrusters 5 Pull-ups 5 Burpees | Coach Call 3x3 TNG Power Clean, building Every 90s | |||||||||||||||||||||||||||||
12 | METCON ~20MIN | ”Jackie” For time: Row 1k 50 Thrusters (45) 30 Pull-ups COMMENT Rx+ & Rx: Men & Women (45) Endurance: (35,25) (BA Pull-ups) Alt. Scaling Options: – 1k Row = 800m Run COMMENT Last completed 6/28/18 Intent: Classic Benchmark workout that is intended to be done at near maximal effort. Do not overlook empty bar thrusters especially after 1k Row. This is the type of workout we want you to move faster and overscale if needed. This workout should NOT take longer than 11 minutes. | 5 Rounds 15 DBs Burpees 15 DBs Hang Power Cleans 15 DBs Front Squats 15 DBs Push Press 600m Run Score = Time COMMENT 30min time cap Intent: Choose 1 set of DBs for all movements where you can stop a few Reps shy of the 15 markers for a quick rest then finish one movement while transitioning into the next. This is more of a lung burner than you think... | "Dirty 30" 30 Box Jumps (24,20) 30 Chest to Bar Pull-Ups 30 Kettlebell Swings (55,35) 30 Front Squats (135,95) 30 Toes to Bar 30 Push Presses (115,80) 30 Deadlifts (115,80) 30 Wallballs (20,14) 30 Burpees 30 Double-Unders Endurance: (20,20)(Pull Ups)(45,25)(115,75)(95,65)(14,12)(60 SU) Endurance: (Use DBs for barbell movements)(60 SU) COMMENT Last complete 4.20.18 30min tiem cap Intent: We are looking for a sustained effort throughout, managing a heartrate of 80-85%. Keep in mind, while structured like the Fility 50 this workout involves addiational complex movements at heavier loads. | "Dirty 30" 30 Box Jumps 30 Pull-Ups 30 Kettlebell Swings 30 DB Front Squats 30 Toes to Bar 30 DB Push Presses 30 DB Deadlifts 30 Wallballs 30 Burpees 30 Double-Unders (60 SU) COMMENT Last complete 4.20.18 30min time cap Intent: We are looking for a sustained effort throughout, managing a heartrate of 80-85%. Keep in mind, while structured like the Fility 50 this workout involves addiational complex movements at heavier loads. Dumbell loads should be moderate and challenging. | "Bombshell" 0:00 - 2:00 1 Rope Climb 2 Hang Power Snatch (95,65) 2:00 - 4:00 1 Rope Climb 4 Hang Power Snatch 4:00 - 6:00 1 Rope Climb 6 Hang Power Snatch 6:00 - 8:00.... **continue up the ladder, score total reps Rx: (75,55) Endurance: (65,45) *score = total reps COMMENT *Last completed 11/30/16 Intent: The workout should be completed at around 85% effort each round depending on efficient you are at rope climbs. IAthletes should choose a weight to go unbroken on HPS. Maximizing your rest will help recover your grip strength between rounds. Coaches: If busy stagger starts by 30s so that every Athletes can start on the rope climb. This will allow for 18+ Athletes in each class | 30min AMRAP 15/10 Cal Row 15 DB Bench Press 15/10 Cal Bike 15 DB Hammer Curls 200m Run 15 MB Sit Ups Score - Rounds + Reps 100m Run = 1 Rep COMMENT Intent: Look to maintain 85% effort through each movement as you go unbroken on all sets. Utilize the cardio as recovery. | For Time: 30-20-10 KB Swings (55,35) Cal Bike - Directly Into - 10-20-30 Deadlifts (135,95) Calorie Row - Directly Into - 30-20-10 DB Box Step Ups (35s,20s,20") Unbroken Dubs (x2 UB) Endurance: (45,25)(115,75)(25s,15s) Score = Time COMMENT Intent: This workout is intended to be compelted at a moderate pace, 80%. as you’ll incur interference from all 3 metcons that involve grip. Weighted movements should be light and completed UB. | For Time: 30-20-10 KB Swings Cal Bike - Directly Into - 10-20-30 Deadlifts Calorie Row - Directly Into - 30-20-10 DB Box Step Ups Unbroken Dubs (x2 UB) Score = time COMMENT This workout is intended to be compelted at a moderate pace, 80%. as you’ll incur interference from all 3 metcons that involve grip. Weighted movements should be light and completed UB. | ”Tugboat” 2 Rounds 25 Power Cleans (115,75) 25 Lateral Burpee Bar Hops Rx: (95, 65) L2: (75, 55) COMMENT Last complete 9/18/17 Intent: Benchmark workout that will challenge you to complete the work under the. Cleans must be light and you cannot rest more than planned. | For Time: 50 MB Cleans 50 Renegade Rows (L+R=2) 50 Row for Cals 40 MB Cleans 40 DBs Renegade Rows 40 Row for Cals 30 MB Cleans 30 DBs Renegade Rows 30 Row for Cals Score = Time COMMENT 30min time cap “Chipper” style WOD today. Find the balance between pushing your threshold but be cautious of the MB Cleans & Renegade Rows, shoulder burn combination. | "Civvies" Partner Up and Battle another Team Every 2 min for 10 min A) 25 Burpees AMRAP DB Snatches (50,35) - 1 min transition - Every 2 min for 10 min B) 400m Run Together AMRAP Pushups - 1 min transition - Every 2 min for 10 min C) 40 Wall Balls (20,14) AMRAP Box Jump Overs (20,20) - 1 min transition - Every 2 min for 10 min D) 40 KB Swings (55,35) AMRAP DB Thrusters (50s,35s) Rx: (45,25) Endurance: (14,12)(35,20) *score total AMRAP per each round COMMENT Last completed 11/23/16 Intent: Working with a partner you’ll have 4 10min Metcons with plan based interval work. These intervals are desinged to be completed in short repeatable sets as large sets will require longer recovery periods . Thime which you will not have. | "Civvies" Partner Up and Battle another Team Every 2 min for 10 min A) 25 Burpees AMRAP DB Snatches - 1 min transition - Every 2 min for 10 min B) 400m Run Together AMRAP Pushups - 1 min transition - Every 2 min for 10 min C) 40 Wall Balls AMRAP Box Jump Overs - 1 min transition - Every 2 min for 10 min D) 40 KB Swings AMRAP DB Thrusters *score total AMRAP per each round COMMENT Last completed 11/23/16 Intent: Working with a partner you’ll have 4 10min Metcons with plan based interval work. These intervals are desinged to be completed in short repeatable sets as large sets will require longer recovery periods . Thime which you will not have. | "Cha Cha Slide" 10,9,8,7,6,5,4,3,2,1 Alt. GTOH w/ DB (75,45) Between each round complete 5 unbroken T2B Rx: (50,35) Endurance: (35,25)(Knee Raises) **20min time cap COMMENT Last completed 4/2/15 Intent: This workout shsould be completed around 75-80% to be able to maintain UB T2B. DB Snatch, alternating hands onteh ground will help recover your grip fort he T2B | 4 Rounds 12/9 Calorie Row 12 Sit-ups 12 Alt. DB Snatch - Directly Into - 4 Rounds 200m Run 12 Sit Ups 12 DBs Push Ptress - Directly Into - 4 Rounds 12/9 Cal Bike 12 Sit Ups 12 Box Jumps Score = Time COMMENT 30min time cap Intent: Three metcons with mangemabel sets so that you can push yourself to go unbroken with the DBs and for lower splits on the cardio pieces. You will ned 2 sets od DBs today, one for each movement | |||||||||||||||||
13 | FINISHER <10min | |||||||||||||||||||||||||||||||
14 | Training Intent | – Strength: Today your athletes will be build to a 3RM Overhead Squat or a challenging set of 3 depending on their ability. This was last done on 1/29 so your folks should see a noticeable change. These should be done from a rack today and should help prepare the body for ”Jackie” in terms of shoulder/leg preparation. – Metcon: ”Jackie” is a near maximal piece, 90-100%. Much like ”Fran” this workout can easily be underestimated as the thrusters are done with an empty bar. With that said, if your athletes cannot do 50 UB THRUSTERS with an empty bar FRESH, then the weight is too heavy. Also, this is a good day to overscale and go faster! You’ll have the ability to run two heats if needed. You’ll see this one again in 4-6 months. This should NOT take longer than 11 minutes so make sure your athletes over-scale if needed! | Metcon: Intent: Choose 1 set of DBs for all movements where you can stop a few Reps shy of the 15 markers for a quick rest then finish one movement while transitioning into the next. This is more of a lung burner than you think... | – Strength: Todays strength in builtinto the warm up and will conclude our gymnastics upper-endurance work. All sets should be challenging, but not maximal. Ring or Bar dips are intended to be challenging and can be done with added weight if it’s needed, but for most performing this work, bodyweight will work perfectly fine. Additionally, these can be done ”partner assisted” where one athlete holds the others athletes ankles the same way they would for partner assisted pull-ups. Keep in mind that this is 3 ”work sets” so do not include warm-up sets. – Metcon: We are looking for a sustained effort throughout, managing a heartrate of 80-85%. Keep in mind, while structured like the Fility 50 this workout involves addiational complex movements at heavier loads. | – Strength: Todays strength in builtinto the warm up and will conclude our gymnastics upper-endurance work. All sets should be challenging, but not maximal. Ring or Bar dips are intended to be challenging and can be done with added weight if it’s needed, but for most performing this work, bodyweight will work perfectly fine. Additionally, these can be done ”partner assisted” where one athlete holds the others athletes ankles the same way they would for partner assisted pull-ups. Keep in mind that this is 3 ”work sets” so do not include warm-up sets. – Metcon: We are looking for a sustained effort throughout, managing a heartrate of 80-85%. Keep in mind, while structured like the Fility 50 this workout involves addiational complex movements at heavier loads. | – Skill: Today’s skill work involves 2 static holds and alternating pistols. Work on position and move through this work at a slow pace so you can coach your athletes as they perform their holds and pistols. This work should not be brutally hard, but will likely be more challenging than most think. – Metcon: The workout should be completed at around 85% effort each round depending on efficient you are at rope climbs. IAthletes should choose a weight to go unbroken on HPS. Maximizing your rest will help recover your grip strength between rounds. | Metcon: Intent: Look to maintain 85% effort through each movement as you go unbroken on all sets. Utilize the cardio as recovery. | – Skill: Today’s work should prepare athletes for the Metcon, but also give them the chance to work without worry about loading for the Snatch. The goal is to work slightly above the desired Metcon weight. – Metcon: This workout is intended to be compelted at a moderate pace, 80%. as you’ll incur interference from all 3 metcons that involve grip. Weighted movements should be light and completed UB. | – Skill: Today’s work should prepare athletes for the Metcon, but also give them the chance to work without worry about loading for the Snatch. The goal is to work slightly above the desired Metcon weight. – Metcon: This workout is intended to be slower as you’ll incur interference from all 3 movements that involve grip. Hang Power Snatch should be light and completed UB. Effort should be around 80%. Athletes should have enough rest to recover their grip strength. | – Strength: Week 2 of Speed work with Front Box Squat. Even though the weights are heavier, speed should be maintained. This work will be pretty fast paced and is a good test of work capacity. – Metcon: 100% effort on this Benchmark workout that will challenge your athletes to complete the work under the time cap. Some of you may done this workout on the old system so check your database. This time cap is doable though, but cleans must be light and you cannot rest more than planned. I do NOT recommend changing this time cap if you’re thinking of it. We have tested this workout upwards of 10x now and the 10 minute cap forces people outside their comfort zone. Cleans must be light done and in big sets, touch n go. Times range from 5-10 minutes. | – Metcon: Working with a partner you’ll have 4 10min Metcons with plan based interval work. These intervals are desinged to be completed in short repeatable sets as large sets will require longer recovery periods . Thime which you will not have. | – Metcon: Working with a partner you’ll have 4 10min Metcons with plan based interval work. These intervals are desinged to be completed in short repeatable sets as large sets will require longer recovery periods . Thime which you will not have. | – Strength: Today’s strength work should be a moderate load for all movements. None of this should be maximal. – Metcon: This workout shsould be completed around 75-80% to be able to maintain UB T2B. DB Snatch, alternating hands onteh ground will help recover your grip fort he T2B | Metcon: Intent: Three metcons with mangemabel sets so that you can push yourself to go unbroken with the DBs and for lower splits on the cardio pieces. You will ned 2 sets od DBs today, one for each movement | ||||||||||||||||||
15 | DAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | ||||||||||||||||||||||||
16 | DATE | 10/8/2018 | 10/9/2018 | 10/10/2018 | 10/11/2018 | 10/12/2018 | 10/13/2018 | 10/14/2018 | ||||||||||||||||||||||||
17 | BOX BRIEF | Main Line Meltdown Day #9 | Main Line Meltdown Day #10 | Main Line Meltdown Day #11 | Main Line Meltdown Day #12 | Main Line Meltdown Day #13 | Main Line Meltdown Day #14 | Main Line Meltdown Day #15 | ||||||||||||||||||||||||
18 | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | ||||||||||||||||||
19 | MOBILITY 5-10MIN | Weighted Straight Leg Sit-ups: 4 x 10-15. Rest 60s. | 3 Way Banded Shoulder-Lat Stretch x 20-30s each position | Banded Pull-Throughs: 2 x 25 Pair up with a partner and complete to give ample rest between sets. | ||||||||||||||||||||||||||||
20 | WARM UP 10MIN | 5 Min. Dynamic Line Warm Up - THEN - 2 Rounds with an empty barbell (100% Coach Call) 3 Deadlifts 3 Hang Power Cleans 3 Front Squats 3 Squat Cleans 10 Bird Dogs (total) 15 Sit Ups *Add weight after each set. | 200m Row 10 DB French Press 200m Row 10 Plate OH lunge (ea.) 200m Row 10 Alt. DB GTOH 200m Row *Use this warm up as a teaching moment. Keep Everyone on the same page. When 100% of Athletes finish each row then review the movement and modifications and complete the above reps | Utilize the Pull Up Training Week #1 as the warm up | Utilize the Pull Up Training Week #1 as the warm up. | 8 Min. Dynamic Line Warm Up - THEN - 5 Min. of 100% Coach Led Front Box Squat Review *Focusing on Paerasympathetic Breathing | 1min Bike 10 DB Front Squats 1min Bike 10 DB Push Press 1min Bike 10 DB Thrusters 1min Bike **Use this as a teaching moment by keeping all Athletes on the same movement and coaching each movement before completing the warm up sets | Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes. Despite the game use the following movements to warm up Athletes psoterior and anterior chains: Hollow Rocks, at least 40 reps (BW) Glute Bridge Ups, at least 40 reps | Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes. Despite the game use the following movements to warm up Athletes psoterior and anterior chains: Hollow Rocks, at least 40 reps (BW) Glute Bridge Ups, at least 40 reps | Tabata: 12 x 20s work/10s rest: 1a) Single Unders 1b) Banded Pull-aparts 1c) Barbell Curls - THEN - 5min 100% Coach Call Grab barbells and place into a rack. Review push press + S2OH, ie positioning 3-4 reps per set before adding weight to bars starting max (100% Coach Call). | Grab all the needed equipemnt and complete 10 reps/cals of each movement. | Partner Up into Teams of 2 and complete perform: 2 Power Cleans + 2 Push Press each athlete (on last rep lower bar to back rack position to get comfortable for back rack carry) *Resting partner performs 15s RKC Plank 2 Power Cleans + 2 Front Squats each athlete *Resting partner performs 10s Side Plank 2 Power Cleans + 2 Front Squats + 2 Push Press each athlete (on last rep lower the bar to the back rack) *Resting partner performs 20 Shoulder Taps | Rowling with a partner x 8 rounds. Rest partner will complete with a DB: 5 DB Push Press right 5 DB Push Press left 5 Thoracic Rotations each side | 2 Rounds 100m Row 5 Wall Balls 100m Row 5 MB Sit Ups 100m Row 5 Cal Row *Coaches, use this as a teaching moment for each movement. | ||||||||||||||||||
21 | SKILL 20MIN | |||||||||||||||||||||||||||||||
22 | STRENGTH 20MIN | "Clean Complex" 1RM For Max Load 3 Deadlifts 2 Power Cleans 1 Squat Clean COMMENT Every 2min for 8 Rounds, Build to a max – Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats. Intent: Build to a max load in the barbell complex of 3 deadlifts + 2 power cleans + 1 squat clean without removing your hands from the bar. | Inpute section "STRENGTH" Pull-up Training Week 1: 4 Rounds Every 2min: 8 Supinated Grip Inverted Rows 25 Banded Pull-aparts 15 DB Elbow Out Tricep Extensions COMMENT Intent: Today is the beginning of a pull-up specialization plan. This will be done over the course of the next 3 weeks and will conclude with a test of max pull-ups/chin-ups (Friday 11/2.) Elbows out tri ext. complete form lieing on the floor | Pull-up Training Week 1: 4 Rounds of: 8-10 Supinated Grip Inverted Rows 25 Banded Pull-aparts Rest 90s-2:00 between rounds. Rx+ *Perform 5 Rounds with 60s rest between rounds. Intent: Today is the beginning of a pull-up specialization plan. This will be done over the course of the next 3 weeks and will conclude with a test of max pull-ups/chin-ups (Friday 11/2.) | "Front Box Squats" 6x3 EMOM 6 @70% COMMENT Intent: Final week of Speed Front Box Squats. Weights should be 5% heavier, but you should still be able to come off the box with speed | "Push Press" 1x2 2RM, Every 2min 5,4,3,2.2.2 COMMENT Reset on each rep, No TNG off shoulders Intent: Have a plan in place to make logical jumps in weight. The goal is to match your previous 1RM but for 2 reps today. | "Power Snatch" 5x3 Skill Work 5x3 TNG, building Intent: Spend the time today working on touch n go power snatches to prepare for the Metcon. | |||||||||||||||||||||||||
23 | METCON PREP 5-10min | 3 Rds, Every 90s AT GAME SPEED 3 Russian Swings + 3 American Swings 4 (AFAP) Burpees | 3 Rds, Every 90s AT GAME SPEED 3 Russian Swings + 3 American Swings 4 (AFAP) Burpees | |||||||||||||||||||||||||||||
24 | METCON ~20MIN | ”Southie” 45 Deadlifts (155,105) 30 Hang Power Cleans (155,105) 15 Squat Cleans (155,105) Rx: (135, 95) L2: (115, 75) L1: (95, 65) Beginner: Ask Coach Beginner Option: AMRAP 8: 8 Deadlifts (135, 95) 8 Goblet Squats (53, 35) 8 Squat Thrusts COMMENT Last completed 7.16 Intent: Benchmark workout. The goal of this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the squat cleans, likely a weight you’ll perform fast singles with. | NEW BENCHMARK METCON "Ride With Me" EMOM 35 Min.1: 12/9 Cal Assault Bike Min. 2: 100' OH Plate Lunge Min. 3: 12 Burpees Min. 4: 40s Max Alt. DB GTOH Min 5: 12 DB French Press Score = least amount of DB GTOH in 40s Score = reps COMMENT Intent: Tough EMOM, all minutes should be roughly 40s work/20s rest. Use a DB each Hand for the French Press, ideally a 45/25# for plate OH lunge and 35,25 for DB GTOH. | "Kevin" 3 rounds 32 Deadlifts (185) 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbells Endurance: DB Deadlifts (moderate weight) COMMENT 35min time cap Last complete 1/2 Kevin on 5/24/16 Intent: Hero WOD on tap for todays metcon. Despite the moderate loading on the deadlift and distance ont eh run do not take this workout lightly. There is a significant demand on the shoulders while running with DBs and a high level of midline stability required to complete hanging hip touches without swinging dramatically from the bar. Picture for Wodify/Blog/Social https://d1s2fu91rxnpt4.cloudfront.net/legacy/KevinEbbert.jpg | "Kevin" 3 rounds 32 DB Deadlifts 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbells COMMENT 35min time cap Last complete 1/2 Kevin on 5/24/16 Intent: Hero WOD on tap for todays metcon. Despite the moderate loading on the deadlift and distance ont eh run do not take this workout lightly. There is a significant demand on the shoulders while running with DBs and a high level of midline stability required to complete hanging hip touches without swinging dramatically from the bar. Picture for Wodify/Blog/Social https://d1s2fu91rxnpt4.cloudfront.net/legacy/KevinEbbert.jpg | NEW BENCHMARK METCON "Nowhere Fast" 800m Run 21 Power Snatches (135,95) 100m Stone Carry 21 HSPU, 2" deficit 100m Stone Carry 21 Burpee Box Overs (30,24) Rx: (115,75), HSPU Endurance: Use DB for Alt. PS, Elevated stink bug *24min time cap Score = Lighest Stone Weight Used Score = Weight COMMENTS Intent: Be prepared for the demand on the anterior chain and how this may effect your running and HSPU technique. Although this workout is not for time you must move quickly to complete in under the time cap. The burpee box overs does not have to be a jump over, you may step up and over. Both feet must be on top of the box at the same time. COACHES If busy and with minimal stones, you can either have Athletes complete stone carry when the stone is available (stopping at anytime during any movement/rep count) or delay starts to stagger stone demand. Either way Athletes should complete the stone carry inside so that all Athletes can see when stones are available. | NEW BENCHMARK METCON "The Devils Inside" Every 12min for 3 Rounds 1k/800m Row 30 DB Thrusters 30 Burpees Over Rower Score = Slowest Split Score = Time COMMENT Intent: You will need to find a strategy for today workout to shoot for a sub 10min split on the actual working time. This will be a tough combo, embrace the triplet of movements and stay consistent on the burpee pace and repeatable sets on the thrusters. | "Kettlebell Glory" 3min AMRAP 25 KB Swings (55,35) 25 Sit Ups AMRAP Alt. 1-arm Hang KB Snatches --1min Rest-- 3min AMRAP 25 KB Swings 25 Sit Ups AMRAP Alt. 1-arm Hang KB Clean and Jerks --1min Rest-- 3min AMRAP 25 KB Swings 25 Sit Ups AMRAP KB Goblet Squats **Rest 5 minutes and repeat** **Score total of AMRAPs Rx:(15 Reps per movement) Endurance: (15 Reps per movement (35,25) Score = total reps COMMENT Last compelted 4/5/17 Intent: Today’s workout should hurt and should be able to be done with UB KBS. Go light and fast! | "Kettlebell Glory" 3min AMRAP 25 KB Swings (55,35) 25 Sit Ups AMRAP Alt. 1-arm Hang KB Snatches --1min Rest-- 3min AMRAP 25 KB Swings 25 Sit Ups AMRAP Alt. 1-arm Hang KB Clean and Jerks --1min Rest-- 3min AMRAP 25 KB Swings 25 Sit Ups AMRAP KB Goblet Squats **Rest 5 minutes and repeat** **Score total of AMRAPs Rx:(15 Reps per movement) Endurance: (15 Reps per movement (35,25) Score = total reps COMMENT Last compelted 4/5/17 Intent: Today’s workout should hurt and should be able to be done with UB KBS. Go light and fast! | ”Roundabout” 21 ST0H (135,95) 800m Run - Rest 2:00 - 15 ST0H (155,105) 600 Meter Run - Rest 2:00 - 9 ST0H (185,115) 400 Meter Run Rx+:(135,95)(185,115)(205,125) L3: (115,75)(155,105)(165,105) L2: (95, 65) (115, 75) (135, 95) Endurance: (75, 55 For all rounds) **22:00 Cap Including Rest COMMENT Last completed 7/2018 Intent: Today’s Metcon the loading is intended to challenge you on each set. Your running intervals will likely fall off today which is okay because we want to focus on being as efficient as possible with the S20H. | NEW BENCHMARK METCON "Meet Me In The Middle" AMRAP 15 15 Barbell Bent Over Rows 200m OH KBs Waiters Carry 30 Push Ups - 3min Rest - AMRAP 15 15 Double KB Deadlifts 60s Max Cal Assault Bike 30 V-Ups Score = Total Cals on Assault Bike Score = Calories COMMENT Intent: This odd ocmbination of movemetns will be more demanding on the anterior chain than expected. The quad dominate movmeent of the Assault bike will effect your outcome on the V-Ups. Be prepared to break these into small sets to maintain effeciecny of the movement | "Tag Team Title" Teams of 2 5 min AMRAP 5 KB Goblet Squats (55,35) 5 KB Swings (55,35) - Rest 1min - 5 min AMRAP 7 Push Press (95,65) 7 SDHP (95,65) - Rest 1min - 5 min AMRAP 10 Squats 10 Push Ups - Rest 1min - 5 min AMRAP 7 Box Jumps (24,20) 7 Pull Ups - Rest 1min - 5 min AMRAP 5 Hang Cleans (95,65) 5 Burpee Bar Hops **Endurance: Use DBs for barbell movement **Each partner completes a full round before TAGGING their partner, who will then complete a full round. **Score total reps of each AMRAP COMMENT Last completed 5/21 Today’s workout is both mental and GPP Based. One Athelte will work at a time allowing for ample recovery to complete all movements unbroken and at a consistently high capacity, 85%+ Max HR. | "Tag Team Title" Teams of 2 5 min AMRAP 5 KB Goblet Squats 5 KB Swings - Rest 1min - 5 min AMRAP 7 DBs Push Press 7 DBs SDHP - Rest 1min - 5 min AMRAP 10 Squats 10 Push Ups - Rest 1min - 5 min AMRAP 7 Box Jumps 7 Pull Ups - Rest 1min - 5 min AMRAP 5 DBs Hang Cleans 5 Burpee Bar Hops **Each partner completes a full round before TAGGING their partner, who will then complete a full round. **Score total reps of each AMRAP COMMENT Last completed 5/21 Today’s workout is both mental and GPP Based. One Athelte will work at a time allowing for ample recovery to complete all movements unbroken and at a consistently high capacity, 85%+ Max HR. | "Amphibious" 4 Rounds 400m Row 400m Run 200m KBs Farmers Carry (55,35) Endurance: (35,25) Score = Time COMMENT Intent: GPP workout where effort today should be around 80% with even split times. If you have trained more than 3x this week use this as a recovery workout. Less than 3x, ramp up the intensity on the row and run. | 4 x AMRAP 5 10 Wall Balls 10 MB Sit Ups 10/7 Cal Row - Rest 2 min b/t rounds - Score = Time COMMENT Intent: Interval work always challenges you to stay consistent. Each new interval starts fresh, try to match your score each round. Score total time including rest | |||||||||||||||||
25 | FINISHER <10min | |||||||||||||||||||||||||||||||
26 | Training Intent | – Strength: There is no time limit today for the complex so athletes can use full recovery between efforts. This should take between 6-7 sets to complete and must be done without removing hands from the barbell hence the term ”complex”. Last done on 7/23. – Metcon: The goal of this piece is to focus on being efficient with the barbell and strategy. It’s easy to overshoot this one where your athletes heart-rates will jump too high too quickly. Effort should be around 80-85% and loading should be heavy-ish for the squat cleans, likely a weight they’ll perform singles with. The barbell weight for the deadlifts will be light, but heavy for the hang power cleans and squat cleans. Advanced athletes should shoot for sub 6 minutes, intermediate sub 8 minutes, and Beginner just under 10 minutes. Last done 7/16. | – Strength: Today is the beginning of a pull-up specialization plan. This will be done over the course the next 3 weeks and will conclude with a test of max pull-ups/chin-ups. You’ll notice a combination of direct arm and back training. All sets/reps should be perfect execution so your athletes should scale correctly so form is not compromised. – Metcon:See above | See above | – Strength: Final week of Speed Front Box Squats. Weights should be 5% heavier, but athletes should still be able to come off the box with speed. We’ll start a new dynamic effort wave next week. A few things to note: 1) spine stays engaged when they sit on the box, 2) Which for athletes shifting to their toes. Pressure should be evenly distributed in their feet, 3) Elbows must stay high or they’ll likely compromise position and roll to their toes. 4) Stance can be the same stance they’d use for their regular Front Squat. – Metcon: Today’s workout should hurt and should be able to be done with UB KBS. Go light and fast! Effort should be around maximal, 90-95%. Yes, 8 minutes will be a fast cap for most people, but this should be done AFAP so using a light KB is a must. This workout could pop again even though it’s not named. | – Strength: Your athletes are building to a 2RM push press in 6-7 sets. Make sure they have a plan in place to make logical jumps in weight as it’s easy to fail too soon. Also, make sure they do not over-extend. The goal is to try to match their previous 1RM on 8/24. This should get people good and warm for the Metcon. – Metcon: Today’s Metcon should be done at 80% effort. All sets of S20H should be challenging to get done in 2-3 sets or less, especially as the weight increases, but what we don’t want is people to get to the point where they can only perform 1-3 reps per set. All sets should be at least 4-5 reps. Your athletes running splits will likely fall as the workout progresses which is okay today. Last done on 7/20.will likely fall as the workout progresses which is okay today. | Intent: Today’s workout is both mental and GPP Based. One Athelte will work at a time allowing for ample recovery to complete all movements unbroken and at a consistently high capacity, 85%+ Max HR. | – Skill: We’ll spend the time today working on touch n go power snatch to prepare for the Metcon. Athletes should work up to desired metcon weight. All sets form takes precedence. For those that are not comfortable with touch n go reps, they can simply the work by working on one rep at a time and resetting between reps (cluster sets.) | ||||||||||||||||||||||||
27 | DAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | ||||||||||||||||||||||||
28 | DATE | 10/15/2018 | 10/16/2018 | 10/17/2018 | 10/18/2018 | 10/19/2018 | 10/20/2018 | 10/21/2018 | ||||||||||||||||||||||||
29 | BOX BRIEF | Main Line Meltdown Day #16 | Main Line Meltdown Day #17 | Main Line Meltdown Day #18 | Main Line Meltdown Day #19 | Main Line Meltdown Day #20 | Main Line Meltdown Day #21 | |||||||||||||||||||||||||
30 | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | ||||||||||||||||||
31 | MOBILITY 5-10MIN | Deadbug + Reverse Crunch 3x12 100% Coach Call, every 2min – focus on big inhale + exhale when leg extends | Banded OH Tricep Extensions: 3 x 20 100% Coached Every 90s complete 1 round | Banded OH Tricep Extensions: 3 x 20 100% Coached Every 90s complete 1 round | 60s Pigeon Pose on Box each side to open hips (leave boxes out when do for Metcon) | |||||||||||||||||||||||||||
32 | WARM UP 10MIN | 3 Rounds of: 10 Walking Lunges 10 X-Band Walks Left 10 X-Band Walks Right 10 Banded Goodmornings + Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using accommodating resistance (see notes), and practicing. | 200m Run - Then - Complete 10 reps of each: Ball Slams Dubs/Singles Sit Ups Cal Row Use this as a teaching moment, reviewing each movement, standards before completing the reps. | DB Warm-up w. 1 light DB 2 Rounds x 8 reps each: – Push Press Right – Push Press Left – Front Squat Right – Front Squat Left – 15 Hollow Rocks – 10 DB Front Rack Walking Lunges + 7 Minutes to Review: Review Handstand Push-ups (scaling) + T2B | DB Warm-up w. 1 light DB 2 Rounds x 8 reps each: – Push Press Right – Push Press Left – Front Squat Right – Front Squat Left – 15 Hollow Rocks – 10 DB Front Rack Walking Lunges + 7 Minutes to Review: Review Handstand Push-ups (scaling) + T2B | 5min Row at conversational pace - Then - Grab a light KB and complete 3 Rounds 5 Single Arm Russian Swings each 5 Single Arm KB Push press each 5 KB Front Squat on each side 5 American Swings 5 Yoga Push-ups | w/ empty barbell AMRAP 8 25 Banded Leg Curls 25 Single Unders 5 Muscle Snatch + 10 OHS Run 100 Meters | AMRAP 8 5 K2E 5 Goblet Squats, building 5 Cal Bike 5 Cal Row | AMRAP 8 10 Reverse Lunges in place 8 Birddogs 6 RDLs with an empty bar 4 Squat Cleans w. empty bar 25 AB Plate Switches - THEN - Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using accommodating resistance (see notes), and practicing. | Set Up Equipment and complete 10 reps/cals of each | 5min Dynamic Line Warm Up - Then - In teams of 3 3 Rounds P1: 5 Clean & Jerks, building P2: 5 Yoga Push Ups P3: 5 Cal Row | 5min Dynamic Line Warm Up - Then - In teams of 3 3 Rounds P1: 5 Clean & Jerks, building P2: 5 Yoga Push Ups P3: 5 Cal Row | 400m Jog - Then - 3 Rounds 5 Hang Muscle Snatch 5 Overhead Squats 5 Burpees Over the Bar 10 Zottman Curls | EMOM 10 Odd: 15-20 Banded Tricep Pushdowns Even: 45s Plank | ||||||||||||||||||
33 | SKILL 20MIN | "Power Snatch" 3x8 To be completed in Metcon Prep COMMENT Intent: We’ll spend the first part of class working on touch n go muscle snatches to refine your technique. These should be light/fast. | AMRAP 8 20 Pulls on the rower 5 Yoga Push Ups 5 DB Push Press Right 5 DB Push Press Left 5 DB Burpee Deadlifts | ADD SECTION 'STRENGTH' Pull-up Training Week 2 4 Rounds Every 2min 10 Wide Pronated Grip Inverted Rows 8 DB Hammer Curls (heavy DBs) COMMENT Intent: Week 2 of Pull-up strength work. The purpose of this work is to develop the primary movers for pull-ups. | ADD SECTION 'STRENGTH' Pull-up Training Week 2 4 Rounds Every 2min 10 Wide Pronated Grip Inverted Rows 8 DB Hammer Curls (heavy DBs) COMMENT Intent: Week 2 of Pull-up strength work. The purpose of this work is to develop the primary movers for pull-ups. | |||||||||||||||||||||||||||
34 | STRENGTH 20MIN | "Banded Deadlift" 1x1 1RM, Every 1min Not TNG 5,4,3,2,1.1.1 COMMENT Intent: Build to a max over the course of 8-10 sets. Shoot for 80% of your current max if you have one. We will be using this number for percentage work for the next 3-weeks. – Beginner: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2:00. | 1a) "Close Grip Bench Press" 3x10 – add weight each set building to a moderate/heavy set of 8-10. – This is 3 ”work sets” ADD SECTION 'STRENGTH' 1b) Banded Pull-aparts: 3 x 25. Rest 45s. COMMENT Intent: Superset of Tricep/Back work. Build in weight with the close grip bench. Your last set should be relatively difficult. Between sets perform 25 banded pull-aparts. | "Banded Deadlift" 10x2 EMOM 10, 10x2 @ 60% COMMENT Reset on each rep, not done touch n go. Intent: Today we’ll perform the banded deadlift for speed work which is the opposite of what we did Monday. All reps should be fast/aggressive. Focus on being aggressive through full ROM. – Beginner: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s. | "Overhead Squat" 5x4 Every 2min, 5x4, building across COMMENT Intent: Build to a moderate set of Overhead Squat. Make small jumps in weight if needed, but your last few sets should be challenging. | |||||||||||||||||||||||||||
35 | METCON PREP 5-10min | 3 Rounds 100% Coach Call 8 TNG Power Snatches 3 HSPU or Modification 3 Push Jerks **build to workout weight | 3 Rounds 100% Coach Call 8 TNG DB Power Snatches (4L + 4R) 3 HSPU or Modification 3 Push Jerks (3L + 3R) **build to workout weight | Make sure pull-up scaling is good to go. | ||||||||||||||||||||||||||||
36 | METCON ~20MIN | ”Adrenaline” AMRAP 8min of ascending reps: 2 Burpee Box Jumps (24, 20) 2 Squat Cleans (135, 95) 4 Burpee Box Jumps 4 Squat Cleans 6 Burpee Box Jumps 6 Squat Cleans And so on adding 2 reps each round. Score = total reps completed Rx: (115,75) Endurance: (20,15)(95,65) COMMENT Last completed 7/23 Intent: This is a benchmark workout with global movements so managing sets early are important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then go for broke the remainder of the workout. | 0:00 - 15:00 2k Run 15:00 - 24:00 EMOM 9 15 Ball Slams 24:00 - 33:00 EMOM 9 10 Dubs (x1) + 10 Sit Ups 33:00 - 40:00 1K Row Sprint COMMENT Intent: Challenging interval today, this should push you physically. Try to keep run to 10-12:00 to earn some rest, then dig in mentally on the EMOMs. | "2min Drill" 2min at each movement, with 1min rest after each AMRAP 10 Power Snatches, max Burpees 15 Push Jerks max HSPU 20 HR Push Ups, max Air Squats 20 HR Push Ups, max Air Squats 15 Push Jerks, max HSPU 10 Power Snatches, max Burpees **Score total Burpees + HSPU + Squats Rx: (115,75) L2: (95,65) Endurance: (DB) COMMENT Last completed 11/5 Intent: Today’s metcon should leave you enough rest after each set to sustain consistent movement during the AMRAP. Shoot for 70-80% effort. The 60s rest will be incomplete rest but enough to catch your breath and repeat similar levels of intensity. | "2min Drill" 2min at each movement, with 1min rest after each AMRAP 10 Alt. DB Power Snatches, max Burpees 15 Alt. DD Push Jerks max HSPU 20 HR Push Ups, max Air Squats 20 HR Push Ups, max Air Squats 15 Alt. DB Push Jerks, max HSPU 10 Alt. DB Power Snatches, max Burpees **Score total Burpees + HSPU + Squats Endurance: (DB) COMMENT Last completed 11/5 Intent: Today’s metcon should leave you enough rest after each set to sustain consistent movement during the AMRAP. Shoot for 70-80% effort. The 60s rest will be incomplete rest but enough to catch your breath and repeat similar levels of intensity. | "Helen" 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups COMMENT Endurance: (35,25)(jump PU or Ring Rows) Last complete 7/24 Intent: With 3 short rounds push yourself to go unbroken on the KB swings and pull ups. Unlike Tuesdays metcon, 'Helen' relies maininly on pulling and core to extremity hip hinge mechancis found in the KB swings. Be prepared if your grip begins to fatique, think strategic short sets on the KB swings and pull ups. | NEW BENCHMARK METCON "Options are few..." For Time: 30 Cal Row 30 DB Burpee Deadlifts 40 Right Arm DB Push Press 40 DB Goblet Walking Lunges (L+R=2) 30 Cal Row 30 DB Burpee Deadlifts 40 Left Arm DB Push Press 40 DB Goblet Walking Lunges 30 Cal Row 30 DB Burpee Deadlifts COMMENT 25min time cap Intent: Chipper! This should be quicker then most workouts. Put your foot on the throttle and try to hold on, will be a good one to rest your threshold. | "Prodigious Outlaws" 5 Rounds 10 Unbroken T2B 15 Calorie Row 20 Unbroken Wall Balls (20,14) **Rx = Unbroken T2B and Wallballs **20min time cap COMMENT Last Completed 10/27 Intent: Last completed in 2016, this CFML benchmark is about managing time not sprinting through the movements. If you’re sore from the last two days, don’t worry about your time today. | "Prodigious Outlaws" 5 Rounds 10 Unbroken T2B 15 Calorie Row 20 Unbroken Wall Balls (20,14) **Rx = Unbroken T2B and Wallballs **20min time cap COMMENT Last Completed 10/27 Intent: Last completed in 2016, this CFML benchmark is about managing time not sprinting through the movements. If you’re sore from the last two days, don’t worry about your time today. | "Christine" 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20" COMMENT Last completed 5/16 Intent: This workout is locally/globally demanding ie. pulling required for deadlift and row. The box jump will challenge your cardio-respiratory system/musculature head to toe. Be smart, and pace yourself at around 75%. | NEW BENCHMARM METCON "Whiskey in a tea cup" 5 Rounds 10 K2E 15 KB Goblet Squats, Heavy 20/15 Calorie Row 25/20 Calorie Bike *Rest 1:00 Between Rounds COMMENT 30min time cap Intent: Need to pace accordingly to have some gas on the bike today. Finish strong and get that 1:00 off. | "Acoustic Kitty" Teams of 3 25min AMRAP 100 Cal Row 50 Clean & Jerks (95,65) 100 Cal Row 50 Clean & Jerks (135,95) 100 Cal Row 50 Clean & Jerks (155,105) 100 Cal Row Max Clean & Jerks (185,135) L2: (75,55)(115,75)(135,95)(155,105) Endurance: Teams of 2, Alt. DB, increasng across COMMENT Last completed 1/14 Intent: Work with a partner today and have a strategy because the row should be demanding and easy to redline. So stategize quick bouts of output managed by bouts of recovery. Effort should be around 80-85%. | "Acoustic Kitty" Teams of 2 25min AMRAP 100 Cal Row 50 DB Clean & Jerks 100 Cal Row 50 DB Clean & Jerks 100 Cal Row 50 DB Clean & Jerks 100 Cal Row Max DB Clean & Jerks **Alt. DB, increasng across COMMENT Last completed 1/14/17 Intent: Work with a partner today and have a strategy because the row should be demanding and easy to redline. So stategize quick bouts of output managed by bouts of recovery. Effort should be around 80-85%. | "Wicked Twisted Road" 18min AMRAP 1 Curtis P 100m Farmers Carry 50m Waiters Carry, Right 50m Waiters Carry, Left Rx+: (135,95)(70,55) Rx: (95,65)(55,35) Endurance: (75,55)(45,25) **Farmers Carry, KB in each hand, 100m = 1reps **Waiters Carry, x1 KB overhead. 50m = 1 rep COMMENT Last compelted 8/11/16 Intent: This piece will challenge you more than you think. Make sure you keep your ribs down/abs tight on barbel complex and farmers/waiters carry. | EMOM 24 Min 1: 35 DUBS (50 Singles) Min 2: 20 Russian KB Swings Min 3: 200m Run Min 4: Rest COMMENT Intent: The Run is meant to push your work time, don’t shy away. A 1:00 CAP is on the run so you can take the next minute off. | |||||||||||||||||
37 | FINISHER <10min | 3min Accumulate as much time in a hollow rock hold, when resting Athletes move to superman | ||||||||||||||||||||||||||||||
38 | $ OUT | |||||||||||||||||||||||||||||||
39 | Training Intent | – Strength: Today we are using accommodating resistance for a deadlift max. AR forces us to be aggressive through full ROM and prevents us from using heavier loads which are more taxing on the body. AR accommodates the strength curve meaning it’s hardest where you are strongest and easiest where you are weakest. Your athletes should be aggressive and shoot for 80% of your current 1RM (non-banded deadlift). Last tested on 4/2 as a heavy single. We will need this number for the next 3-weeks for a dynamic effort cycle. – GPP: Today’s work is a nice compliment to our strength work. This work should be done at 100% effort where both the carries and pushes are heavy/challenging. Your athletes can partner up to complete this work to save equipment. The rest interval does NOT need to be precise; they just need to be rested enough to repeat the same output. Also, if there is a different measurement of distance you prefer feel free to make the change as we are looking for about 60-90s of total work each round. | Intent: Challenging interval today, this should push you physically. Try to keep run to 10-12:00 to earn some rest, then dig in mentally on the EMOMs. | Intent: Intent: Today’s metcon should leave you enough rest after each set to sustain consistent movement during the AMRAP. Shoot for 70-80% effort. The 60s rest will be incomplete rest but enough to catch your breath and repeat similar levels of intensity. | Intent: Intent: Today’s metcon should leave you enough rest after each set to sustain consistent movement during the AMRAP. Shoot for 70-80% effort. The 60s rest will be incomplete rest but enough to catch your breath and repeat similar levels of intensity. | – Strength: This work should be concise today. Even with athletes sharing benches/equipment this should be done in under 20 minutes. Superset of Tricep/Back work. Build in weight with the close grip bench. Your last set should be relatively difficult. Between sets perform 25 banded pull-aparts. If you do not have enough benches close grip floor press can be subbed. – Metcon:Intent: With 3 short rounds push yourself to go unbroken on the KB swings and pull ups. Unlike Tuesdays metcon, 'Helen' relies maininly on pulling and core to extremity hip hinge mechancis found in the KB swings. Be prepared if your grip begins to fatique, think strategic short sets on the KB swings and pull ups. | 25min time cap Intent: Chipper! This should be quicker then most workouts. Put your foot on the throttle and try to hold on, will be a good one to rest your threshold. Athletes need to push themselves on DB Push Press weights. They should not be able to complete more than 7-10 in a row when fresh and move to 3-5reps when tired. DB Burpee Deadlifts will require 2 DBs. Sugegsted Weights: Men: Push press & DB Burpee Deadlifts (25#-35#) Women: Push Press & DB Burpee Deadlifts (15#-20#) | – Strength: Week 2 of Pull-up strength. The purpose of this work is to develop the primary movers for pull-ups (biceps/lats.) Today we want people to go a bit heavier with the hammer curls as the sets are small. Also, people need to scale their inverted rows so they’re able to stay tight/strict. This strength work today should not take more than 10 minutes leaving another 10 minutes to prepare for the Metcon. – Metcon: Today’s metcon should leave you enough rest after each set to sustain consistent intervals. Your athletes should shoot for 70-80% effort. The 60s rest is just to enough to catch their breath and repeat a comparable level of intensity throughout (aerobic.) If athletes are opting for HSPU these should be able to be done UB. T2B should be completed in 3 sets or less. | – Strength: Week 2 of Pull-up strength. The purpose of this work is to develop the primary movers for pull-ups (biceps/lats.) Today we want people to go a bit heavier with the hammer curls as the sets are small. Also, people need to scale their inverted rows so they’re able to stay tight/strict. This strength work today should not take more than 10 minutes leaving another 10 minutes to prepare for the Metcon. – Metcon: Today’s metcon should leave you enough rest after each set to sustain consistent intervals. Your athletes should shoot for 70-80% effort. The 60s rest is just to enough to catch their breath and repeat a comparable level of intensity throughout (aerobic.) If athletes are opting for HSPU these should be able to be done UB. T2B should be completed in 3 sets or less. | – Strength: Week 1 of Speed Work with the banded deadlift. All sets should be performed on the minute. Reset on each rep with a perfect set-up position. Make sure the thickness people are using aligns with the strength of your athletes (review this in the attached video). These are 10 ”work sets” so do not include warm-up sets in this. There will likely be 3-4 warm-up sets prior to the 10 work sets. – Metcon: Intent: This workout is locally/globally demanding ie. pulling required for deadlift and row. The box jump will challenge your cardio-respiratory system/musculature head to toe. Be smart, and pace yourself at around 75%. | Intent: Need to pace accordingly to have some gas on the bike today. Finish strong and get that 1:00 off. | Intent: Work with a partner today and have a strategy because the row should be demanding and easy to redline. So stategize quick bouts of output managed by bouts of recovery. Effort should be around 80-85%. | Intent: Work with a partner today and have a strategy because the row should be demanding and easy to redline. So stategize quick bouts of output managed by bouts of recovery. Effort should be around 80-85%. | – Strength: Build to a moderate set of Overhead Squats. Make small jumps in weight if needed, but your last few sets should be challenging. This does not need to be max, but the last set should be challenging. This intended to be 5 sets building in weight so start counting sets that are around 60% of 1RM or moderate. – Metcon: Intent: This piece will challenge you more than you think. Make sure you keep your ribs down/abs tight on barbel complex and farmers/waiters carry. | Intent: The Run is meant to push your work time, don’t shy away. A 1:00 CAP is on the run so you can take the next minute off. | |||||||||||||||||
40 | DAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | ||||||||||||||||||||||||
41 | DATE | 10/22/2018 | 10/23 | 10/24/2018 | 10/25/2018 | 10/26/2018 | 10/27/2018 | 10/28/2018 | ||||||||||||||||||||||||
42 | BOX BRIEF | Challenge your coach to a Plank-Off today! | The 1st athlete to hug coach Ray and coach Keiko today gets 10% off their next months membership! | Find a Friend to bring to the 10.31.18 Halloween Throwdown & Bring a Friend Day | Find a Friend to bring to the 10.31.18 Halloween Throwdown & Bring a Friend Day | Help someone put their equipment away today! | Find a Friend to bring to the 10.31.18 Halloween Throwdown & Bring a Friend Day | Find a Friend to bring to the 10.31.18 Halloween Throwdown & Bring a Friend Day | ||||||||||||||||||||||||
43 | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | ||||||||||||||||||
44 | MOBILITY 5-10min | |||||||||||||||||||||||||||||||
45 | WARM UP 10min | 5min Row at conversational pace - Then - 5min Dynamic Line Warm Up 50-100 ft of: Knee Hug + Lunge + Toe Point + Thoracic Rotation Inch worms (half distance + jog the rest) Butt Kickers Broad Jumps Jumping Jack Shuffle (both sides) Carioca (both sides) Then, 5 Minutes of T2B Review | 2 Rounds 5 reps/cals of each movement | 5min Dynamic Line Warm Up - Then - 4min Tabata RKC Plank - Then - 5min Review Rope Climb mechanics & practice | 5min Dynamic Line Warm Up - Then - 4min Tabata RKC Plank - Then - 5min Review Rope Climb mechanics & practice | 4min Tabata Banded Pull Downs to activate Lats - Then - 5min Dynamic Warm Up | 2 Rounds 2min Tabata Single Unders 2min Tabata R. Swings 200m Run | Spend 7min setting up Box for Burpee Box Jump Overs Reviewing and setting up Bar Muscle Up modifications - Then - With a partner and a medball complete: 800m Medball Run - Then - 15 Burpee Box Overs 15, Jumping Bar Muscle Ups | Spend 7min setting up Box for Burpee Box Jump Overs Reviewing and setting up Bar Muscle Up modifications - Then - With a partner and a medball complete: 800m Medball Run - Then - 15 Burpee Box Overs, ea. 15, Jumping Bar Muscle Ups | 1) 2min straight of Banded Glute Marching 2) 3x10 DB Seated Cleans, light (split into 2 groups if needed, giving 2min each) - Then - 5 Minutes of Dynamic Line Warm-up that consists of jumping, skips, back peddle, lunging, jumping jack shuffle, ect. Get creative, it doesn’t have to be complicated. - Then - With a barbell: 2 Rounds of: 5 Deadlifts 5 Power Cleans 5 Front Squats 15 Glute Bridges (BW) (Squeeze glutes for 1 count at top) *All with an empty bar - Then - 2-3 Sets of Banded Deadlift Review + Practice | 100m Run with light plate 5 DB Hang Squat Cleans w/ light wieght 100m Run with metcon weight 5 DB Hang Squat Cleans w/ metcon weight | 5min Dynamic Line Warm Up - Then - Grab barbells + Team up 2 Rounds with 1 athlete completing a full round at a time. Each athlete will complete 2 rounds of this: 5 Box Jumps w. step down 5 Power Snatch w. empty bar 5 OHS w. empty bar | 2 Rounds 200m Run or Row 10 reps of each movement in metcon | 5min Dynamic Line Warm Up Consists of: High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point Leg Swing opposite toe to opposite hand Carioca Jumping Jack Shuffle (switch half way) 90 Degree Hip Rotation | Move through 3 rounds of the workout at 30s intervals | |||||||||||||||||
46 | SKILL 20min | Pull-up Training Week 3 4 Rounds, Every 2min 8x1-Arm KB Rows w. rotation & 1s pause at top 20 Banded Facepull-aparts COMMENT Intent: Final week of pull-up strength work. Perfect form with each set ie. slow + controlled. | Pull-up Training Week 3 4 Rounds, Every 2min 8x1-Arm KB Rows w. rotation & 1s pause at top 20 Banded Facepull-aparts COMMENT Intent: Final week of pull-up strength work. Perfect form with each set ie. slow + controlled. | |||||||||||||||||||||||||||||
47 | STRENGTH 20min | "Back Squat Clusters" 4x2 Build Across, 4x2.2.2 (15s) COMMENT Intent: Clusters are ”intra-set rest” meaning you’ll perform 2 reps, re-rack, rest 15s, and repeat this sequence 2 more times. The purpose to increase loading compared to just performing a straight set of 6 reps. Build in weight. | "Push Jerk" 1x1 Build to a heavy, Every 2min, 5,4,3,2,1.1.1 COMMENT From the ground Intent: Build to a moderate or heavy single of the Push Jerk depending on your comfort level | "Push Jerk" 1x1 Gain Confidence over 6-8 sets COMMENT From the ground Intent: Build across to a moderate or heavy single of the Push Jerk depending on your comfort level | "Banded Deadlift" 10x2 EMOM 10 2reps @ 65% of Monday COMMENT No TNG Intent: Week 2 of Speed Deadlift using a band. These should be fast, efficient. Be aggressive but reset on each rep. | |||||||||||||||||||||||||||
48 | METCON PREP 5-10min | Every 2min for 3 sets, building to metcon weight 2 Power Clean + 2 Front Squat Build to Metcon weight | Power Snatch + Overhead Squat: Warm-up 3 sets of 3 Power Snatch + 3 OHS. Rest 60s. | 3x3 Unbroken Curtis Ps building to metcon weight | ||||||||||||||||||||||||||||
49 | METCON ~20min | ”Abs of Steel” For time: - Buy in - 50 T2B - Then - 50 Front Rack Lunges (135,95) *Every time you drop the bar complete 10 Bar Facing Burpees Rx:(135,95) L3: (95,65) Endurance:(Knee Lifts)(75,55) COMMENT Last completed 7/19 Intent: Today’s ”Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be difficult to complete 10+ reps with. The strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue. | NEW BENCHMARK WOD "Running on empty" 4 Rounds 25/20 Calorie Row 25 KB SDLHP 25 Burpee Box Jumps (24/20) 25/20 Calorie Row *Rest 2:00 Between Rounds COMMENT Intent: Hard push! Dig through these rounds at 90-95% and enjoy a little extra rest time. This is meant to be done at a high intensity. | "Climbing 'Grace'" 1 Legless RC + 1 RC 10 DB Clean and Jerks, ea 1 Legless RC + 1 RC 8 DB Clean and Jerks, ea 1 Legless RC + 1 RC 6 DB Clean and Jerks, ea 1 Legless RC + 1 RC 4 DB Clean and Jerks, ea 1 Legless RC + 1 RC 2 DB Clean and Jerks, ea **Every rounds increase DB weight Rx+: (M: 35,45,55,60,75)(W: 25,35,45,55,60) Rx: (M: 25,35,45,55,60)(W:15,25,35,45,55) Endurance: (x2 DB C&J, stay at moderate weight)(x2 RC) COMMENT Last completed 4/30 Intent: This workout is very simple, but will go by slower with excessive resting between movements than you think if you’re not smart with pacing. Shoot for 80% effort which means you’ll only rest during transitions. COACHES: This workout was last compelted on 4/30/17 with a barbell build weight each round. It has since been shifted to a DB escalating ladder. | "Climbing 'Grace'" 2 Rope Climbs 20 DB Clean and Jerks, ea 2 Rope Climbs 16 DB Clean and Jerks, ea 2 Rope Climbs 12 DB Clean and Jerks, ea 2 Rope Climbs 8 DB Clean and Jerks, ea 2 Rope Climbs 4 DB Clean and Jerks, ea *Stay at a moderate DB weight COMMENT Last completed 4/30 Intent: This workout is very simple, but will go by slower with excessive resting between movements than you think if you’re not smart with pacing. Shoot for 80% effort which means you’ll only rest during transitions. COACHES: This workout was last compelted on 4/30/17 with a barbell build weight each round. It has since been shifted to a DB escalating ladder. | "To The Moon & Back" 21-15-9 Calorie Row Calorie Bike 100m KB Front Rack (55,35) 21-15-9 Calorie Row Calorie Bike 100m KB Farmers Carry (55,35) 21-15-9 Calorie Row Calorie Bike 100m Single KB Overhead (55,35) Endurance: (35,25) COMMENT Last completed 11/16 Intent: The effort could range from 60-80%. This is a great day to work on rowing proficiency. Today your athletes need to push as hard as they need to based how THEY are feeling from the last two days. This is a double KB carry. Complete carry after each set of cardio. 21-21-carry, 15-15-carry, 9-9-carry. | EMOM 24 Min 1: 50 Dubs (50-75 Singles) Min 2: 20 Russian KB Swings Min 3: 200m Run Min 4: Rest Immediately After Final Rest Block.... EMOM 10 Odd: 15-20 Banded Tricep Pushdowns Even: 45s Plank Score = slowest split on 200m Run Score = time COMMENT Intent: The Run is meant to push your work time, don’t shy away. A 1:00 CAP is on the run so you can take the next minute off. A jam packed EMOM today. The working minutes are harder than usual and you may creep into the 50s. This is fine as you have a 1:00 Rest on minute 4. | "Dunn" Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box without touching it. COMMENT Hero WOD Intent: You should be able to get through each round for at least the first 8 minutes of this workout UB as sets are small and intended to prevent excessive fatigue early. This is a good workout to focus on movement efficiency. The effort for this metcon should be around 80-85%. Link to Picture: https://bit.ly/2PFs5eP | "Dunn" Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box without touching it. COMMENT Hero WOD Intent: You should be able to get through each round for at least the first 8 minutes of this workout UB as sets are small and intended to prevent excessive fatigue early. This is a good workout to focus on movement efficiency. The effort for this metcon should be around 80-85%. Link to Picture: https://bit.ly/2PFs5eP | ”Simple Man” 15-10-5 Power Cleans (155,105) Front Squats (155,105) Rx: (135,95) L2: (115, 75) Endurance: Use DBs COMMENT Last completed 8/6 Intent: Benchmark workout that you can easily redline on. Challenge yourself to go at a fast pace and with loading, but be smart. | NEW BENCHMARK METCON "Kicking up dust " 1 Mile Run w/Plate (45/25#) *Every time you complete 200m Run Perform 10 DB Hang Squat Clean Thrusters. Workout Starts w/ 10 Hang Squat Clean Thrusters *30min time cap Score = Time COMMENT Running/thruster challenge. This should be very uncomfortable | NEW BENCHMARK METCON "Let me down easy" Teams of 2 AMRAP 24 R0w 800 Meters 30 Box Jumps w. step down (24,20) 30 Power Snatch (95,65) 30 Overhead Squats (75, 55) Rx:(75,55) L2: (65,45) Endurance: Solo(R. Swings for power snatch)(Goblet Squat for OHS Score = Rounds + Reps COMMENT Intent: Loading should be light and you should be able to duplicate your effort for the entire 24 minutes. You’ll have more than enough rest to maintain a high-output today, around 85%. Have fun and work with someone you’ve never worked with before! | NEW BENCHMARK METCON "Let me down easy" AMRAP 24 Run 600 Meters 30 Box Jumps w. step down 30 Russian KB Swings 30 Goblet Squats Score = Rounds + Reps COMMENT Intent: Loading should be light and you should be able to duplicate your effort for the entire 24 minutes. You’ll have more than enough rest to maintain a high-output today, around 85%. Have fun and work with someone you’ve never worked with before! | NEW BENCHMARK METCON "Curtis P on a Boat" 3 Rounds 30 Calorie Row 30 Curtis P’s (95,65) Rx:(75,55) Endurance: DBs 25:00 Cap Score = time COMMENT Intent: This workout should be a bit slower compared to yesterday, around 75% effort. | 7 Rounds 1:00 Assault Bike Calories 1:00 Ball Slams 1:00 DB Renegade Rows 1:00 Rest Score total cals on bike Score = cals Intent: Hard 3:00 trying to minimize transition and rest. Smooth and controlled will assist in keeping the heart rate level. | |||||||||||||||||
50 | FINISHER <10min | |||||||||||||||||||||||||||||||
51 | $ OUT | |||||||||||||||||||||||||||||||
52 | Training Intent | – Strength: There should be a total of 24 work reps meaning your athletes won’t count the 2-3 warm-up sets prior to starting work sets. Start around 70% of 1RM Back Squat and progress to a heavy. The last 2 SETS should be HEAVY and hard! Remember, that between cluster sets athletes are re-racking the weight, NOT keeping it on their back. – Metcon: These lunges can be done in place if that works better for your space. This ”Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. T2B should be broken up based on a strategy to avoid hitting failure. Keep in mind the Front Rack lunge is demanding on the core but will be even more demanding after 50 T2B so the strategy is key. Athletes should try to get a big set out of the way right out of the gate on the lunges to avoid doing extra sets of burpees. 70% effort for T2B and 90-95% effort for lunges. Last tested 7/19. | Metcon: Intent: Hard push! Dig through these rounds at 90-95% and enjoy a little extra rest time. This is meant to be done at a high intensity. | – Strength: Final week of pull-up strength work. Perfect form with each set ie. slow + controlled. This work should not take away from your athletes’ performance in the conditioning piece. – Metcon: DB Push Presses are done with a neutral grip (palms facing in), these should be a load that is challenging to be done UB. 2/1 Rope Climb should be fast and not require too much time. If you have enough ropes athletes can sub ground to standing, but otherwise, use available scaling options. This workout is very simple but will go by slower if fatigue is not properly managed. Shooting for 80% effort is a good idea and means your athletes will only rest during transitions, not the actual work sets. Also, using the 20 calorie row to recover is perfectly okay. This can be used to control the use of energy and bring the heart-rate down. | – Strength: Final week of pull-up strength work. Perfect form with each set ie. slow + controlled. This work should not take away from your athletes’ performance in the conditioning piece. – Metcon: DB Push Presses are done with a neutral grip (palms facing in), these should be a load that is challenging to be done UB. 2/1 Rope Climb should be fast and not require too much time. If you have enough ropes athletes can sub ground to standing, but otherwise, use available scaling options. This workout is very simple but will go by slower if fatigue is not properly managed. Shooting for 80% effort is a good idea and means your athletes will only rest during transitions, not the actual work sets. Also, using the 20 calorie row to recover is perfectly okay. This can be used to control the use of energy and bring the heart-rate down. | – Metcon: Today we need to be mindful of a few things. 1) Just because this workout looks easy doesn’t mean it is 2) Today your athletes need to push as hard as they need to based how THEY are feeling from the last two days. The effort could range from 60-80%. This is a great day to work on rowing proficiency. In this case, worrying about the total score is secondary. The farmer carries will most likely be split into 50m intervals. This will keep it easy to keep track of and challenging. | Metcon: Intent: The Run is meant to push your work time, don’t shy away. A 1:00 CAP is on the run so you can take the next minute off. A jam packed EMOM today. The working minutes are harder than usual and you may creep into the 50s. This is fine as you have a 1:00 Rest on minute 4. | – Strength: The strength work today is intended to allow those that are comfortable to build to a heavy set and those that need to focus on technique to do so. In the past we usually allow people to choose which variation they are most comfortable with ie. split or push jerk, but today we are performing ”Push Jerk” variation only. Between the warm-up and strength work, there should be more than enough time to drill good movement today. There should be 3-5 ”heavy” sets in building to a moderate single. Also, make sure your coaches review how to drop weight from overhead once the loads are heavy enough to do so. – Metcon: This metcon is intended to act as a ”skill” metcon with small sets to prevent excessive fatigue/breakdown where your athletes should be able to sustain efficiency for the duration. Because the sets of small effort can be a bit higher on this one, around 80-85%. No one should be hitting failure at any point during the pull-ups/push-ups in this workout. | – Strength: The strength work today is intended to allow those that are comfortable to build to a heavy set and those that need to focus on technique to do so. In the past we usually allow people to choose which variation they are most comfortable with ie. split or push jerk, but today we are performing ”Push Jerk” variation only. Between the warm-up and strength work, there should be more than enough time to drill good movement today. There should be 3-5 ”heavy” sets in building to a moderate single. Also, make sure your coaches review how to drop weight from overhead once the loads are heavy enough to do so. – Metcon: This metcon is intended to act as a ”skill” metcon with small sets to prevent excessive fatigue/breakdown where your athletes should be able to sustain efficiency for the duration. Because the sets of small effort can be a bit higher on this one, around 80-85%. No one should be hitting failure at any point during the pull-ups/push-ups in this workout. | – Strength: Week 2 of Speed Deadlift using a band. These should be fast, efficient. Be aggressive but reset on each rep. Remember, this is intended to be 10 ”work sets” so do not count the warm-up sets in this. Also, make sure your athletes reset on each rep and establish a great set-up position before pulling. – Metcon: This is the second time we’ve performed this benchmark workout. Most people finished well under the cap so there are few things to consider: 1) If people were well under (less than 5 minutes) they’ll want to go heavier this time, 2) If they were close to the cap they’ll want to use the same scaling and try to beat their time by 60s. The effort for this workout should be around 90% meaning power cleans and squats are done in at least sets of 5, but are challenging sets. This workout is much like the name ”simple” but very effective. Last tested on 8/6. | Metcon: Running/thruster challenge. This should be very uncomfortable | – Metcon: To make things easy and change the rules giving your athletes a concise plan to follow/remember, I’ve broken down today’s partner workout is into intervals for your athletes of 200m run and 10 reps of Box Jumps, Power Snatch, and Overhead Squats. Loading should be light and they should be able to duplicate your effort for the entire 24 minutes. There will be more than enough rest to maintain a high-output today, around 85%. There are multiple scaling options of overhead squats are not a viable option. Have fun and work with someone you’ve never worked with before! | – Metcon: To make things easy and change the rules giving your athletes a concise plan to follow/remember, I’ve broken down today’s partner workout is into intervals for your athletes of 200m run and 10 reps of Box Jumps, Power Snatch, and Overhead Squats. Loading should be light and they should be able to duplicate your effort for the entire 24 minutes. There will be more than enough rest to maintain a high-output today, around 85%. There are multiple scaling options of overhead squats are not a viable option. Have fun and work with someone you’ve never worked with before! | – Metcon: This workout should be a bit slower compared to yesterday, around 75% effort. Curtis P’s should be relatively light in which each athlete will be able to smoothly complete 1 rep at a time with struggling too much. Overall, this workout will be relatively taxing on the quads, but using the row intervals to recovery with all long strokes, slow/controlled recovery phase is important to make sure athletes don’t hit the wall. | Metcon: Intent: Hard 3:00 trying to minimize transition and rest. Smooth and controlled will assist in keeping the heart rate level. | |||||||||||||||||
53 | DAY | MONDAY | TUESDAY | WEDNESDAY | ||||||||||||||||||||||||||||
54 | DATE | 10/29/2018 | 10/30 | 10/31/2018 | ||||||||||||||||||||||||||||
55 | BOX BRIEF | Who do you know, just like you, that would love to be your partner for our Halloween Throwdown? Bring them to class on 10.31.18 | Who do you know, just like you, that would love to be your partner for our Halloween Throwdown? Bring them to class on 10.31.18 | Halloween Throwdown & Bring a Friend Day | ||||||||||||||||||||||||||||
56 | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | CROSSFIT | ENDURANCE | ||||||||||||||||||
57 | MOBILITY 5-10min | |||||||||||||||||||||||||||||||
58 | WARM UP 10min | Everything below is 100% coach call Grab a medium band - Then- 20 Walking Lunges (BW) (total) 20 Banded Goodmornings (squeeze glutes) 20 Scorpions (total) 20 X-Band Walks (10 left + 10 right) 20 Glute Bridges (Bodyweight) 20 Air Squats 20 Banded Pul Throughs - Then - Grab a barbell and set-up in a rack 3 Sets of 3 of Practicing 1 1/4 Front Squat. | AMRAP 5 50m Couble Farmers Carry 10 HOllow Rocks 10 Jumping LUnges | 400m Run - Then - Then grab boxes + barbells + medballs 2 Rounds, 100% Coach Led 6 Hang Muscle Cleans 6 Push Press 6 Step-ups (round two switches to box jumps w. step down) 6 Wallballs 6 KB Hammer Curls, ea 6 Hang Power Snatches *Rest 60s + repeat at a faster pace. Add lightweight to the barbell. Then, Perform 1 More round with the weight you plan on using in the Metcon. | 400m Run - Then - Then grab boxes + barbells + medballs 2 Rounds, 100% Coach Led 6 Hang Muscle Cleans 6 Push Press 6 Step-ups (round two switches to box jumps w. step down) 6 Wallballs 6 KB Hammer Curls, ea 6 Hang Power Snatches *Rest 60s + repeat at a faster pace. Add lightweight to the barbell. Then, Perform 1 More round with the weight you plan on using in the Metcon. | Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 12 minutes. | Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 12 minutes. | |||||||||||||||||||||||||
59 | SKILL 20min | |||||||||||||||||||||||||||||||
60 | STRENGTH 20min | "1 1/4 Front Squat" 1x3 3RM, Every 2min 5,4,3.3.3.3 COMMENT Intent: For today’s 1 1/4 Front Squat the intent is time under tension. Each rep you’ll go below parallel then up to parallel, then down below parallel before finishing at the top building to a 3RM over the course of 5-6 sets. | ||||||||||||||||||||||||||||||
61 | METCON PREP 5-10min | Every 2min for 3 sets 3 TNG, build to metcon weight | ||||||||||||||||||||||||||||||
62 | METCON ~20min | ”Batwings” 2 Rounds 30 Calorie Bike 30 Deadlifts (225,155) 30 Burpees Rx: (185,125) L2/L1: (155,105)(Squat Thrusts) Sub 30 cal Bike = 600m Run COMMENT Last completed 7/30 Intent: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less. | AMRAP 40 200m Double KB Front Rack Carry 40 Hollow Rocks 60 Jump Lunges (L+R=2) 30 Calorie Assault Bike *Rest 1:00 Between Rounds Score = Rounds + Reps COMMENT Intent: Long Intervals today. Shoot for 4 Rounds, and keep pace. Choose a weight that you’ll only have to break once on carry. | NEW BENCHMARK METCON "Spells & Potions" AMRAP 10 200m Run 15 ST0H 15 Box Jumps w/ step down - Rest 4:00 - AMRAP 10 200m Run 15 Hang Power Cleans 15 Wallballs - Rest 4min - AMRAP 10 200m Run 15 Hang Power Snatches 15 Unbroken Dubs Rx+:(115,75) (30,20) Rx (95,65)(24,20) Endurance: (Alt. DB)(20,20)(14,10) COMMENT Intent: 3x10min AMRAPs today that should be a pace comparable to an open workout. All loading should be light and able to be done in a big set ie. 2 sets or less. Effort should be around 80% for the triple AMRAPs. | NEW BENCHMARK METCON "Spells & Potions" AMRAP 10 200m Run 15 ST0H 15 Box Jumps w/ step down - Rest 4:00 - AMRAP 10 200m Run 15 Hang Power Cleans 15 Wallballs - Rest 4min - AMRAP 10 200m Run 15 Hang Power Snatches 15 Unbroken Dubs Rx+:(115,75) (30,20) Rx (95,65)(24,20) Endurance: (Alt. DB)(20,20)(14,10) COMMENT Intent: 3x10min AMRAPs today that should be a pace comparable to an open workout. All loading should be light and able to be done in a big set ie. 2 sets or less. Effort should be around 80% for the triple AMRAPs. | "Happy Halloween" Partner Up & Catch the Zombie! 400m Run 31 Box Jumps (24,20) 31 K2E 31 Goblet Squats (70,55) 31 HR Push Ups 31 Body Weight Lunges (L+R=2) 31 Jumping Pull Ups 31 Push Press (75,55) 31 Wall balls (20,14) 31 Burpees 31 DUBs (x3) 400m Run Endurance: Use DBs **P2 (zombie) starts 3min behind P1 (human). If the zombie catches up to the human, human completes 10 burpees at the end of the WOD. If the zombie doesn't catch the human, they complete 10 burpees at the end of WOD. **Rx+ = WODing in your costume! COMMENT Last compelted 10/31 Intent: Partner Up and have fun tody. Happy Haloween! | "Happy Halloween" Partner Up & Don't get caught by the Zombie! 400m Run 31 Box Jumps 31 K2E 31 Goblet Squats 31 HR Push Ups 31 Body Weight Lunges 31 Jumping Pull Ups 31 DB Push Press 31 Wall balls 31 Burpees 31 DUBs (x3) 400m Run **P2 (zombie) starts 3min behind P1 (human). If the zombie catches up to the human, human completes 10 burpees at the end of the WOD. If the zombie doesn't catch the human, they complete 10 burpees at the end of WOD. **Rx+ = WODing in your costume! COMMENT Last compelted 10/31 Intent: Partner Up and have fun tody. Happy Haloween! | |||||||||||||||||||||||||
63 | FINISHER <10min | |||||||||||||||||||||||||||||||
64 | $ OUT | |||||||||||||||||||||||||||||||
65 | Training Intent | – Strength: The purpose of the 1 1/4 Front Squat is twofold. 1) Time under tension = lower body hypertrophy. 2) Variation: This variation forces your athletes to be mindful of positioning throughout multiple ranges of motion. Your athletes should build in weight over the course of 5-6 sets. This was last tested on 2/26. These also are a great variation for folks to build the bottom position of their squat and develop rigidity. Following this work your athletes should transition and starting building to their desired Metcon weight. – Metcon: This workout should be highly uncomfortable today as the effort is near maximal and the combination of movements is incredibly demanding on the lactic system. This is a tester piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less (fast sets), touch n go reps. This is a workout that is okay to redline on as we want people to push their boundaries. Last tested on 7/30. | Metcon: Intent: Long Intervals today. Shoot for 4 Rounds, and keep pace. Choose a weight that you’ll only have to break once on carry. | – Metcon: 3x10 minutes AMRAPs today that should be a pace comparable to an open workout. All loading should be light and able to be done in a big set ie. 2 sets or less. We want to encourage athletes to go out slower than they think then adust as the workout progresses rather than going out too fast and redlining. Effort should be around 80% for the triple AMRAPs. The second AMRAP your athletes’ effort will likely be slightly lower even though they had 4 minutes of rest in between workouts, the same for the 3rd AMRAP. This will be a quicker rest interval than you think because of the nature of the movements in the first workout. | – Metcon: 3x10 minutes AMRAPs today that should be a pace comparable to an open workout. All loading should be light and able to be done in a big set ie. 2 sets or less. We want to encourage athletes to go out slower than they think then adust as the workout progresses rather than going out too fast and redlining. Effort should be around 80% for the triple AMRAPs. The second AMRAP your athletes’ effort will likely be slightly lower even though they had 4 minutes of rest in between workouts, the same for the 3rd AMRAP. This will be a quicker rest interval than you think because of the nature of the movements in the first workout. | Intent: Partner Up and have fun tody. Happy Haloween! | Intent: Partner Up and have fun tody. Happy Haloween! | |||||||||||||||||||||||||
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