Ski Erg (cals)
Power Snatch (65/45)
|A) 1-Rep Max Weighted Pull-up or Chin-up|
B) 1-Rep Max Box Squat
Row 60 cals
100m D-Ball Carry
100 Double Unders
Power Cleans (135/95)
DB Thrusters (50/35)
|5 Rounds for Fewest Breaks:|
2 Chest-to-Bar Pull-ups
1 Bar Muscle-up
|In teams of 3 for total distance:|
Ski Erg (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
|There is a hard cap of 5 minutes for this workout.|
Tutorial on the Ski Erg:
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:
Elite FTS Tutorial for 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.
|Oak Park Programming, Cycle 19, Week 2: 1/14/19 - 1/20/19|
|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
Row 15 calories
10 Thrusters (95/65)
5 Power Snatch (95/65)
|A) Ski Erg Sprints for:|
max 500m pace
B) EMOM 6:
O: CTB Max Effort
E: D-Ball Chest Hold
C) 15 min for total distance as team:
200m suitcase carry
*Teams of 2-4
|A) Box Squats|
B) 5 Rounds:
8 Muscle Snatches
C) QAMRAP 8:
40 Double Unders
6 Tempo Dips / Tempo Push-ups
50 RKBS (32/24)
2K Run (small & big loop)
40 K-Bell Swings (24/16)
40 Box Jumps (24/20)
40 Thrusters (65/45)
40 Elevated Push Ups (feet on 24/18 box)
150 KB Goblet Squats
Every break, complete the following:
3 pull ups
9 Ab Mat Sit Ups
breath control day:
a) inhale on evil wheel out, exhale in
b) contolled, not stressed 7 second nasal
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.
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."
12 Cal Row
10 Thrusters (75/55)
5 Power Snatch
12 Cal Row
10 Thrusters (65/45)
5 Hang Power Snatch
|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...
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.
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|
Swings can be AKB or RKB
30 Minute time cap
|Oak Park Programming, Cycle 19, Week 3: 1/21/19 - 1/27/19|
"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|
9 DL (155/100)
12 Push Ups
15 Box Jumps (24/20)
|A) Box Squats|
5 rounds on the 3:00
1:00 Toes to Bar / Plank
1:00 D-Ball Carry
|A) Leg Strength |
Weighted Reverse Lunges
B) For Max Thrusters
3 Rounds on the 8
*2 Minute Cap
Adv: 24 Cals Ski + Max Thrusters
Int: 18 Cals Ski + Max Thrusters
Beg: 12 Cals Ski + Max Thrusters
Meet at Palisades Park
(Ocean and Montana)
|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.
Precursor to Part A)
Grip Midline Superset
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.
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.
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.
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.
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
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
|Oak Park Programming, Cycle 19, Week 4: 1/28/19 - 2/3/19|
|A) 5 Rounds :30 :30|
Ring Ab Roll Out
B) Box Squats
C) 3 Rounds
20 Kipping pulls
60 Dball Hold
Final round includes1 max distance Dball carry
|"Hot off the DEVIL's PRESS"|
A) 6 Min AMRAP
6 Push Press (115/85)
6 Burpees (lateral over the bar)
REST 6 Min
B) Devil's Secret
|:40:20 For 30 Minutes|
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
(For SQUAT Reps [and breaks?])
1 min Box Up & Overs
1 min Lateral KB Swings (16/24)
1 min Battle Rope
1 min Goblet Squats (16/24)
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
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
OPEN PREP - Movement Capacity & Work Capacity
Get exposure to OHS - Midline stability.
Continue to teach into the "Sprint Start" for both Row/Ski Erg.
Muscular endurance for the Strtict Pull Up
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.
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
(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.
|Oak Park Programming, Cycle 19, Week 5: 2/4/19 - 2/10/19|
|Jamie & Jared||Matt||NICK|
|Oak Park Programming, Cycle 19, Week 6: 2/11/19 - 2/17/19|
|Oak Park Programming, Cycle 19, Week 7: 2/18/19 - 2/24/19|
|CrossFit Games Open 19.1|
|Oak Park Programming, Cycle 19, Week 8: 2/25/19 - 3/3/19|
|CrossFit Games Open 19.2|
|Oak Park Programming, Cycle 19, Week 9: 3/4/19 - 3/10/19|
|CrossFit Games Open 19.3|
|Oak Park Programming, Cycle 19, Week 10: 3/11/19 - 3/17/19|
|Franklin Hill||CrossFit Games Open 19.4|
|Oak Park Programming, Cycle 19, Week 11: 3/18/19 - 3/24/19|
|CrossFit Games Open 19.5|
|Oak Park Programming, Cycle 19, Week 12: 3/25/19 - 3/31/19|
|Oak Park Programming, Cycle 19, Week 13: 4/1/19 - 4/7/19|
|Oak Park Programming, Cycle 19, Retest Week: 4/8/19 - 4/12/19|