Oak Park Programming Cycle 19 (1/7/19


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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)		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		"Chris Kyle" 3 RFT: 40 K-Bell Swings (24/16) 40 Box Jumps (24/20) 40 Thrusters (65/45) 40 Elevated Push Ups (feet on 24/18 box)		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 DL (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 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		BEACH WOD (Forecast permitting) Meet at Palisades Park (Ocean and Montana)
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 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 D-Balls Running Crawling Burpees Etc.		Shirley
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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 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) 6 HSPU 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		"The Clint" (For SQUAT Reps [and breaks?]) 7 Rounds 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 11 Thrusters (7-minute cap)
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 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.		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.
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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
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29	Shirley		Diz P11 wt'd squat dball rower t2b grip		Jamie & Jared		Matt		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		PRACTICE		COMPETITION		PRACTICE		WEEKEND		WEEKEND
34							Franklin Hill
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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		PRACTICE		PRACTICE		COMPETITION		WEEKEND		WEEKEND
40											CrossFit Games Open 19.1
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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		PRACTICE		PRACTICE		COMPETITION		WEEKEND		WEEKEND
46											CrossFit Games Open 19.2
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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											CrossFit Games Open 19.3
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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									Franklin Hill		CrossFit Games Open 19.4
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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											CrossFit Games Open 19.5
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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		COMPETITION		PRACTICE		WEEKEND		WEEKEND
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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			Franklin Hill
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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
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