Oak Park Programming Cycle 19 (1/7/19 - 4/12/19)


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2	Mon	1/7/2019	Tue	1/8/2019	Wed	1/9/2019	Thu	1/10/2019	Fri	1/11/2019	Sat	1/12/2019	Sun	1/13/2019
3	TEST		TEST		TEST		TEST		TEST		WEEKEND		WEEKEND
4	For time: 21-15-9 Ski Erg (cals) Power Snatch (65/45) (5-minute cap)		A) 1-Rep Max Weighted Pull-up or Chin-up B) 1-Rep Max Box Squat		3 RFT: Row 60 cals 100m D-Ball Carry 100 Double Unders (35-minute cap)		"Tom" For time: 15-12-9-6-9-12-15 Power Cleans (135/95) DB Thrusters (50/35) (16-minute cap)		5 Rounds for Fewest Breaks: 4 Toes-to-Bar 3 Pull-ups 2 Chest-to-Bar Pull-ups 1 Bar Muscle-up		In teams of 3 for total distance: AMRAP 25: Run 400m Ski Erg (meters) Row (meters) Rotate through stations each time a teammate completes the run.		In teams of 2, 1 person working at a time. 4 RFT of: 40 Cal Assault Bike 30 Front Squats (135/95) 20 Shoulders to OH (135/95) 50 Sit Ups
5	There is a hard cap of 5 minutes for this workout. Tutorial on the Ski Erg: https://www.youtube.com/watch?v=I_11GqQOpSU&index=12&list=WL and https://opexfit.com/blog/how-to-improve-my-performance-on-skierg-workouts/ The intention is high power output in a short duration. Score is your time, if you complete the workout within the 5-minute time cap or your total number of completed reps if you do not complete the workout within the time cap. If athlete is using a barbell without bumpers, then have them take the barbell to just below the knees. Coaches be sure to allow for up to 24 minutes total time for this workout in the event that you need to run the class in multiple heats (as we have only 4 Ski Ergs).		A) (15-20 minutes) If an athlete cannot complete a strict pull-up or chin-up, then the workout is max unbroken time accumulated in the flexed-arm hang position (chin over the bar). B) (20 minutes) Intention is for athlete to come to complete stop on the box. Westside Tutorial for the Box Squat: https://www.westside-barbell.com/blogs/2014/how-to-execute-a-proper-box-squat Elite FTS Tutorial for Box Squat: https://www.elitefts.com/education/how-to-teach-and-coach-the-box-squat/		D-Ball Carry is a front-of-the-body carry, not on the shoulder (or on your back or head).		And for the....6:00PM RUN CLASS - "IN THE PARK" 1 mile Run for Time - Rest 4mins 800m Run for Time		Gymnastics Bar Complex: Scale to appropriate movements as needed based on movement capacity. How this is scored: Each time you drop off of the bar, you earn a point. The score for the workout is your point total across all 5 rounds.		Matt		Jen
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7	Oak Park Programming, Cycle 19, Week 2: 1/14/19 - 1/20/19
8	Mon	1/14/2019	Tue	1/15/2019	Wed	1/16/2019	Thu	1/17/2019	Fri	1/18/2019	Sat	1/19/2019	Sun 1/20/19
9	PRACTICE		COMPETITION		PRACTICE		PRACTICE		MENTAL TOUGHNESS		WEEKEND		WEEKEND
10	A) Midline Work - Evil Wheels 5 sets 5-8 reps B) AMRAP 18: 4 FR DB Lunge 6 DB Clean 8 DB Squats **7 second nasal exhale before start next round		AMRAP 12: Row 15 calories 10 Thrusters (95/65) 5 Power Snatch (95/65)		A) Ski Erg Sprints for: max wattage max calorie max 500m pace B) EMOM 6: O: CTB Max Effort E: D-Ball Chest Hold C) 15 min for total distance as team: Ski Erg 200m suitcase carry *Teams of 2-4		A) Box Squats B) 5 Rounds: 6 Sit-to-Stands 8 Muscle Snatches (6-minute cap) C) QAMRAP 8: 40 Double Unders 6 Tempo Dips / Tempo Push-ups		"Barf City" For time: 50 RKBS (32/24) 100 DUs 2K Row 2K Run (small & big loop) 100 DUs 50 RKBS		For time - 150 KB Goblet Squats. Every time you break, do 3 pull ups, 6 push ups, 9 cal row		FT: 150 KB Goblet Squats Every break, complete the following: 3 pull ups 6 burpees 9 Ab Mat Sit Ups
11	Shirley Notes: breath control day: a) inhale on evil wheel out, exhale in b) contolled, not stressed 7 second nasal exhale squat (w) clean core/midline breath		NICK Intended Stimulus: Choose a weight that allows for the student to go unbroken on both their thrusters and power snatches. Their strength should not be the limiting factor. The goal is to continue moving at a steady rate for all 12 minutes. Scaling: Row: Looking for students to get sub :90 every round Power Snatch (Strive for unbroken) - Lower the weight - Change to Hang Power Snatch for simplicity - Keep as power snatch, but modify the reps to 3 instead of 5 Goal is to get the student that is scaling to go at a similar pace as someone doing as prescribed/get similar rounds plus reps. Thrusters (Strive for unbroken) - Lower the weight - Have full ROM/A larger ROM = Higher Power Output/Higher Intensity (Depth of squat is consistent throughout ALL 12 minutes. Lockout is present, finishing with barbell over the shoulders. "This approach increases work capacity within the athlete’s current safe ROM as the athlete independently works to improve safe ROM." Intermediate: (EXAMPLE) AMRAP 12 12 Cal Row 10 Thrusters (75/55) 5 Power Snatch Beginner: (EXAMPLE) 12 Cal Row 10 Thrusters (65/45) 5 Hang Power Snatch https://journal.crossfit.com/article/cfj-scaling-crossfit-workouts		Jared P2 Dball ski erg pullup (strict) C2B Grip A) Intention: Work on dynamic power output moving through spinal flexion (have students see how low they can get the split during 15 strokes) and stability of strength in more of a spinal extension position with Dball. 6 min- Ski erg: https://www.youtube.com/watch?v=zD6R5hdE_8Y (5:30 mark) Half stroke (crunch)x2 3/4 stroke (elbows through) x1 Full stroke (hands past knees) x2 Full stroke x 10 *15 strokes should take approx 20 seconds. B) Intention: Grip strength (pullup, iso w/ ball). If cannot do C2B, do regular pullups. If cannot do regular, do just max kip swings. If cannot do kip swings, just do max pullbacks. C) Intention: Putting together parts A & B. TEAMS OF 4 / 2 people switching back and forth on the ski erg and two going out on the 200m suitcase carry. -Suitcase carry weight should be heavyish. Can be DB, KB, pinch carry, etc...		Matt Practice Day 3 Intended Stimulus: For Part (A), exposure to the Box Squat and focusing on speed/power. For Part (B), building strength and working on powerful transitions for the bar muscle-up. For Part (C), getting in some quality time working on the skill of Double Unders (not singles) and gymnastics pressing strength. Movements: Box Squats DUs MUs (Progressions) Core/Midline ALL COACHES: Include Parallette Shoot-throughs in your warm-up. Allow 6-10 minutes for this work. Video of the shoot-through drill here: https://www.youtube.com/watch?v=B0kKQs-G6Lc A) (18 minutes) Movement Capacity Use the same box height that students used in Test Week. Focus on powerful drive off of the box. Load is relatively light so rest periods can be minimized. Rep Scheme: 12 (Sets) x 2 (reps) @ 60% (of Test Week 1RM) B) (6 minutes) Movement Capacity The muscle snatch is the reverse of the bar muscle-up. The focus here should be on the speed and power of the transition and controlling the bar through the eccentric. Load should be light enough that technique remains sound throughout. The sit-to-stand - going from a candlestick to a deep squat to standing - is the transition of the bar muscle-up. Ideally, we are working from a good candlestick (shoulder-supported, hollow body position) into a good deep squat (feet together and upper body weight forward) C) (8 minutes) Movement + Work Capacity If athletes are proficient with double unders, look for ways to challenge their positioning (band their arms, put a Coregeous ball between their shins, speak into midline positioning) or have them focus on consistency. If athletes are developing their double unders, scale as appropriate, but this is a day to practice double unders, not a day to substitute singles. The dips/push-ups are straightforward upper body strength development. Tempo is 3-2-1. Three second eccentric, hold for 2 seconds, ascend powerfully. Coordinate breath with the movement.		Diz 35 min cap Stamina Stimulus		Jen Swings can be AKB or RKB 30 Minute time cap		Benet
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13	Oak Park Programming, Cycle 19, Week 3: 1/21/19 - 1/27/19
14	Mon	1/21/2019	Tue	1/22/2019	Wed	1/23/2019	Thu	1/24/2019	Fri	1/25/2019	Sat	1/26/2019	Sun	1/27/2019
15	COMPETITION		PRACTICE		COMPETITION		PRACTICE		PRACTICE		WEEKEND		WEEKEND
16	Franklin Hill "Up Over Around and Up" 2 Rounds on the 15:00		A) Weighted pullup Build to a heavy 3 B) 3 rounds for time with a twist 20/15 Calorie Row 15 Muscle Snatch **twist = fewest row strokes possible		CF Games Open 11.2 AMRAP 15: 9 Deadlifts (155/100) 12 Push-Ups 15 Box Jumps (24/20)		A) Box Squats B) FQR: 5 rounds on the 3:00 1:00 Toes to Bar / Plank 1:00 D-Ball Carry 1:00 Rest		A) Leg Strength Weighted Reverse Lunges B) For Maz Thrusters 3 Rounds on the 8:00 Adv: 24 Cals Ski + Max Thrusters Int: 18 Cals Ski + Max Thrusters Beg: 12 Cals Ski + Max Thrusters (2-minute cap per round)		BEACH WOD! REGULAR CLASS TIMES: 8am 9am 10am BUT THE LOCATION IS: Palisades Park @ Ocean & Montana		3 Rounds :90 :30 Weighted rope pulls Assault Bike for Cals Rotational MB Throws (R/L)
17	Matt & Diz Intended stimulus: Running and endurance. Scaling: Adv: <8:30 mile, Beg: >8:30 mile. Adv start at bottom of Franklin Hill, go up Franklin, down the back side of Franklin. right on Montana, right on Centinela, right on Lipton, and back up to the top of Franklin. Beg run same route, but begin at top of Franklin Hill. Coach into breath recovery protocols between rounds.		Jared P4 Snatch Row Grip Strict Pullup Midline Precursor to Part A) Grip Midline Superset (10-12 min) 5x3 Bar Pullover: https://www.youtube.com/watch?v=jdJQcLVSeec 5x10 Med Ball Pike Up: https://www.youtube.com/watch?v=X3ekxfr73Uk A) 5 working sets to find heavy 3 (10 minutes) (If don't have strict yet, obviously just working on strict and maintaining good hollow body position throughout) B) Point of counting amount of strokes is to emphasize the importance of utilizing the recovery stroke to get more power out of the drive. Each stroke is worth one second. Ex: If you finish workout in 5 minutes AND it took you a total of 120 strokes, then your score is 7 minutes. Muscle snatch weight should be the SAME weight with which you did monday's test workout.		Shirley Reflect before/after Coach into work capacity vs. movement capacity. Open Prep- DL/Push/BJ. Score as many reps as possible 1 round - 36 reps. Hit Full ROM on all moves. Encourage a plank push up using hand release. If movement capacity is limited in push ups, volume of reps can be scaled down to keep movement clean, and to keep people moving. Dont let movement capacity limit abity to keep moving forward in workout. If RX is desired- make sure movement capacity is priority.		Jamie A) (20mins) 12 x 2 @ 65% Lower at controlled tempo then... from the seated forward hinge postion - EXPLOSIVE to full extention. Intent is to challenge the bottom of the squat with attention to a stable spine/braced midline. B) (16min) For Quality Reps Intent is to do max TtoB's until you drop - then finish the minute with a static plank. D-Ball Carry's are held "High" in the chest - score the least # of drops in the minute - must be moving like "Druid" inside the gym space. The Plan: Can be done solo...or if there's a big group - Do in PAIRS: Stager Start - partner A starts on TtoB with partner B "on deck". After the minute, partner "A" moves on to the D-Ball Carry and partner "B" starts on TtoB. Each partner will REST after they complete the D-Ball Carry. Each partner will do 5 rounds. Intention: midline bacing priority on the plank and D-Balls Box Squat D-Ball Core/MidLine TtoB		NICK Practice Day 6 A) Double KB Front Rack Reverse Lunge 3x20 (10 Each Leg) The goal is challenege the midline/core and breath and to work on unilateral strength, which will feed into both long term (athletic/balanaced AF) and immediate focus. B) The intended stimulus is to work on power output! The 6 minute rest will have a breath protocol to keep the student focused going into the next round. 5 - POWERFUL Breath IN/OUT Through the Mouth 7 - Powerful Breath NOSE IN/MOUTH OUT 9 - Working on slowing the breath down into NOSE IN/OUT Squat (W) Thruster Ski Erg Breath		Matt A) KB Complex B) Drag, Sprint, Crawl C) Shuttle Relays		Shirley Goal is consistency/pacing. Can you find a pace and number of pulls, cals and throws that can stay consistent over the three rounds. YOU Chose pace/intensity that is sustainable. Don't be temped to go for MAX cals, go for consitency
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19	Oak Park Programming, Cycle 19, Week 4: 1/28/19 - 2/3/19
20	Mon	1/28/2019	Tue	1/29/2019	Wed	1/30/2019	Thu	1/31/2019	Fri	2/1/2019	Sat	2/2/2019	Sun	2/3/2019
21	PRACTICE		COMPETITION		PRACTICE		MENTAL TOUGHNESS		PRACTICE		WEEKEND		WEEKEND
22	A) 5 Rounds :30 :30 Ring Ab Roll-Out B) Box Squats C) 3 RFQ: 20 Kipping pull-ups :60 D-ball Static Hold --------- Final round includes1 max distance D-ball carry		"Hot off the DEVIL's PRESS" A) AMRAP 6: 6 Push Press (115/85) 6 Burpees (lateral over the bar) 6 HSPUs REST 6 Minutes B) Devil's Secret		6 RFQ: :40:20 Minute 1: 10 OHS Minute 2: 8-24 Cal Row Minute 3: 3-10 Strict Pull Ups Minute 4: 8-24 Cal Ski Minute 5: REST		"The Clint" 7 Rounds for total Goblet Squats: 1 min Box Up & Overs 1 min Lateral KB Swings (24/16) 1 min Battle Rope 1 min Goblet Squats (24/16) 1 min Rest		A) Monkeying Around B) Find a heavy 3-rep Squat Clean Thruster C) 8-10 RFQ: Unbroken Chest-to-Bar Pull-ups Rest :30 between sets D) 5 RFQ: 33 Double Unders 11 Thrusters (7-minute cap)		4 RFT: Run 400m 12 Deadlifts (225/155) 12 Box Jumps (24/20)		Overhead Press/Horizontal Pull Strength A1: Alternating Bent Over Row v1 A2: Tall Kneeling Strict Press v1 B1: Alternating Bent Over Row v2 B2: Tall Kneeling Strict Press v2 MovNat Obstacle Course -Balance -Crawling -Hanging
23	Shirley P7 Box Squat DBall Kipping Core Midline A) (5 Min) Core/Midline. Goal is engage lats and feel upper and lower body connection (core) while moving extremities. Can use kneeling position. can play with both hip and shoulder opening, or just shoulder opening. Shoud roll out to point of almost failure. If student doesn't have movement capacity for roll out, hold plank on rings, can elevate feet for more challenge. B) (20) Box Squat 10 x 2 @ 70% Control decent- braced midline. Sit to box, roll back to sit bones holding braced middle. Hinge back making sure to keep shins perpendicular and drive out from the bottum. C) appx 10min. If 20 pulls takes 3 to 4 sets scale down. Make sure it's heavy enough to make them work. If 40s easy- USE HEAVIER BALL. Coach into grip of hands, wrists and lats engaging on ball. Kip - goal to find full ROM on each swing. Kip BIG to find tension in arch and hollow position and work the tension/relaxation cycle. Can do Kipping pull ups, Kipping swings with bar tap, or just kip swing. Hold HEAVY DBall for as long as possible. After final round walk/carry with ball to find max distance carry. - Mark course in room with cones to note distance		Jamie & Jared Work Capacity vs. Movement capacity? Efficiency as it relates to all three movements? A) Time priority B) Coaches see tab 8 C) Reflection: Good? Better? How?		Nick P8 Squat (w) Row Ski Erg Strict Pullup Breath OPEN PREP - Movement Capacity & Work Capacity Use the first round of cal row/SPU/cal ski to establish the amount of reps. Key is to hit the target reps every minute. Sustainability. Get exposure to OHS - Midline stability. - You will be increasing the weight every 2 rounds. Example: 95/65 x2, 115/75 x2, 135/95 x2. Make sure students find something that ties into their movement capacity. Scaling options up to coach. Continue to teach into the "Sprint Start" for both Row/Ski Erg. Muscular endurance for the Strtict Pull Up - Speak into NO CHICKEN NECKS! LATS! GRIP STRENGTH! CORE TO EXTREMITY! BOOM!!!!		Diz 34 min - no rest between movements. First 3 movements meant to be athletic --> GO! MT context: after all the explosive and athletic work, how many squats can you do/keep up. Try to keep the transition times quick and the rest break minimal. Box height depends on height: For a big class, start at different stations BUT the squats have to be the 4th movement. Ideally, I'd like people to start on the Up & Overs. OR you can stagger start by 4 minutes if 2 heats will work. Lat KBS: https://www.youtube.com/watch?v=BYMu-9d71sk Box Up&Overs: https://www.youtube.com/watch?v=5i2EVtLtMfg		Matt P9 Clean thruster DU C2B Grip (A) Monkeying Around (5-7 minutes) Grip Strength work, hanging on the Pull-up rig in variety of ways 4-6 Rounds of :30 of active work, Rest on Coach's interval Options: Scap Pulls, Grip Switches, Eccentric Pull-ups, Bar-over holds, Bar Traverses, Monkey Taps, Single-arm hangs Encourage exploration & use this as part of your extended warm-up for Part (B) (B) (12-15 Minutes) Squat Clean Thruster Intention: Have people move QUICKLY to build to a heavy(ish) (no misses) 3-rep Squat Clean Thruster. Each rep is from the floor. (C) Chest-to-Bar Pull-up Work (10 minutes) 8-10 Rounds of unbroken Chest-to-Bar Pull-ups; Rest :30 between sets Intention: Find a volume that you can do for unbroken sets across the entire workout; preference for scaling is jumping negatives for 2-4 reps per set, rather than bands or jumping (D) (7 minutes) Conditioning & DU skill work under duress Intention: Reduce the load to not more than 60% of Part (C) and move smoothly and unbroken through the whole workout. Scale double unders to attempts or a time duration or some combination of attempts and complete reps, or penguin drills, but no one should be doing single-unders (medical exceptions obviously apply) because this is an opportunity to practice double unders.		Matt		Jared ABOR v1: Sumo stance/KBs ABOR v2: Feet back/KBs Tall Kneeling v1: Anti Rotation (Opposite arm holding band) Tall Kneeling v2: Overhead Box Press
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25	Oak Park Programming, Cycle 19, Week 5: 2/4/19 - 2/10/19
26	Mon	2/4/2019	Tue	2/5/2019	Wed	2/6/2019	Thu	2/7/2019	Fri	2/8/2019	Sat	2/9/2019	Sun	2/10/2019
27	PRACTICE		PRACTICE		COMPETITION		PRACTICE		COMPETITION		WEEKEND		WEEKEND
28	A) EMOM 12 3-Position Snatch B) Box Squat C) AMRAP 8: 16 Air Squats 2 Muscle-ups		A) 5 Rounds on the 2:00 10 D-Ball Sumo Deadlift Max Effort T2B B) AMRAP 12 250m Row 7 SA DB Hang Clean L(45/30) 7 SA DB Front Squat L 7 SA DB Hang Clean R 7 SA DB Front Squat R		A) 1-Rep Max TGU (15 minutes) Rest 5 minutes B) "Tear Down That Wall" 4RFT: 25 Med Ball Push Press (20/14) 25 WB Sit-ups		A) EMOM 15: Min 1: Strict Pull-ups (single set) Min 2: Core/Midline Min 3: More Core B) 5 Rounds for Consistency: :60 Ski Erg (cals) :60 DB Thrusters :60 Double Unders :60 Rest		For Time: Assault Bike Cals (30/20) 30 D-Ball Ground to Over Shoulder (100/70) 30 Burpee Box Jump Overs (32/24) Assault Bike Cals (30/20) (10-minute cap)		In teams of 2, with 1 person working at a time: 200 Double Unders (or 400 singles) 100 Hang Power Cleans (155/105) 200 Double Unders 100 Front Squats (135/95) 200 Double Unders 100 Shoulders to OH (115/75)		4 RFT (23 Minute Cap) 60 Cal Row 2 Rounds of Cindy
29	Shirley P10 Box Squat Snatch MU Breath ATTENTION: Please include kipping Ring Rows in warm up to work as skill transfer to Muscle up. Kipping ring rows. Working in global extension. Winding up shoulder into external rotation. need ring and boxes. WATCH VIDEO https://www.youtube.com/watch?v=9V_go66Er0A A)(12) 3 Snatches 1 Hang power snatch 1 Hange (below knee power snatch) 1 Power snatch intetion is not to go as heavy as you can, but to work at a load that allows hip extension and breath control. B) (20) Box Squat Week 5 12 x 2 @ 60% + 10#s Bracing neutral key and POWERFUL hip extension. C) (8) Conditioning work. Breath Priority. Coordinate with movemnt. Inhale on decent of squat and exchale on up. Muscle up: Inhale on extension of MU and exhale on flexion. Might need more than two breaths dureing muscle up if slow with skill work.		Diz P11 wt'd squat dball row t2b grip A) 10min. Movement capacitty with some speed. Watch shoulder shrug with Dball DL. Score for total T2B. Knee raises the scale of choice. Seconds in bar hang another scale. VUps only if a shoulder problem. If we don't have enough dballs, consider a heavy DB, getting fingers under the heads of the DB. B) Intention: Stabilizing core while moving through complex well. Hold onto the DB through the 14 reps to tax grip. Alternate sides each round. Movement capacity during complex, work capacity during row. Row should be 85% effort. ***Change made - was: B) AMRAP 12 250m Row 7 SA DB Hang Clean (45/30) 7 SA DB Front Squat 7 SA DB Row Now: AMRAP 12 250m Row 7 SA DB Hang Clean L(45/30) 7 SA DB Front Squat L 7 SA DB HC R 7 SA DB FS R USE DB PULLS IN WARMUP AS UNOFFICIAL A		Jamie & Jared A) 15min. UP AND DOWN. Can use any piece of equipment to increase load. B: Working Capacity - but with these standards: -WB Push Press -Height: 14th brick from floor in big room (mark "X" with chalk) -WB SIT UP -As close as desired without touching with feet -Butterfly Hip Position -Ball touches floor behind head -Ball thrown to wall (approx head height) and must be caught (redo whole situp if ball is dropped)		Matt P12 Thruster Ski Erg D.U. Pull Up (Strict) Core/Midline Intention: Part (A) is continuing to build strict pulling strenght and core/midline strength while also prepping the body for Part (B). Part (B) is more exposure to the Ski Erg, more practice on double unders (under fatigue), and some combo movement capacity and work capacity with the dumbbell thrusters. Part (A) (15 minutes) Strict Pull-ups / Chin-ups can incorporate any strict pulling work appropriate to the athlete, from chin over the bar holds, to jumping negatives, to strict partial pulls, to strict pulls, to weighted strict pulls. Core / Midline - Plank DB Pullthrough (30-45 seconds of work). Focus is on stability and midline integrity. More Core: Single-arm or double-arm OH Sit-up. Among other benefits, this will help prep the movement for the ski erg in Part (B). A little bit of weight goes a long way here. https://www.youtube.com/watch?v=7gCEGQyZDq8 Part (B) (19-23 minutes, if going in waves) FGB-style. Continuing to develop capacity on the Ski erg, working thrusters in a DB variation, and working on double under movement capacity under fatigue. Ideally, regardless of how you stagger classes, everyone will finish their rounds on DUs to be under the greatest fatigue with the rope. However, consider varying the order if the priority for some athletes is to actually get a few double unders and fatigue will slow their progress rather than give them an appropriate challenge to their capacity. Weight on the thrusters? Something you can move for most of the minute and move well. No one should be doing single unders in Part (B) - penguins, double under attempts, any other appropriate variation with an eye on actually getting double unders should be used here (with the exception of injured athletes).		NICK Intention: Work Capacity/Pain Cave Tolerance Testing athleticism with a higher box jump (MT sprinkle)/power output! By incorporating higher box jumps, it feeds into speed strength that we're training from the box squats. If work is not finished in the time cap, score = total points.		Jen		NICK
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31	Oak Park Programming, Cycle 19, Week 6: 2/11/19 - 2/17/19
32	Mon	2/11/2019	Tue	2/12/2019	Wed	2/13/2019	Thu	2/14/2019	Fri	2/15/2019	Sat	2/16/2019	Sun	2/17/2019
33	MENTAL TOUGHNESS		PRACTICE				COMPETITION		PRACTICE		WEEKEND		WEEKEND
34	FT (Nasal Breathing Priority): 400m Run 30m OH Plate Walking Lunges (45/25) 800m Run 30m OH Plate Walking Lunges 1 mile Run 30m OH Plate Walking Lunges (30-minute cap)		A) EMOM 16: Odds: 3-position Hang Power Clean Even: 2-to-1s B) FT (with a partner): 8-6-4-2 reps of: 10m D-Ball Shuttle Carry D-Ball Ground to Over Shoulder (10-minute cap)		A) Ski Erg -Sprints for: max wattage max calorie max 500m pace Then... -21 Cal for time B) Weighted Pull-up Build to a heavy 3 C) 4RFQ :60:30 Weighted Squat/Lunge Complex C2B Pull-ups (3 sets)		Franklin Hill "Up Over Around and Up" 2 Rounds on the 15:00		A) Box Squat B) Open Prep 5 Rounds of: AMRAP 2: 30 Double Unders 15 Power Snatch (75/55) Rest 1 minute between rounds		John Hackelman Fitness Extravaganza!		AMRAP 22 :30 Hang anyway 6 Precision jumps 30m Crawl anyway Balance 300m Run
35	Shirley / Jamie Going NAF is the priority metabolically..coach into using Nasal Breathing as a "pace" setter for running efficiency and stamina in the room to go unbroaken. With the Plates in the overhead postiion coach into: active press over head, strong braced midline and good "walking" lunge archetype. The distance of the lunges: Place cones approx. 3feet from the walls to establish the "15m" length of the room - one lap of the room totals: 30m		Matt P13 Clean D-Ball Pull Up (Kipping) Core/Midline Pre-A (5 minutes) As part of the dynamic warm-up, 15-30-45-30-15 Hollow/Arch Ladder. Get their midlines awake and use this as an opportunity to connect the midline strength to all the pieces of Parts A and B. A) (16 minutes) Intention: Drilling positions on the clean & working kipping skills in the context of a practice day variation of a workout from the NorCal Masters Odds: 3 Hang Power Cleans (High hang + Mid thigh + Above knee) - focus on bar path (hit the positions on the pull), keeping shoulders over the bar in the mid-thigh & above-knee hangs, and quick turnover of the elbows Evens: 2-to-1s = 1 kipping pull-up + 1 kipping toes-to-bar; get about :40 seconds of work in but stop and reset once you lose the timing of the kip; For advance athletes scale the pull-up to a C2B Pull-up; Scale down as appropriate (suggestion of 1 kip swing + 1 knee raise). The priority for this piece is the SKILL CAPACITY of the kipping. B) (12 minutes) Intention: Connecting the pieces of the core work and the cleans to a more "functional" object. Does core strength and hip extension from Pre-A and A carry over into an odd object and higher intensity effort? A little partner piece to finish off the workout, applying the clean technique practiced in Part A to a different object (the D-Ball). Partner 1 will complete 8 shuttles and 8 D-Ball Over the Shoulders (alternate shoulders), then Partner 2 will complete that round. Continue with each round in this manner. Six lanes might be a little tight if you run them all from one end, but lanes can be staggered and started from each end of the gym to handle at least 6 lanes. This should be a hard effort (not maximal, but near it).		Jared P14 Squat (W) Ski Erg Pull Up (Strict) Chest To Bar Grip A) (7 min) Compare to practice day on 1/16 Ski erg: https://www.youtube.com/watch?v=zD6R5hdE_8Y (5:30 mark) Sprints: Half stroke (crunch)x2 3/4 stroke (elbows through) x1 Full stroke (hands past knees) x2 Full stroke x 10 *15 strokes should take approx 20 seconds. 21 Cal: Apply sprint technique in conjunction with getting 21 cals B) Precursor to B---Review/work on (7 min) Bar Pullover: https://www.youtube.com/watch?v=jdJQcLVSeec Med Ball Pike Up: https://www.youtube.com/watch?v=X3ekxfr73Uk 5 working sets to find heavy 3 (10 minutes) (If don't have strict yet, obviously just working on strict and maintaining good hollow body position throughout) C) (12 min) Squat + Rev Lunge + Rev Lunge: a complex that is meant to be done continuously for one minute. Student has either one KB or DB in the rack position. After completing one rep (squat+lunge+lunge), student will switch which arm is holding the weight. Pick a weight that one can confidently move and not put down for the entirety of the minute. Intention: Movement capacity/strength that allows one to have a minute of continuous work capacity. C2B: Student has one minue to get as many C2B pullups in as they can; however, they only get three sets to do so. The intention is not to max out each set, but train strategy in breaking before one needs to in order to maximize the movement capacity and work capacity of the subsequent two sets.		Intended stimulus: Running and endurance. Scaling: Adv: <8:30 mile, Beg: >8:30 mile. Adv start at bottom of Franklin Hill, go up Franklin, down the back side of Franklin. right on Montana, right on Centinela, right on Lipton, and back up to the top of Franklin. Beg run same route, but begin at top of Franklin Hill. Coach into breath recovery protocols between rounds." mmnmb-		NICK P15 Box Squat Week 6 DU Core/Midline Breath WARM UP: THE BIG 3 - 1) Curl Up - Strengthening your hip flexors 2) Side Plank - Activates the lateral oblique and QL muscles on only one side of the body, making it an excellent choice for addressing weak links in stability while placing minimal forces on the spine. It also engages an important stabilizer of the hip/pelvis on the lateral hip (the glute medius) 3) The Bird Dog - Promote a stable core while movement occurs at surrounding joints (either the legs or arms and legs together). https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/ Intention: MUST USE SNATCH GRIP/HOOK GRIP :-) https://www.catalystathletics.com/article/2167/The-Hook-Grip-Why-How-to-Do-It-Correctly/ Open Prep - Power Ouput - Move Fast! - Use the same weight that you used in Monday's Test Week workout. DO IT! Grip Strength/Control of breathing while cycling the BARBELL/Awareness of your core/midline from ground to overhead. Focus on Breath Protocol During 1 Minute Rest - 5 Mouth In/Out 7 Nasal In/Mouth Out 9 Nasal In/Nasal Out				Shirley Be creative (ish) with yoru movement for 22min. Can you find new ways to hang, crawl, jump and balance that give a little challenge or fun. EXPLORE youre movement
36
37	Oak Park Programming, Cycle 19, Week 7: 2/18/19 - 2/24/19
38	Mon	2/18/2019	Tue	2/19/2019	Wed	2/20/2019	Thu	2/21/2019	Fri	2/22/2019	Sat	2/23/2019	Sun	2/24/2019
39	PRACTICE		COMPETITION		COMPETITION		PRACTICE		PRACTICE		WEEKEND		WEEKEND
40	A) 5 Rounds on the 2:00 Tempo Front Squats B) EMOM 8 1 Hang Below Knee Power Snatch + 3 Overhead Squats C) 8 RFQ :40:20 5-10 Strict Pull Ups 12-20 Calorie Row		Oly Meet A) 1 RM Snatch (20 minutes) B) 1 RM Clean & Jerk (20 minutes)		"Diane on the Run" For time: 21159 Deadlifts (225/155) HSPUs = 400m Run		A) Core/Muscle Up Feast B) Box Squats C) FQT: Seesaw DB Thrusters 30-20-10 Dips 15-10-5		A) Team Ski-Erg Race! B) 5 Rounds on the 3:00 :60 Max Unbroken Toes-to-Bar :60 Max D-Ball Chest Hold :60 Rest		CrossFit Games Open 19.1 & "30 for 30"		3 Rounds with a partner: 30 Back Squats 30 Cals on the Assault Bike Share however you like
41	NICK P16 Squat (W) Snatch Row Pull Up (Strict) Grip A) 5x10 @ 3010. Choose a lighter weight that will allow you to hold the structural integerity of the front squat. A flat back with elbows up. Example: 95lbs takes me anywhere from 50-60 seconds to complete. Students should get anywhere from 50 - 70 seconds of rest. Looking to bring about awareness to people's positional strength with the utilization to breath and brace. B) Work on technique and efficiency. If student wants to increase weight, they will do so every 2 rounds. Use the stretch reflex for the hang below knee on the power snatch. Shoulders staying over the bar and getting tall in the extension. Find your breath and lockdown 3 controlled overhead squats. C) :40:20 - Find consistency! Power output plus pulling strength. Scale up by adding weight to your pulls. Scale down by using a band or ring rows. I want students to find a consistent number to attack for both movements. Learning your movement/work capacity with little rest is the name of the game. Score = Highest number of cals/pull ups vs lowest number of cals/pull ups. The best overall score will therefore be 0. DARK HORSE https://darkhorserowing.com/4-things-you-can-apply-to-instantly-improve-your-rowing/ #1. Keep Your Heels Down If you talk to any good personal trainer or coach about how to move, you’ll pick up on the concept that when you’re using your legs, for the most part, you should have your weight evenly distributed through your whole foot. That means putting some of your weight on your heels and the ball of your foot. This is done to engage the entire leg and not dominate to either the quads or hamstrings exclusively. This balance is critical to good indoor rowing and how to row well because 60% of force production comes from your legs if you lift the heels and don’t learn to push through the entire foot you’re missing a lot of force and setting yourself up for poor movement habits.		Matt Oly Meet! Power or Squat, athlete's choice. No more than 3 misses on each and keep strictly to the time caps.		Shirley 15min cap Feel competitive- by moving quickly and having control of movement. Scale movments so you can move well and quickly. DL Load should feel like about 7/10. Deadlifts should be able to be done unbroken- then chose how you want to partition. HSPU or push- No more than 4 sets (for 20 reps) (scalled then movement to allow 4 or fewer sets) knowing that HSPU strength with decline as worout goes on.		Jared P17 Box Squat Thruster MU Core/Midline A) 10 min 4x 10 (per side) Dead Bug w/ Foam Roller https://www.instagram.com/p/BteC_XKhJNQ/ 4x 3-5 Dip Balance: 7:45 mark https://www.youtube.com/watch?v=dyrPY6L-lUo 4x 5-10 Candle Stick Transition Drill (Pg. 266 Freestyle Connection) B) 10 x 2 @ 70% + 10lbs C) DB See-Saw Thruster: Front squat with a weight in front rack on each hand. Coming out of the hole, you will press one weight overhead while other stays in front rack (alternate each rep). Dips: -Instead of dips (could do max muscle ups) -Coach into stopping before "the point of no return"		A) 5K Race In teams of 4, warm up by rotating on 1min intervals for 5mins: Use Progressive gears: #1 N/N @ 50 #2 PN/N @ 65% #3 PN/PN @ 75% #4 PN/M @85% #5 M/M @ 90% Teams must use each member and stratagize on how to best tackle the distance. 35min Cap B) 15mins TtoB "MAX" means once you drop off the bar, your're done. Same for the D Ball Holds! Intention: Grip strength on the TtoB and bracking and breathing on the B-Balls.		Kevin		Jen Alyssa will take the 10am class as part of her 30 for 30
42
43	Oak Park Programming, Cycle 19, Week 8: 2/25/19 - 3/3/19
44	Mon	2/25/2019	Tue	2/26/2019	Wed	2/27/2019	Thu	2/28/2019	Fri	3/1/2019	Sat	3/2/2019	Sun	3/3/2019
45	PRACTICE		MENTAL TOUGHNESS		COMPETITION		PRACTICE		PRACTICE		WEEKEND		WEEKEND
46	CrossFit Open Prep 5 Rounds on the 5:00 Round 1 12/9 Cal Row 15 T2B 15 Squat Cleans (115/75) Round 2 12/9 Cal Row 15 T2B 13 Squat Cleans (135/95) Round 3 12/9 Cal Row 15 T2B 11 Squat Cleans (165/115) Round 4 12/9 Cal Row 15 T2B 9 Squat Cleans (205/145) Round 5 12/9 Cal Row 15 T2B 7 Squat Cleans (225/155)		AMRAP 25 40m Sled push 18/12 Cal Assault bike 60s Forearm plank hold 6 Candlestick sit to stand 100m Farmers carry		The CHIP--OLLA Buy in: 1 min (per arm) SA KB Front Rack Wall Sit 50 OP Burpees 40 OH KB Swings (24/16kg) 30 (per arm/alternating) SA KB Push Press (24/16kg) 20 (2 count) Lateral Jumps 10 Bar Muscle Ups Buy out: 400m SA KB Front Rack Carry (switch @ 200m) *18 min CAP		A) EMOM 8 4-8 Strict C2B Pull Ups B) Partner AMRAP 18 for total Ski Erg Meters P1: 150m DBall Shoulder Carry P2, P3, & P4 AMRAP: 6 Burpees to Target Ski Erg Bar Hang		A) Box Squats B) "Annie OakL.A.y" FT: 50-40-30-20-10 DUs 10-8-6-4-2 Ring Muscle-ups (10-minute cap)		CrossFit Games Open 19.2		A) Bench Press Work up to a heavy 3-rep B) 4 Rounds on the 5:00: 400m Run Max Reps Bench Press (75% of Part A) (Work capped at 2:30 each round)
47	Nick & Char P19 Squat (W) Clean Core/Midline Breath 3 Minutes of Work / 2 Minutes of Rest Stagger 2 minutes from first wave. Potential 26 minutes. Intended Stimulus: Moving a barbell with efficiency while having a high heart rate. Midline/Core/Grip muscular endurance. Utilizing your breath as best as you can in order to be efficient from one movement to the next. Scale to Intensity: Row: I’m looking for people to be off the rower in :45 seconds or less. T2B: The outliers, UNBROKEN. The majority, 2 or 3 quick sets with limited rest between. Squat Cleans: Movement & Work capacity conversation. Can scale student down to power cleans or hang squat cleans. Work Capacity. Can the student cycle the barbell while under fatigue?		Jamie & Shirley Intention is to have a longer duration wod in which you find a flow and doesnt' leave a mark. make KB heavy, posture priority and DON"T run.		Jared RX assumes same KB weight for all movements Buy in: Front Rack Wall Sit: https://www.youtube.com/watch?v=Y4vaFqDhlO8 *Just ONE bell, unlike demo. OP Burpee: Clap over head in bottom of pushup Lateral Jumps: Use single parallete Muscle Up scale: 1 Pullup + 1 HR Pushup = 1 rep Buy out: Bell must be racked as shown in wall sit video		Diz P20 DBall Ski Erg Strict Pull C2B Grip A) 8 minutes Movement Capacidad. Scale as needed. No more than :40 of work B) 18 minutes.Work Capacidad While Partner P1 is Dball carrying, Other partners 2,3, & 4 are moving through the Burpees, Ski Erg, + Hang. Every time whoever is on burpees is done, rotate on movements withine the partners who are in the room. When P1 comes back in P2 goes out with the ball. P1 takes P2's place in the rotation of movements. Score is total ski erg meters. Ideally, I'd like to measure out 150m as an extended route of the 100m (no crossing the street). Maybe that's to the alley and a bit past the Mazda sign? I'll measure it out soon.		Matt Box Squat Double Unders Muscle-ups Core/Midline In warm-up: :10-:20-:30-:20-:10 Hollow hold/Arch hold as part of warm-up A) (18-20 minutes) 12 x 2 @ 60% + 20lbs Intention: Continuing to develop movement capacity and awareness in the box squat. (8-10 minutes) Extended Bar MU progressions in the transition from A) to B) (poach from Jared) Intention: Building movement capacity in the muscle up. B) (10 minutes) "Annie OakL.A.y" FT: 50-40-30-20-10 DUs 10-8-6-4-2 Ring Muscle-ups (10-minute cap) Intention: Movement capacity meets work capacity. What does practice context mean to you? A multitude of scaling options for both movements. What is the stickiest spot in this for you? Make that your focus. If these movements appear in 19.2, what should your practice today look like?				Matt A) (15-18 minutes) Work up to somerthing heavy but clean and NO MISSES. This is not a max out session. B) (20 minutes) Work is capped at 2:30 each round. Spotters are mandatory.
48
49	Oak Park Programming, Cycle 19, Week 9: 3/4/19 - 3/10/19
50	Mon	3/4/2019	Tue	3/5/2019	Wed	3/6/2019	Thu	3/7/2019	Fri	3/8/2019	Sat	3/9/2019	Sun	3/10/2019
51	COMPETITION		PRACTICE		PRACTICE		COMPETITION		PRACTICE		WEEKEND		WEEKEND
52	Cycle 18 Test Workout THROWBACK Run 1 Mile 50 DB alt Box Step Ups (50/35) (24/20) Run 1 Mile		A) AMRAP 2 Stict Pull Ups 1 Minute Rest AMRAP 3 L - Sit 1 Minute Rest AMRAP 4 Bar Hang Score = Total Reps B) For Time: (8 Minute Cap) 30 - 20 - 10 Power Snatch (95/65) Calorie Row		A) 6 RFQ 6 Dball lap to up over bar 4-6 Candlestick levers B) Box Squat 10 x 2 @ 70% + 20lbs		"16.1 - ish" AMRAP 20 OH Plate Walking Lunges (45/25) 10 Burpees to a Plate OH Plate Walking Lunges 10 Pull Ups		A) QAMRAP 8: 8 Bulgarian Split Squat (each leg) 8 Single-arm DB Push Press (each arm) B) Breath Gear Pyramid EMOM Ski Erg DB Thrusters C) "Choo-Cha" FQT: 15-10-5 Ski Erg cals DB Thrusters (5-minute cap)		CrossFit Games Open 19.3		Partner AMRAP 20 Partner 1: Run 200m Partner 2: 6 Knee to Elbow 7 Burpees 8 RKBS (32/24) 9 Squats
53	Jared Box height should prioritize hip crease below the knee at the start (to test deep hip flexion), as appropriate. Both feet should be fully on the box at the top (no heels hanging off) and body fully extended at the top of the movement. Dumbbells are held at the sides. Reflection: Compare and contrast with test/retest of last cycle		NICK P22 Snatch Row Pull Up (Strict) Grip Core/Midline A) 15 Minutes CORE/MIDLINE/GRIP ENDURANCE. L-Sits: https://barbend.com/l-sit/ B) Choose a weight where you can do big sets on your power snatches. POWER OUTPUT! Snatch Grip! :)		Shirley P23 Box Squat D-Ball T2B Core/Midline Warm up appx 5 min Core/MIdline with plank. Contralateral arm/leg extension. And add hip flexor activation (coaches choice) A) (15) Intention: How well do you move odd/heavy objects. Can you brace and move around and breath? With a partner to help pass ball back under bb. Set bb lower than needed to start on the righ. . Might use RB to anchor bb to rig. With DBall move quickly and with quality to increase heart rate. Find height to where bar is at base of sternum (where bottum of dball is held at chest level) only move 1 way toward wall. For Candlestick lever use rig to hold onto as you build candle stick lever and or reverse crunches. These are to be slow and controlled. B) (20) Box squat 10x 2 @70% plus 20# Squat D-Ball T2B Core/Midline		Diz Walking Lunges are 3 Lengths starting underneath the rig. Walk to the windows to the wall to the windows. Do burpees. Walk to the wall to the window to the wall. Do pull ups. Jump with both feet onto the plate. Chest must touch the ground on burpee; head can be above plate.		Matt & Char P24 Squats (W) Thrusters Ski Erg Breath PRE-A ACTIVATION / WARM-UP (6 minutes) Up-regulation breath as part of the warm-up Intention: Prepping the body for work Option #1 Dry-land swimming 3 Rounds of: 10 Air Squats 4 Burpees Hypoxic running in place (pinched-nose breath hold) Rest (Coach's interval) Round 1: Breath however you want, Round 2: Nasal breathing, Round 3: Nasal Breathing with hold on exhalation Option #2: Hypoxic intervals on AB and/or Ski Erg (limited by class size - more than 10 people this isn't really feasible logistically) 3 minutes of nasal breathing - 30 seconds of nasal with breath hold for 5 seconds (bike), 3 pulls (rower), 5 pulls (ski erg) A) (8-10 minutes) Movement Capacity Intention: Activation and awareness of the component pieces of thruster For quality work in 8 minutes: Bulgarian Split Squats 8 reps each leg Single-arm DB Push Press 8 reps each arm B) (8-16 minutes) Breath & Movement Capacity Intention: Putting pieces together EMOM 8: Odds: Gears on Ski Erg (Gears 2-3-4-3) Evens: Light weight DB Thrusters (Gears 2-3-4-3) If 9+ people, add a station of rest (bringing breath down - 4 times through for 12 minutes of stations); if 13+ people, add a station on the bike as well so...Ski -> Thrusters -> Bike -> Rest (3 Rounds total for 12 minutes of stations - go gears 3-4-3) C) (10 to potentially 20 minutes) Work Capacity meets Movement Capacity meets Breath Capacity: Intention: Get a dose that's appropriate to your capacities Not an all out effort (can you stay in gear 4?) but a good dose of feeling out something similar to Monday's test workout) Cap at 5 minutes, with intention of getting everyone in under the cap				Diz Partner 1 picks up where P2 left off
54
55	Oak Park Programming, Cycle 19, Week 10: 3/11/19 - 3/17/19
56	Mon	3/11/2019	Tue	3/12/2019	Wed	3/13/2019	Thu	3/14/2019	Fri	3/15/2019	Sat	3/16/2019	Sun	3/17/2019
57	PRACTICE		PRACTICE		MENTAL TOUGHNESS		PRACTICE		COMPETITION		WEEKEND		WEEKEND
58	A) Evil Wheels 5 x 5 B) EMOM 12 O: Shirley's Pull Complex E: Dball Shuttle Carry C) Box Squats		A) Ski Erg -Sprint start into 21 Cal (Gear 3) -Sprint start into 9 Cal (Gear 5) B) Weighted Pull-up -Build to a heavy 2 C) 4RFQ :60:30 Weighted Squat/Lunge Complex Max Cal Row (fewest strokes)		"Silber Lining" FT 400m Run 12 Alt Pistols 16 DB Renegade Rows (35/20) 20 DB Russian Twists 800m Run 24 Alt Pistols 32 DB Renegade Rows (35/20) 40 DB Russian Twists 1250m Run 36 Alt Pistols 48 DB Renegade Rows (35/20) 60 DB Russian Twists (40 min cap)		A) 6 RFQ :40:20 Double Unders C2B B) 5 Rounds of: AMRAP 2: 10 Hang Power Cleans (135/95) 15 DB Thrusters (50/35) Rest 1 minute between rounds		Franklin Hill "Up Over Around and Up" 2 Rounds on the 15:00		CrossFit Games Open 19.4
59	Matt & Shirley P25 Box Squat D-Ball Pull-ups (Kipping) Core/Midline A) 8 min. Intension Bracing, breathing activation and awarness of spine. B) (12) Shirley's pull complex- from test week.: 4 TTB, 3 kipping pull ups, 2 C2b, 1 MU. To expose to kipping where they are at. Let student have automomy with coach suppoert to work where they are at and be creative in crafting a complex to be done on bar. EX: 3 scap pull, 3 kip swings, 3 pull ups. or kip pulls, chest to bar, TTB. kiping to butterfly etc. Cyle through 1 of each TTB, kipping, pull, C2B, Muscle up. Remind people to work the Push off the bar. Dball intention practice high and low carries in preparation for retest. Can you lanes or lap set up. Braced mindline while moving. C) (20) Box Squats 12 x 2 @ 60% + 30lbs Core/Midline activation- evil wheels? yes patner: Pull up/ Dball carry/hold combo? A: completes x pulls. b holds/carry's ball? i like a pull-up complex paired with a d-ball hold/carry (maybe shuttles in the gym?) Similar to the Friday test workout...?		Jared P26 Squat (W) Row Ski Erg Pullup (Strict) Breath A) Ski erg: https://www.youtube.com/watch?v=zD6R5hdE_8Y (5:30 mark) Sprints: Half stroke (crunch)x2 3/4 stroke (elbows through) x1 Full stroke (hands past knees) x2 Full stroke x 10 *15 strokes should take approx 20 seconds. Send groups in waves on the 90 second/2 min mark. B) Precursor to B---Review/work on (5 min) Bar Pullover: https://www.youtube.com/watch?v=jdJQcLVSeec Med Ball Pike Up: https://www.youtube.com/watch?v=X3ekxfr73Uk 5 working sets to find heavy 2 (10 minutes) (If don't have strict yet, obviously just working on strict and maintaining good hollow body position throughout) C) (12 min) Squat + Rev Lunge + Rev Lunge: a complex that is meant to be done continuously for one minute. Student has either one KB or DB in the rack position. After completing one rep (squat+lunge+lunge), student will switch which arm is holding the weight. Pick a weight that one can confidently move and not put down for the entirety of the minute. Intention: Movement capacity/strength that allows one to have a minute of continuous work capacity. Point of counting amount of strokes is to emphasize the importance of utilizing the recovery stroke to get more power out of the drive. Score is number of strokes minus cals. Ex. Accumulated 15 cals in 60 seconds with 22 strokes (22-15=7)		Char & Diz Cycle 8 TEST Workout (5/6/15 and 8/5/15)		Nick P27 Clean Thruster Double Unders Chest To Bar Grip A) 12 MINUTES Double Under Effciency - https://boxlifemagazine.com/better-dubs/ - Hand & Elbow Position - Keep your elbows and arms by your sides but let them hang loosely. Remember, you want your wrists to do the majority of the work, so don’t tense your arms unnecessarily. - Handle Grip - Lightly grip the handles of the rope with your fingers—not your palms—as if you were holding a paintbrush. This way your wrist can fully rotate as it’s designed to, allowing the hands to flow with the rope and the handles to turn down. - Use Your Wrists - The wrists are key to generating momentum for the jump rope to start revolving. Keep your arms close to your body and flick those wrists as they were designed to. Work smarter, not harder. - Body Awareness - Keep a hollow body position (like the starting point of a hollow rock) and a neutral head position. Keep your torso straight and jump in the same place. Some athletes will have a tendency to bend forward during the double-under in an attempt to shorten the distance the rope needs to cover. That will lead to you moving all over the place when jumping, which decreases your efficiency, puts more stress on the shoulders and will inevitably lead to tripping. --------------------------- Chest To Bar - Focus on STRICT rather than KIPPING if student doesn't have adequate strength. Find the appropriate progression for your student. https://barbend.com/chest-bar-pull-ups-progression-beginners/ ---------------------------- B) FINISH WHERE YOU LEFT OFF FROM PREVIOUS ROUND! Building up a tolerance for THURSDAY'S TEST WEEK WORKOUT. Have students open their hips and get their elbows up after the completion of each rep. Ideally, have students choose a weight that allows them to cycle through both Hang Power Cleans & DB Thrusters UNBROKEN.		Jamie Intended stimulus: Running and endurance. Scaling: Adv: <8:30 mile, Beg: >8:30 mile. Adv start at bottom of Franklin Hill, go up Franklin, down the back side of Franklin. right on Montana, right on Centinela, right on Lipton, and back up to the top of Franklin. Beg run same route, but begin at top of Franklin Hill. Coach into breath recovery protocols between rounds."
60
61	Oak Park Programming, Cycle 19, Week 11: 3/18/19 - 3/24/19
62	Mon	3/18/2019	Tue	3/19/2019	Wed	3/20/2019	Thu	3/21/2019	Fri	3/22/2019	Sat	3/23/2019	Sun	3/24/2019
63	PRACTICE		COMPETITION		PRACTICE		COMPETITION		PRACTICE		WEEKEND		WEEKEND
64	A) 3 RFQ: 7 Tempo Back Squats 3131 7 Hang Power Snatches Max effort high knees on breath hold Rest coach's interval B) EMOM 10: Odds: 8 Hang Power Snatches Even: 5 Bar Muscle-ups C) Box Squats		AMRAP 5: 12 Lateral Burpees 6 Deadlifts (225/155) Rest 3 Minutes AMRAP 4: 12 Lateral Burpees 6 Deadlifts (275/195) Rest 2 Minutes AMRAP 3: 12 Lateral Burpees 6 Deadlifts (315/220) Score = Total Rounds + Reps		A) AMRAP 15: 20 Cal Row 10 Dball Squats 12 TTB 6 Dball up and over B) 3 on 3:00 2 lengths pinch grip plate carry Bar Hang till :90		"Night Night" 7 Rounds, :90 work 3min rest For Max KBS: 2 Suicides With time remaining: Max AKBS (28/20) Score = Average of the round with the highest # of reps and the round with the lowest # of reps		A) Ski Erg/DU Practice B) AMRAP 2 Stict Pull Ups 1 Minute Rest AMRAP 3 L - Sit 1 Minute Rest AMRAP 4 Bar Hang C) 3 min AMRAP 15 DB Thrusters 30 DU Rest 90 sec 3 min AMRAP 12 DB Thrusters (heavier) 30 DU Rest 90 sec. 3 min AMRAP 9 DB Thrusters (heavier) 30 DU		CrossFit Games Open 19.5 33-27-21-15-9 Thursters (95/65) C2B Pull ups		Choose your own "cardio" 1 Mile Run or 2K Row or 3.2 Mile AB 50 Sit Ups 25 Push Ups 1250m Run or 1500m Row or 2.4 Mile AB 40 Sit Ups 20 Push Ups 800m Run or 1000m Row or 1.6 Mile AB 30 Sit Ups 15 Push Ups 400m Run or 500m Row or 0.8 Mile AB 20 Sit Ups 10 Push Ups 40 Minute Time Cap
65	P28 Matt & Jamie Box Squat Snatch MU Breath Suggested Pre-A Breath Warm-up Diaphragm Release x 8 breaths Balanced Breath (nose/nose) 4:0:4:0 x 8 breaths Power Breaths (nose/mouth) 2:0:1:0 x 8 breaths Superventilation (mouth/muoth) 1:0:1:0 x 8 breaths A) (10 minutes) Intent: Grease the groove & create awareness of breath in movement 3 Rounds for breath awareness / quality: 7 Tempo Back Squats 3131 (empty bar - Inhale for duration of eccentric, exhale for duration of concentric, encourage different stances) 7 Hang Power Snatch (empty bar - breath awareness priority - inhale as drop into hang, sharp exhale through teeth at top) Immediately into max effort high knees on a breath hold (encourage on the exhale) Rest = coach's interval B) (10 minutes) Intent: Barbell & Gymnastics Cycle Speed, building confidence in complex movements EMOM 10: Odds: 8 Hang Power Snatch (load = consistent, unbroken, high quality) Even: 5 Bar Muscle-ups or Jumping Bar Muscle-ups C) (22 minutes) Intent: Continuing Box Squat cycle Box Squats 12 x 2 @ 65% + 30#		NICK Intention: Choose a weight for each set that allows you to go unbroken on the DL's. Your first set shouldn't be HEAVY, it should be roughly 40-50% of your 1RM. If appropriate, modify the amount of lateral burpees. Looking to get the lateral burpees done in less then 45 seconds. Set 1: 45-50% Set 2: 60-65% Set 3: 70-75% Be smart. Choose a weight that you feel comfortable and confident DEADLIFTING. It's been awhile, don't be a hero. Listen to your COACH/BODY.		P29 Shirley & Char squat (w) dball Rower TTB Grip A) (15) Intention is to find threshold pace set on rower. Be mindful of S/R and power. Find bracing with DBall squats, then be dynamic in TTB No more than two sets (use breath) and explosive on Dball up and over. Find same pace that you set on rower for round 1. B) (9) Challenge grip in a new way with pinch carries, followed by Bar hang that is pre fatigued by TTB. Set up cones at either end of gym- back and forth, when plate drops, onto bar. or can you pinch grip entired 90s?		Diz - work capacity, stamina, can you keep a semblance of movement capacity on KBS when completely gassed ... (27-30min) :90 min work, 3 min rest. Run 5 (6?) athletes at a time: - 2 Suicides on a 30 foot course: Cone at either end, cone in the middle. Run to the middle cone TOUCH cone, run back TOUCH cone, run to the far cone TOUCH cone, run back, repeat. (Should take no more than :30) Then complete as many KBS as possible with remaining 2 minutes. AT THE 2 MIN MARK, Heat 2 goes. If you have 3 heats, know that heat three will still be swinging. They'll have to share space until heat 3's 2 min's is up. Intention is to go HARD on the Suicides and the swings. Heat 1: 0 4.5 9 13.5 17.5 22 26.6 Heat 2: 1.5 6 10.5 15 19 23.5 28 Heat 3: 3 7.5 12 16.5 20.5 25 29.5		P30 Jared Thruster DU Strict Pull Ski Erg Core/Midline A) 10-12 min Three stations if needed -Ski Erg -Skips -DU Ski Erg Practice: -Sprint starts -Hinge/flexion -Changing damper setting -Breath protocols B) 9 minutes C) 12 minutes		Kevin		Jen Students can mix and match cardio. Ex: could run in round 1, row in round 2, AB in round 3, etc. Don't have to do same type of cardio throughout entire workout.
66
67	Oak Park Programming, Cycle 19, Week 12: 3/25/19 - 3/31/19
68	Mon	3/25/2019	Tue	3/26/2019	Wed	3/27/2019	Thu	3/28/2019	Fri	3/29/2019	Sat	3/30/2019	Sun	3/31/2019
69	MENTAL TOUGHNESS		PRACTICE		COMPETITION		PRACTICE		PRACTICE		WEEKEND		WEEKEND
70	Franklin Hill "Up Over Around and Up" 2 Rounds on the 15:00		A) 6 RFQ :40:20 Min 1: 6-12 Kipping Pull Ups Min 2: Seated Lateral MB Toss Min 3: 5-7 Hang Power Cleans @ 7-8 RPE B) Partner AMRAP 4: MAX EFFORT D-Ball Ground To Over Shoulder		"Fight Gone Bad" 3 Rounds :60 each Wall Balls (20/14) Sumo deadlift high pull (75/55) Box Jump (20) Push Press (75/55) Row for cals 1min rest		A1) EMOM 10: 1-5 Strict Chest-to-Bar Pull-ups A2) EMOM 10: 5 Tempo Goblet Squats (321x tempo) A3) Ski Erg for max distance in 10 minutes		A) Box Squats 10 x 2 @ 70% + 30lbs B) 50 40 30 10 Double Unders Chair Sit -12min Cap-		"Grindy" 10 Ground to OH 5 Rounds of "Cindy" 10 Ground to OH 5 Rounds of "Cindy" 10 Ground to OH 5 Rounds of "Cindy" 1 Round of "Cindy" = 5 Pull Ups 10 Push Ups 15 Squats		5x5 Bench Press 4x10 One Arm Bench Supported Row 4x10 Z Press 3x10 Incline Dumbbell Press/Flys 3x10 Incline Curls/Tricep Ext
71	Intended stimulus: Running and endurance, with the intention of burying yourself on the first round and then seeing what you've got left for the second round. Scaling: Adv: <8:30 mile, Beg: >8:30 mile. Adv start at bottom of Franklin Hill, go up Franklin, down the back side of Franklin. right on Montana, right on Centinela, right on Lipton, and back up to the top of Franklin. Beg run same route, but begin at top of Franklin Hill. Coach into breath recovery protocols between rounds.		Nick & Diz P31 Clean DBall Pull Up Kipping Core/Midline A) 18 MINUTES • Work on strict pull ups or ring rows to build adequate amount of strength. • Have students be in a V-UP Position WHEN DOING THE MB LATERAL TOSS or with feet off the ground - or on the ground if lights up low back too much. Change side each round. - Can be Hang Power Clean depending on students movement capacity - Intention is to work on hip extension and being explosive with a slightly heavier weight.		Jared & Shirley (17) Run two heats to have counters. Have people start at differnt stations to allow flow of class Intention Test: Play to your strengths. Strategy is key. Active recovery during rest. Use weight in which you can move the entire minute, though you might choose another plan. Goal is to get as many points as you can. Rebounding box jumps? Have partner support you on numbers hit in first round- use them to compete. 75/55 65/45 55/33 Set up 3 to 4 lanes		Matt Squats (W) Ski Erg Pull-ups (Strict) C2B Grip Pre-A) (8-10 minutes) Intention: Hypoxic work as part of the warm-up to prep the system and grease the groove for positions we will hit later in the workout. 3 Rounds: 10 Squats (breathe in on the eccentric, breathe out on the concentric) 5 Push-ups (breathe in on the eccentric, breathe out on the concentric) 3 Breaths, then exhale and: Max distance Farmer Carry on breath hold (inside the gym) Increase tempo of the work on each round, encourage breath in through the nose regardless of tempo. A) (30 minutes) Intention: Focused strength/technique work with gymnastics pulling and squats; getting people onto the ski erg for a longer duration piece Essentially three 10-minute stations, rotate through without any break in between. With 4 ergs this can handle 12 people - if need be, you can set up medball slams as an alternative for ergs (have these people count reps rather than distance). Or, obviously, put them on the bike. Strict pulls can be modified to meet people where they are at - make it challenging, but clean every set. Vary the movements per round too, if appropriate. Ring rows will actually be a good scale for strict C2B if people get into a challenging position and finish the pull with hands all the way to the body and a good squeeze. It may be appropriate to scale people up to an L-sit pull-up or other variant (perhaps weighted), but priority is to strict C2B. Examples of scales: 1 C2B + :10 C2B hold, 1 C2B + 2 Strict Pull-ups, 2 Banded C2B, C2B for 5 rounds, Pull-ups for 5 rounds, etc.		Jamie Box Squats du core breath A) 18min Intention: Pair breath with movment. Control midline while moving through a heavier BS. Suggested - Warm up w/ PVC pipes 3x5 Back Squats: Strong/Fast Inhale/hold breath on eccentric, through debth, then exhale on concentric. B) 12min CAP Intention: Task priotity - If students do not have DU's, then favor singles # double the amount. Chair Sits - goal is to "Accumulate" time in the postiion. Coach into shoulders pulled down from ears and pulled back.		Jen Scales: 3 Rounds of "Cindy" or 2 Rounds of "Cindy" between sets of Ground to OH		Jared
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73	Oak Park Programming, Cycle 19, Week 13: 4/1/19 - 4/7/19
74	Mon	4/1/2019	Tue	4/2/2019	Wed	4/3/2019	Thu	4/4/2019	Fri	4/5/2019	Sat	4/6/2019	Sun	4/7/2019
75	PRACTICE		COMPETITION		PRACTICE		PRACTICE		COMPETITION		WEEKEND		WEEKEND
76	A) Row 60cal (Gear 3) (4 min cap) 4 min mob intermission Row 60 cal (Gear 4) (4 min cap) 4 min snatch prep Row 60 cal (Gear 5) (4 min cap) 4 min prep for B B) 10 min QAMRAP -Exploration Snatch Complex High Hang Squat Snatch Hang Squat Snatch Low Hang Squat Snatch Below the Knee Squat Snatch Squat Snatch -Max Strict pullups/Chinups		"Down to Clown" 10 Rounds for Reps (5 rounds each partner, alternating) :90:15 P1: In a weighted Plank (45/25) P2: Goes through stations any way they choose as long as they hit all stations before repeating. Stations: 10 Box Jumps (24/20) 10 Cals on Clown Bike 10 (each side) SA RKBS (20/16) 10 (each side) See Saw Press (40/25) 10 2x4 High Wire Split Squats		A) Box Squat Sets of 2 with speed B) 6 RFQ 15 SA KB Thrusters (24/16) 5 KB windmills 5 Bar muscles up		5 Rounds on the 4:30* 3 Minute Cap :60 MAX Cal Ski 9 T2B # of MAX Cal Ski = D-Ball Ground To Over Shoulder Score = Differential Between Cal Ski & D-BALL		4 RFT: Run 400m 12 Deadlifts (225/155) 15 Hand-release Push-ups		A) Front Squats 5-5-5-5-5 B) "Annie" 50-40-30-20-10 Double Unders Sit Ups		10 Rounds for time 10 Wall Balls (20/14) 1 Power Clean (75% of 1RM) Then 1 Mile Run
77	Jared P34 Grip Pullup (Strict) Squat (w) Snatch Rower A) 24 min B) Encourage autonomy with optionality -		Matt & Diz 17:30 minutes Scoring: Accumulate as many reps as possible as a team. IF A PLANKER RESTS, P2 MUST STOP WORKING. In the :15 transition, write a score and get the weight on your parnter. P2 can also start at any station (as long as there's room -- 4 people per station at any given time). If athlete does not hit all stations in a given round, they must finish the remaining stations the next round before they repeat a station.		Shirley P35 Box Squat Thruster MU Core/Midline A) Box Squat (15) Speedy heavy sets of 2. If appropriate have advanced student test up to 90% 1RM. DO NOT TEST 1RM. just feel out before test week. B) Allow 20min. Intention: Find intensity on thrusters, challenge the midline and shoulder stablity then find solid movement with muscles up. 15 thrusters in a row - find weight in which you can move unbroken. Each round on same side. Mindfully slow on windmills 5 on same side each round can be differnt side than thurster. Muscles ups can be scaled to jumping muscles up. I want students on the BAR. And Have SOLID movement with MU		Nick P36 DBALL SKI ERG T2B BREATH Intention: Work Capacity. The more power output you produce in the 1st 60 seconds on the ski erg, the more work you are rewarded. However, know what YOU are capable of! Utilize the "Recovery Breath Protocol: 5/7/9" during your rest between rounds. Score = Differential Between Cal Ski & D-BALL *3 1:30 Waves		Jamie (20-minute cap)		Jen B) 10 minute cap
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79	Oak Park Programming, Cycle 19, Retest Week: 4/8/19 - 4/12/19
80	Mon	4/8/2019	Tue	4/9/2019	Wed	4/10/2019	Thu	4/11/2019	Fri	4/12/2019	Sat	4/13/2019	Sun	4/14/2019
81	RETEST		RETEST		RETEST		RETEST		RETEST		WEEKEND		WEEKEND
82	For time: 21-15-9 Ski Erg (cals) Power Snatch (65/45) (5-minute cap)		A) 1-Rep Max Weighted Pull-up or Chin-up B) 1-Rep Max Box Squat		3 RFT: Row 60 cals 100m D-Ball Carry 100 Double Unders (35-minute cap)		"Tom" For time: 15-12-9-6-9-12-15 Power Cleans (135/95) DB Thrusters (50/35) (16-minute cap)		5 Rounds for Fewest Breaks: 4 Toes-to-Bar 3 Pull-ups 2 Chest-to-Bar Pull-ups 1 Bar Muscle-up		For Time: (18 Minute Cap) 50FT DB Walking Lunge (50/35) 800m Run 50 FT DB Walking Lunge 600m Run 50 FT DB Walking Lunge 400m Run 50 FT DB Walking Lunge 200m Run		For Time: (20 Minute Cap) 750m Row 25 Burpees* 500m Row 50 Burpees 250m Row 75 Burpees *Burpees to a 6" Target
83											Nick		Char