WODS 7/24-7/29
Jul
23
Jul 29

WODS 7/24-7/29

MONDAY 7/24/2017

 

WARMUP:

Coaches Choice

 

BACK SQUAT

10 – 8 – 6 – 4 – 2

Rest as needed between sets. We will be building in percentages week after week inside this progression.

10 Reps @ 68% of estimated 1RM Back Squat

8 Reps @ 73% of estimated 1RM Back Squat

6 Reps @ 78% of estimated 1RM Back Squat

4 Reps @ 83% of estimated 1RM Back Squat

2 Reps @ 88% of estimated 1RM Back Squat

 

"FLIP AND FLOP"

21 – 15 – 9:

Alternating Dumbbell Snatches (50/35)

Calorie Row

Directly into…

21 – 15 – 9:

Box Jump Overs (24/20)

Pull-Ups

Post times to SUGAR WOD

 

*

Both couplets flow directly into each other. As in, transition immediately after the 9th calorie on the rower to your first box jump over.

Dumbbell Snatches
Today is a great day to practice changing hands in the air for the dumbbell snatch. This is purely learned through practice, and today is a prime opportunity to reduce the weight if needed to attempt the mid-air handoff. When the athlete is able to accomplish the mid-air transition, not only is the movement significantly faster through the touch and go off the floor, but it is also more efficient energy wise. We can complete the work faster, with less energy expended. Focus points:

1. After finishing the repetition overhead, look up with your eyes. We aren’t looking to hyperextend the back, but we want eyes on the dumbbell for the transition

2. As the dumbbell descends from overhead, we are looking to change to our other hand somewhere around eye level. The issue with changing later in the process is that the dumbbell picks up momentum through gravity, making the transition more challenging. When the dumbbell is just starting to come down to the floor from overhead is when it has the least inertia behind it.

3. Practice a drop of the bell from one hand to the other, as opposed to a “roll”. At first, it may feel like a roll as we learn the motion. That is entirely expected. The goal is to however build to a release by the first hand, followed by a catch by the other hand a fraction of a second later.

4. Keep the DB close to the body on the way down. It is easy to allow the weight to move forward in front of us, which will ultimately also pull us forward. Keep the DB close on the way down, and almost reach back between your heels when you go for your touch. This will load the hips and hamstrings giving us more power coming up for the following rep.

Calorie Row
To optimize our time, we first want to push our pace on the DB snatches. Moving fluidly through those repetitions are more important than pushing our row pace. Taking into account the box jump overs to follow in the second couplet, we also want be conservative here so that we can cycle through the box jumps at a fast rate. If we are coming off the first couplet needing breaks during the first 21 box jump overs, we likely pushed the row too hard. Our pacing here should be somewhere around our 2K pace, or an effort we could hold for 8+ minutes.

Box Jump Overs
This is where the workout will “set in” for most, and we will feel the fatigue in the legs. Expect it to be here, and expect to overcome it. Slow is smooth, smooth is fast on these repetitions. It is good to recognize that the other movement in the couplet, the pull-up, can put us back on the box seconds later, so our pace here should more so be “45 reps for time” as opposed to a fast 21 which only slows down from there.

Step-ups are allows, but to be “Rx” in today’s workout, we are looking for a two-foot jump. You can face the box or jump laterally.

Pull-Ups
Much like how we are expecting our legs to feel fatigued on the box jump overs, expect our grip to be fatigued as well from the pull/pull couplet that preceded this. Knowing that a break on the pull-up bar can be a very short transition (simply a jump back up), it is not wrong to break these sets up into manageable chunks. On these pull-ups, we can expect to be feeling the met-con as well. This is a point in the workout where the mind may want to tell us we need a break, a breather, or a chalk break. Just start. Even if it’s a small set on the pull-up bar, let’s get our hands on there and reassess after a few repetitions. It is here where we can surprise ourselves and save more seconds than we realize.

 

 

EXTRA CREDIT/SNATCH COMPLEX

“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

 

On the 0:00… 64% of 1RM Squat Snatch

On the 1:00… 69% of 1RM Squat Snatch

On the 2:00… 74% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

 

 

TUESDAY 7/25/2017

WARMUP:

Coaches Choice

 

 

STRICT GYMNASTICS

Part #1 – Strict Handstand Pushups

 

7 Unbroken Sets of 30% of Max Strict HSPU

Rest as needed between sets. Not for score, given how athletes will have different repetition counts per round.

If we do not yet have strict handstand pushups, complete seated dumbbell strict presses to build to pressing strength. Complete 7 sets of 7 unbroken repetitions(you choose weight, and free to climb), seated on the floor with legs extended out in front of you.

 

 

Part #2 – Midline

Alternating Tabata (8 Sets of :20s on / :10s off)

Hollow Rocks (Video)

Superman Rocks (Video)

In this second portion, the first 20 seconds are Hollow Rocks. That is Set #1. Rest 10 seconds following.

Roll to your stomach in this break as on the :30s mark, complete 20 seconds of Superman Rocks. That is Set #2. Rest 10 seconds, and repeat this process (3) more times for a total of (4) full rounds, or (8) alternating sets.

 

"FIFTH WHEEL"

“Fifth Wheel” Part #1

In a 5:00 Window…

7 Rounds of “The Chief” (115/80)

Max Calorie Assault Bike in Time Remaining

Rest 5:00

“Fifth Wheel” Part #2

In a 5:00 Window…

6 Rounds of “The Chief” (135/95)

Max Calorie Assault Bike in Time Remaining

Rest 5:00

“Fifth Wheel” Part #3

In a 5:00 Window…

5 Rounds of “The Chief” (155/105)

Max Calorie Assault Bike in Time Remaining

1 Round of “The Chief” is 3 Power Cleans, 6 Pushups, 9 Air Squats.

If we are using a Schwinn bike today, still mark as Rx but make the annotation in the leaderboard comments section.

If we do not have access to a bike today, row for calories.

On the barbells…

On Part #1, we are looking for a loading that allows for 20+ repetitions unbroken when fresh.

On Part #2, we are looking for a loading that allows for 15+ repetitions unbroken when fresh.

On Part #3, we are looking for a loading that allows for 10+ repetitions unbroken when fresh.

Each part is scored independently on the leaderboards below. Post total calories accumulated in each part.

 

WEDNESDAY 7/26/2017

WARMUP:

 

Coaches Choice

 

DEADLIFT

Build to a Heavy Set of 5 Repetitions: Romanian Deadlift (Video)

Build to a Heavy Set of 7 Repetitions: Sumo Deadlift – (Video)

Build to a Heavy Set of 9 Repetitions: Deadlift

This is a repeat from Wednesday, July 5. We sought after a moderate lift at each movement that day, associating some loading with these movements. That was our baseline. Let’s aim to build upon that today, looking for a heavy at each movement. Not a max, but a heavy.

Record your heavy set of 9 Deadlifts to SUGAR WOD

 

 

Conditioning

AMRAP 9:

6 Strict Pull-Ups

9 Front Squats (135/95)

 

THURSDAY 7/27/2017

WARMUP:

Coaches Choice

 

"OPEN TEST"

AMRAP 20:
50 Wallballs (20/14) *Females 9
Target
50 Double-Unders
40 Box Jumps (24
/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Post Rounds + Reps to SUGAR WOD

 

This is a classic benchmark test of ours. In Open format (AMRAP), it’s a chipper where a single full round is very, very challenging – very few clear a whole round. A very competitive score is getting into the Snatches. Today let’s set a baseline going forward into the 2017 season.

Given how we are approaching a 20-Minute workout, we want to visualize our pacing strategy ahead of time. Approach this workout as if we are heading into a 5K Run. It wouldn’t make any sense for us to come out of the gates super hot and sprint the first 400, only to slow towards the middle. The smarter runner would strive to hold an even pace throughout – if not speed up towards the second the half in “negative split” fashion. Let that be our goal today.

The rep counts are manageable at each, but you will find this is just as much a test of conditioning as it is of stamina. Opening up with large sets can bring our heart rate up faster and higher than we want it to, whereas controlled, manageable breaks early on will preserve our breathing.

On the barbell today, we are looking for a weight that you could complete 10 Unbroken Snatches with, when you are completely fresh. If the Rx loading is too heavy to accomplish that, modify to a loading that is appropriate.

Wallballs – No need to go unbroken unless this is a very strong movement for you. This is the buy-in. Bite off good chunks, but do not go to failure here. We have much to go.

Double-Unders – Take a small pause before beginning to compose. Goal is to get through these with the *least* amount of trips. Don’t waste effort through rushing into these repetitions.

Box Jumps – Slow is smooth, smooth is fast. Stay consistent on these and rest on top of the box. Slow your cadence a touch to preserve your breathing.

Toes to Bar – Bite these off in manageable chunks. Keep your legs long and together during the kip swing to maximize acceleration from the legs.

CTB Pull-Ups – Similar approach to the TTB – manageable chunks. Same cues for the kip apply here… it won’t be your pull-up strength that moves you through this set the fastest, it will be your technique given the fatigue of the TTB’s.

BB Burpees – Like our box jumps from earlier, slow is smooth, smooth is fast. Focus on a pace you could maintain for all 30. These should be slower than you think, so that we can approach the first barbell movement.

Power Cleans – Singles from the get-go is the option for many here. Unless you are very strong on the barbell, cycling fast singles and taking away the negative (return the ground) will save energy for the following Jerks. Pause after your 19th rep, and on your 20th clean, start your first set of Jerks.

Jerks – Aim for bigger sets here. A longer rest beforehand is worth it to get this grouping done in 2-3 sets.

Snatches – Singles from the start. Get your butt back and down on each catch, and punch hard. These snatches will be challenging given the fatigue at this point. Anticipate it feeling heavy, and anticipate you overcoming it.

Muscle-Ups – If we get to the rings, give yourself the extra moment to gather yourself before each attempt. Focus on a long and strong kip, with a focus on engaging your mid-line. Any sort of relaxation/slouching of the mid-line will make these attempts significantly harder.

 

 

 

RECOVERY ROW

10:00 Recovery Row or Bike

Conversational pace, and not for score.

 

 

FRIDAY 7/28/2017

WARMUP:

 

Coaches Choice

 

 

STAMINA SQUAT

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 75% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 75% of 1RM Front Squat

Increasing our loading by 5% from last week, and keeping the volume the same.

Week 1 – 1/3 @ 80%

Week 2 – 2/4 @ 70%

Week 3 (current) – 2/4 @ 75%

Next Week, our final week, we are aiming for 2/4 @ 80%, effectively taking the original 1/3 to a 2/4 at the same loading.

 

 

CLEAN BREAK

10-9-8-7-6-5-4-3-2-1

Squat Cleans (135/95)

100 Meter Run
Rest exactly 1:00 between rounds.

Time stops when the athlete finishes the final round of 1 squat clean + 100 meter run.

 

We are looking for a loading that that allows us to go unbroken on *all rounds*. Lighter is better for today’s workout, as we are looking for intensity. This workout provides the opportunity to go “touch and go” on each set, given how we know we have a built in rest following each fully completed round.

In other words, let’s choose a weight today that allows for 15+ unbroken repetitions. We are breaking up the repetitions into small sets, we miss the conditioning response we are after.

What is important on these repetitions, especially early on, is our positioning with the barbell. Given how we are aiming to go for sets at these squat clean, we run into the challenge of holding onto the bar in the front rack position. Often when we know we are going for a “touch and go” repetition, we tend to squeeze the bar in a full grip. When this takes place, we simply can’t get the elbows high. Low elbows on the catch means we will be expending unnecessary energy holding the bar up, and will slow us in the later rounds.

We want to find the shoulders, or front rack position, in each catch with high elbows. We re-grip the barbell on the way down as the bar passes by the chest. It is here where we can re-establish the hook grip. Especially if we struggle with mobility in the front rack, let’s practice that motion today. Find the bar to the shoulders (even if it’s a loose fingertip catch), and re-grip on the way down.

 


WODS 7/17-7/22
Jul
15
Jul 22

WODS 7/17-7/22

MONDAY 7/17/2017

WARMUP:

400 Meter Run

Barbell

10 Overhead squats

10 Straight Legged Deadlifts

10 Thrusters

5 Minutes Shoulder Stretches 

 

SNATCH COMPLEX

“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

 

On the 0:00… 60% of 1RM Squat Snatch

On the 1:00… 65% of 1RM Squat Snatch

On the 2:00… 70% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

In the final weeks of “Grunt Work”, we will be building upon these percentages in this complex with slightly changes in volume as well. This will transition us smoothly into our following cycle with an olympic focus, “Barbell Ninja”.

 

 

"BEACHED"

27 – 21 – 15 – 9:

Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Post Times to SUGAR WOD

 

Purposely aiming for lighter loading on this triplet. Lighter loads here does not translate to this being an easier workout… it is in fact harder, as we can now more faster. This is in contrast to the heavier lifting we have completed earlier in the session. Keep the loading on the lighter side, and aim for large, if not unbroken sets.

On the row, we are looking to hold what we believe would be our 2K pace to start the 27 calories. On the remaining rounds, we want to dial back our pacing just a touch, being how as we progress deeper into the workout, large if not unbroken sets will beat out a fast row but broken sets on the KBS/OHS.

Expect this triplet to become grip-intensive, and it is best to break on the KBS early if we need to to preserve our capacity. The “reset” time after setting a kettlebell down can be quick, so it is best to break here as opposed to the overhead squat. A break here is a minimum 10 seconds, where if we make our push on the barbell, we can recover on the first few pulls on the rower.

 

 

EXTRA CREDIT/BACK SQUAT

 

BACK SQUAT

10 – 8 – 6 – 4 – 2

Rest as needed between sets. We will be building in percentages week after week inside this progression.

 

TUESDAY 7/18/2017

WARMUP

Complete a 6 minute AMRAP of: 

10 Push Ups
15 Air Squats
10 Wall Balls
4 Inch Worms 

 

"PLAY DEAD"

“Play Dead” Part #1

In a 5:00 Window:

600 Meter Run

Time Remaining, AMRAP:

12 Deadlifts (185/135), 12 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #2

In a 5:00 Window:

400 Meter Run

Time Remaining, AMRAP:

9 Deadlifts (225/155), 9 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #3

In a 5:00 Window:

200 Meter Run

Time Remaining, AMRAP:

6 Deadlifts (275/185), 6 Barbell-Facing Burpees

In Part #1, we are looking for a barbell weight that allows for 25+ repetitions unbroken when fresh.

In Part #2, we are looking for a barbell weight that allows for 20+ repetitions unbroken when fresh.

In Part #3, we are looking for a barbell weight that allows for 15+ repetitions unbroken when fresh.

Each part is scored separately as rounds + repetitions. The running in each portion is completed once as the “buy-in”, with any time remaining in each round being available to accumulate repetitions.

 

*

The run does matter inside this workout, however, it is the least important part of each triplet. Let’s take the middle run as an example (400 meters). To run a 2:00 and 1:50 is a considerable difference. The athlete is significantly putting our more energy to run that 10 seconds faster. Yet, in a single round of 12 barbell-facing burpees, 10 seconds can disappear very quickly. That’s less than one second per repetition, or in a visual, an extra step or extra pause during each repetition. It is best to hold a conservative pace on the running, and push our efforts towards the deadlifts and barbell-facing burpees.

The deadlifts do not need to be straight, and our burpees don’t need to be fast. But, they do need to be consistent. It will be very easy for an athlete to push for a straight initial set, only to be reduced to slow sets in the following rounds. Let’s use the clock to our advantage, and visualize a goal for each part. If we feel our 600 meter initial buy-in run will take us 3:00, we have 2:00 for max rounds at 12 DL / 12 Burpees. Our goal for the first round may be 2 full rounds. This may or not may be where we end, but it is a good mental exercise for planning in our pacing.

 

 

MIDLINE

EMOM x 12 (3 Rounds)

Minute 1 – 15 GHD Sit-Ups

Minute 2 – 15 Pausing Hip Extensions (Pause at Top)

Minute 3 – 15 Weighted Sit-Ups (10# Plate)

Minute 4 – 15 Banded Good Mornings

On the pausing hip extensions, come to parallel, but be wary of over extending on this movement. We are looking to create a straight line from ankles, to hips, to shoulders.

On the weighted sit-ups, hold the plate across your chest.

 

 

WEDNESDAY 7/19/2017

WARMUP:

2 rounds of:

10 shoulder dislocates PIPE/BAND

10 Air Squats

10 sloppy push-ups

5 pull-ups

 

STRICT GYMNASTICS

The following is not for score. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. On parts 2 and 3 alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Pike pushups off a box would be our first recommended substitute to build strength and familiarity inverted, with seated strict dumbbell presses (5 per set) being the next recommendation.

Minutes 10:00 – 15:00:
A) 3 Inchworms (Video HERE)

B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.

Band the ring dips as required to a difficulty that would allow 5+ repetitions when fresh.

 

"TREAD WATER"

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post Times to SUGAR WOD

 

On the double-unders, 150 repetitions is a number we are looking to think through. There is no right or wrong approach here, as long as we do not reach movement failure on the rope. For example, we do not want to complete 100 repetitions unbroken if it causes 3-4 trip ups in the final 50. Aiming for 60-50-40, three sets of 50, or five sets of 30 are all recommendations. Individual capacity determines this naturally, but the overarching theme is to avoid reaching movement failure here.

On the rounds of “Cindy”, use the first 2 rounds to settle in. Feel the movements out, but use the air squats to catch our breath and find our bearings. In the next 5 rounds (rounds 3-7), settle into that targeted pace. The final 3 (rounds 8-10), aim to increase our cycle time especially on the squats. A final note here is to make sure we break the pushups up early if we know they will be a challenge to us in the workout. Despite the row and double-unders requiring more conditioning than anything, our shoulders will be fatigued moving into these sets. Opening with 2 sets of 5, or 4-3-2 are good options to think through.

 

THURSDAY 7/20/2017

WARMUP:

2 Rounds:

10 Hollow Rocks (Video)

10 Superman Rocks (Video)

10 Boot Strappers

10 Samsons Stretch

10 Air Squats

 

STAMINA SQUAT

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat

Micro cycle number two of Stamina Squats inside “Grunt Work”. In our final four weeks of the cycle, we will be building upon this start. For clarification, the barbell is loaded with a single weight, based off 70% of your estimated/current 1RM Front Squat.

 

"RAISE THE BAR"

Ascending Ladder for 8 Minutes:

3 Thrusters (95/65), 3 Toes to Bar

6 Thrusters (95/65), 6 Toes to Bar

9 Thrusters (95/65), 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.

Post total repetitions (legend below) to the leaderboard below.

Completing the 12’s = 60 Repetitions

Completing the 15’s = 90 Repetitions

Completing the 18’s = 126 Repetitions

Completing the 21’s = 168 Repetitions

Completing the 24’s = 216 Repetitions

Climb the ladder as far as we can within the 8:00 time cap.

Moving into this workout, we want to recognize that the first three rounds (3’s, 6’s, and 9’s) is the “buy-in” to the workout. Smooth, steady transitions here are what we are after – not a sprint start. These lower repetition starts tend to send athletes into a flurry in the first few rounds, only to slow dramatically in the 12’s and 15’s. If anything, that is where we want to start to make our push, with large and consistent sets. Two focus points:

Thrusters

We are looking for a loading that you could complete 21+ repetitions unbroken with when fresh. On these repetitions, let it be our focus to find the rack position on each. At a moderate weight for high repetition, it can be easy to allow our technique to slide here. If we allow that to happen, it is our shoulders and midline that feel the effects and will fatigue exponentially quicker. And those two muscle groups are exactly what we need for the other movement in the couplet, the toes to bar.

Ensure we are racking the barbell, that is, resting the bar on the front delts with a loosened grip on the barbell during each squat. As we warm through this motion, we are looking to get 90% of the barbell’s weight on the shoulder – and off the wrists. This will also preserve your grip for the ensuring toes to bar – whereas a tight grip throughout the ROM of the thruster will do the opposite.

As we move deeper into this workout, break the thrusters early. It is a common pitfall in workouts for athletes to push for unbroken sets deep into a workout, at the expense of time. An unbroken set of 15 thrusters is impressive at this point in the workout, but is very costly if we are resting 20+ seconds before and another 10+ seconds after given the fatigue before we start the TTB.

Toes to Bar

Focus on the backswing today. During the TTB, it is very common to focus only on the front of the motion, that is when your feet are in front of the body. Much like how we teach our ring muscle-ups, we are looking for a long body and reach back with the heels during the back swing. The analogy is that of a baseball pitcher. The reach back behind is the windup. Without it, there isn’t much power behind the throw.

Much like the thrusters, we want to break these early. Knowing the transition between sets is quick, we can break these up into smaller sets and continue to move forward aggressively.

 

MIDLINE

4 Sets:

30s Side Plank (right) – (Video)

30s Side Plank (right)

30s Front Plank (elbows)

Rest as needed between sets, but strive to change to the next plank in the order without a break in between,

 

FRIDAY 7/21/2017

WARMUP:

300 Meter Row

Then 3 rounds (With empty barbell)

10 Straight Legged Deadlifts 

10 Strict Press

10 Back Squats

"D3"

600 Meter Run

2 Rounds of “DT”

600 Meter Run

2 Rounds of “DT”

600 Meter Run

2 Rounds of “DT”

600 Meter Run

Rx Barbell Loading – 155/105

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

We are looking for a weight that you could complete the 12/9/6 unbroken for the first round. During the workout, with strategy in mind, several breaks can be taken, but it’s a loading that we are very confident we could cycle for the first round unbroken if we went for it.

If we are not running today:

750/600 Meter Row

36/27 Calorie Assault Bike (60/45 Calorie Schwinn)

Post times to SUGAR WOD

 

*

Use the running as our recovery. Our pace here is important, but not as important as the barbell. We are looking to minimize the amount of time not moving today, and with a heavy barbell in the mix, we want to take that into account to optimize our time.

On these runs, imagine you are running a 5K race. Our pace here is an appropriate starting point for the effort level we want to visualize.

On the barbell, individual ability will dictate how many breaks we need. With that said, there are specific checkpoints that we can work towards as scheduled rests. After 11 deadlifts, we can use this checkpoint as a breather. Our next deadlift completes the 12th repetition, and we can move then directly into our hang power cleans. Same goes for the hang power cleans, breaking after 8 repetitions. We catch our breath here, and after the next hang power clean, we can move directly into the push jerks.

It is worth pushing our effort on the barbell today. As we finish the first “DT” complex and move onto the second, it’s good to be aggressive here. We can recover on the first 100 meters on the jog.

 

 

BODY ARMOR

3 Giant Sets:
12 Barbell Rows (
Video)
24 Dumbbell Close Grip Floor Presses (
Video)
36 Banded Tricep Pushdowns (
Video)
Rest 1-2 Minutes between rounds

Not for time or score. Move with a purpose between stations, and rest as needed between sets (1-2 minutes). On the barbell rows, you are free to build throughout, but all 10 repetitions must be unbroken each time. If you find yourself “swinging” (hip angle changing) to get the weight up, reduce the load. We want to make this a true row without any momentum. On the DB close grip presses, these are also meant to be unbroken. Light and fast is the objective here, maintaining tension throughout. There is not a pause with the elbows on the ground, nor is there any relaxation there either.

 

SATURDAY 7/22/2017

WARMUP:

COACHES CHOICE. 

 

PARTNER WOD (TEAMS OF 2)

1 PERSON WORKING AT A TIME

 

100 KBS (2P/1.5P)

400 METER RUN*

100 BARBELL THRUSTERS (45/35)

400 METER RUN*

80 BURPEES

400 METER RUN*

100 BARBELL THRUSTERS

400 METER RUN*

100 KBS (2P/1.5P)

* BOTH TEAM MEMBERS RUN AT THE SAME TIME.

WODS 7/10/2017
Jul
9
Jul 15

WODS 7/10/2017

MONDAY 7/10/2017

WARMUP:

 

SNATCH COMPLEX

On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

On the Minute x 12:

Set #1, on the 0:00… 57% of 1RM Squat Snatch

Set #2, on the 1:00… 62% of 1RM Squat Snatch

Set #3, on the 2:00… 67% of 1RM Squat Snatch

Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 57% and starts on the 3:00.

 

 

"AIR BALL"

4 Rounds:

21 Wallballs (20/14) *Females to a 9 Target

18 Calorie Row

15 Box Jumps (24/20)

12 Alternating Dumbbell Snatches (50/35)

Post Times to SUGAR WOD

Each week, we have a workout that is programmed specifically towards honing our pacing efforts. Today is that day of the week. We will never perfectly nail pacing, but it is the repeated training and practice that will bring us closer towards excellence. Today’s workout is an opportunity to look at our round splits to gauge how well performed.

In such a training workout as today, make note of what the clock displays after each round. As we can all attest to, it is very tempting to come out aggressively in workouts. We want to strive to do nearly the opposite… to have our first round be our slowest. As we think through these movements and how we plan to approach them, visualize yourself in the third round, and think about how we would break through these sets. What we do in round 3 is likely a good place to start in round 1, with controlled, measured rest between sets.

Wallballs – We need our shoulders in this workout (rowing + DB snatches). As you throw the ball into the air, shake the arms out quickly by your sides. Refrain from leaving your arms in the air unnecessarily in between throws. This is a common, yet easy to forget, place where we fatigue ourselves. These sets do not need to be straight, but, they do need to be consistent. 12-9, 7-7-7… there is no right or wrong approach here, as long as we are consistent throughout all four rounds.

Row – We are looking to use the row as a psuedo-recovery in this workout. Of all four movements, this is the effort to pace the most. It is our aim to move through the wallballs, box jumps, and snatches in large sets first. Facilitate that goal by pacing the row enough to allow it. For talking points, strong male rowers may find themselves around 1250-1400 cal/hr, with strong female rowers around 900-1050. When in doubt, err here on the side of a lighter pacing, and aim to pick up our speed towards round 3 and 4.

Box Jumps – Slow is smooth, smooth is fast. We are looking for a jump stimulus today, and it would be best to modify to a lower box (or stacking of plates) before we move to a step-up. With that said, if it is an injury or limitation, the step-up is the correct plan of action here. Whether we jump down or step down, focus on a methodical breath here.

Dumbbell Snatch – Alternate each side for a total of 12 repetitions, with both ends of the bell touching the ground in between repetitions (just like the open). Following these 12 repetitions, we move directly back into the wallballs. This is the most challenging transition in the workout, and it is our place to push. We know that the movement following the wallballs, the row, is where we are pacing our efforts. Make this a microgoal in our workout today. Let’s make the most challenging transition in the workout today our fastest one.

Minutes after your workout, spend a few moments thinking through our effort today. Look into the round times, and take note on where we broke our sets and how the movements felt throughout the rounds. Every workout we do is an opportunity to not only refine the movements, but to refine a better understanding of ourselves.

 

 

TUESDAY 7/11/2017

WARMUP:

“FIGHT GONE BAD” 

        3 Rounds, For Total Reps in 17 minutes

        1 minute Wall Balls (20/14 lbs)

        1 minute Sumo Deadlift High-Pulls (75/55 lbs)

        1 minute Box Jumps (20 in)

        1 minute Push Press (75/55 lbs)

        1 minute Row

        1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

 

 

WEDNESDAY 7/12/2017

WARMUP:

DEADLIFT

Build to a Heavy Set of 3

Two weeks ago(June 21st), we established a heavy triple. Again, this is not an effort to find a 3-Rep Max. For reference, if you entered your heavy triple to the leaderboard previously, it should populate below. Build steadily to establish a heavy triple, and press on to our body armor next.

 

BODY ARMOR

Not For Time:

15-12-9-6-3 Romanian Deadlifts (Video)

15 GHD Sit-Ups after each round

You choose the load for the Romanian deadlifts, and build in each round. Start at 30% of your 1RM Deadlifts (regular), and steadily build by feel. The final set of three repetitions should not be a heavy effort, but a moderate one.

 

RECOVERY BIKE

15:00 Recovery Bike, Row, or Ski Erg

Conversational, light pace. No score tied to this. Recovery effort.

 

THURSDAY 7/13/2017

WARMUP:

 

CLEAN AND JERK TECHNIQUE

“On the 2:00” x 7 Sets:
3-Position Squat Clean + Split Jerk
 (Video)

First squat clean is from the floor.

Second squat clean is from knee level.

Third clean is from mid-thigh, or power position.

A split jerk finishes the complex. Strive to complete the entire (4) rep complex unbroken.

Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk

Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk

Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk

Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk

Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk

Set #6 – 1 Complex @ 70% of 1RM Clean and Jerk

Set #7 – 1 Complex @ 70% of 1RM Clean and Jerk

 

 

"FULL SPLIT" (TEAM OF 2)

In Teams of 2…
AMRAP 20:

5 Front Squats (165/110)

15 Plate Hops*

15/10 Calorie Assault Bike

Partners complete full rounds before switching.

On the front squats, we are looking for a loading that is without question unbroken every round. In other words, a weight that we know we can front squat for 15-20 repetitions unbroken when fresh.

*Plate Hops – Stand with a 45# plate flat on the ground between your feet. Standing at 9 o’clock and 3 o’clock to the plate, and this is where the repetition begins. Jump your feet inwards so that both feet touch the top of plate, and jump them immediately back to 9/3 o’clock. That concludes one repetition. Extension is not needed, and these are done for speed. Think the speed you would see in a ladder drill in track and field.

Bike modifications:

If are on a Schwinn bike/Airdyne today, complete 25/15 calories.

If we do not have access to a bike, complete 15/10 calories on the rower.

If we do not have either piece of equipment, complete a 200m run.

Post total rounds + repetitions to the leaderboard below.

 

 

FRIDAY 7/14/2017

WARMUP:

 

"OVER THE HILL"

3 Rounds:

800 Meter Run

21 Toes to Bar

15 Hang Power Snatches (95/65)

Post Time to the Leaderboard below.

 

7/15/2017

DOUBLE DRAGON ( TEAMS OF 2 )

 

AMRAP 7:

100 CAL ROW

MAX CLEAN AND JERKS (135/95)

 

REST 3 MINUTES

 

AMRAP 6:

80 CAL ROW

MAX REPS POWER SNATCH (115/85)

 

REST 3 MINUTES

 

AMRAP 5:

60 CAL ROW

MAX THRUSTERS (95/65)

 

SCORE= NUMBER OF C&J, POWER SNATCHES, AND THRUSTERS

WODS 7/3-7/8
Jul
2
Jul 8

WODS 7/3-7/8

MONDAY 7/3/2017

WARMUP:

 

SNATCH COMPLEX

On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch

Start of a four week progression. In each session, there are four waves (which totals 12 minutes). The time and the movements stay the same, but our percentage will increase. Two weeks ago (June 5), we completed this sequence for 9 minutes, or three waves. Today, we’ll repeat the same weights, but add on a fourth wave for a total of 12 minutes. Next week, we build.

Our aim here is to own all three movements. The weights are not meant to be super heavy… this is technique work. We will sweat and challenge ourselves, but we are focusing on the practice element. By steadily increasing the load for routine exposure at the start of every Monday inside “Grunt Work”, we will develop a very consistent olympic base to work with in our next cycle, “Barbell Ninja”.

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

On the Minute x 12:

Set #1, on the 0:00… 50% of 1RM Squat Snatch

Set #2, on the 1:00… 55% of 1RM Squat Snatch

Set #3, on the 2:00… 60% of 1RM Squat Snatch

Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 50% and starts on the 3:00.

 

"ISABEL"

For Time:

30 Power Snatches (135/95)

Post Times to SUGAR WOD

*

This is a classical CrossFit benchmark. Yet, what is far more important today than going “Rx” is our technique. Let’s view our “Isabel” today as 30 chances to actually improve our power snatch. And that comes with technique, not loading. This is what will ultimately make us better tomorrow, as opposed to potentially ingraining not-so-good habits in our power snatch if the weight is too heavy.

Stimulus wise, we are looking for a weight that we could lift for at least 5 repetitions “touch and go” with very good technique. As in, every single repetition is caught with locked out elbows. Strategy wise, it will vary between athletes naturally, with singles from the onset being the recommended strategy for most.

Set the tone in the first ten repetitions of the workout. These repetitions are an opportunity to confirm our movement inside the workout, for when we need it the most… repetitions 10-30. Commonly in “sprint” workouts, athletes will come out very aggressively in the first 10 repetitions, and in doing so, we aren’t moving at our best. Doing so becomes punishes us the second half of the workout, where seconds disappear between repetitions. The better we move in these opening reps, the better we’ll move in the final reps where it counts the most.

 

TUESDAY 7/4/2017

WARMUP:

Nutts"

 

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane

 Nuttall.

For time:

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10'

200 Double-unders

Run 400 meters with a 45lb plate

 

WEDNESDAY 7/5/2017

WARMUP:

 

ON THE 0:00... WEIGHTLIFTING

All movements below are to be taken from the rack.

 

From 0:00 – 5:00
Establish a 1-Rep Heavy Front Squat

Post heaviest load lifting to SUGAR WOD

From 5:00 – 10:00
Establish a 1-Rep Heavy Push Press

Post heaviest load lifting to SUGAR WOD

From 10:00 – 15:00
Establish a 1-Rep Heavy Thruster

Post heaviest load lifting to SUGAR WOD

There is a 5:00 rest build in before the start of our next part, starting on the 20:00.

 

AT THE 20:00... "UP FRONT"

Alternating EMOM x 10 (5 Rounds):

Even Minutes – 5 Thrusters

Odd Minutes – 200 Meter Run

 

Start with between 50-60% if your heavy thruster for the day on the barbell, and aim to climb in weight each round. Take these thrusters from the ground, in either a squat clean directly into your first thruster or through a power clean to get the bar to the shoulders.

The purpose behind today’s conditioning is to build confidence and familiarity with a heavy thruster, under metabolic duress (heavy breathing). In our sport, a moderately loaded barbell (think 95/65 or 65/45) for the thruster is very commonly used. Simply because, it produces an incredible stimulus through power output. It’s aerobic and anaerobic… it’s a potent movement. With that said, with it’s frequency, it’s difficult to become comfortable cycling a heavier load. To almost reset the baseline of what you feel is “moderate.” Our goal today is to get outside the comfort zone, and climb to weights that challenge us… all while we are breathing hard.

On these repetitions, let’s have two focus points, which is all the more important when the weights become heavier.

1) Positioning

The most common reason athletes miss a thruster is due to positioning. If we pitch forward just an inch during our squat, the bar will punch out in front of us as we go overhead and we’ll likely loose it forward. The front squat positioning decides how the thruster will go. When we go heavy on the thruster, we tend to focus more on the “press” portion, given how we can squat more than we can press, but I want to stress the importance of focusing on the squat. Our lift is often won or lost simply based on how the front squat fares.

We want to maintain all four fingers on the barbell to keep tension and an active position, and above both, make for a safe attempt overhead. With four fingers on the bar, we then want to relax our grip. This is not a death grip on the bar as that will pull our elbows down, sliding the bar forward and away from our body. As best as we can with our “thruster grip”, fight aggressively to maintain your elbows at the highest position they can be. This will put the bar on your front rack, and not on your hands, which saves your shoulder strength for the following overhead.

2) Hips

The squat itself can be relatively slow in a thruster. What needs to be aggressive is the extension as we pass parallel on our way our of the squat. As soon as we rise above parallel on the squat, as aggressive as you ever have before, drive your heels through the floor and violently extend your hips. We don’t fail a thruster due the the strength of our legs… it will be the strength of our overhead lockout. Strong hips in the extension of the thruster lend as much power from the lower half as possible to the upper half, the shoulders. There will be press outs, and good struggles to reach lockout – we want that – but in order to get the most weight overhead, we want to be as aggressive as we can with our hips.

 

 

THURSDAY 7/6/2017

WARMUP:

 

Hang Squat Clean – Knee level. Find the power position (same as High Hang Squat Clean), and following, continue to push your hips back as the bar travels down your thighs, to eventually knee level. Here, we are looking for a very close to vertical shin position, and the most rigid midline.

Set #1 – Empty Barbell x 2 Full Complexes

Set #2 – 35% of 1RM CJ

Set #3 – 50% of 1RM CJ

Set #4 – 55% of 1RM CJ

Set #5 – 60% of 1RM CJ

Following, (5) additional working sets. Record heaviest lift to the leaderboard below for tracking.

 

BACK SQUAT 15-REP

“Grunt Work” 15-Rep Back Squat Benchmark

Iteration number two of three during our training cycle. A third will be completed just before the completion of “Grunt Work”. Previous scores should display below for reference. A significant increase to aim for is 5-10 lbs for women, and 10-15 lbs for males. Naturally, your judgement on how the first iteration went will dictate our approach today.

To warm up for for your attempt:

Set #1 – 7 Reps @ Light load, if not empty barbell. We are warm from the clean complex, but the specific bar position on the back rack is worth warming up specifically.

Set #2 – 5 Reps @ Approximately 50% of your previous 15-Rep.

Set #3 – 3 Reps @ Approximately 75% of your previous 15-Rep.

Sets Beyond – 1-3 Reps at loads climbing to your target weight for the day. Much like our first attempt, feel the weight out today with a couple of repetitions. If for example you are going to attempt 225lb, a build from 185-205-225 is appropriate, feeling the loading out and priming ourselves for our attempt.

Post your 15-Rep Heavy to the leaderboard for tracking below.

 

"ESCAPE FROM WONDERLAND"

3 Rounds:

75 Double-Unders

50 Air Squats

25 Calorie Row

Post Times to SUGAR WOD

 

 

FRIDAY 7/7/2017

WARMUP:

 

STRICT HSPU

5 Rounds:

1:30 Light Bike or Row

“X” Strict Handstand Pushups

Third and final week in this specific progression, building our percentages by 5% on each HSPU set.

This is a low intensity couplet pairing strict handstand pushups with an easy, steady paced bike. We are looking for a moderate heart rate increase – but not high. Refine the skill development by immediately kicking onto the wall (train the transition) to complete the set. We are completing a pyramid repetition scheme on the HSPU, climbing and then descending to where we opened.

*

Set #1 – 40% of Max Strict HSPU

Set #2 – 45% of Max Strict HSPU

Set #3 – 50% of Max Strict HSPU

Set #4 – 45% of Max Strict HSPU

Set #5 – 40% of Max Strict HSPU

 

"DOCE"

“Doce” Part 1

AMRAP 4:

27 Calorie Row

21 Power Cleans (155/105)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2
AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3

AMRAP 4:00

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

*

Record each score to the leaderboards above.

We have 3 x AMRAP 4’s, today, resting 4:00 between each. As you have noticed, although the repetitions stay the same throughout all parts, the weight on the power clean decreases per round. It is our aim to push with intensity on the first round, but still aim to match or beat our score in Part #1 on Part #2. Same for the final.

On Part #1, we are looking for a weight that you could complete 15+ repetitions unbroken with, when fresh.

On Part #2, we are looking for a weight that you could complete 20+ repetitions unbroken with, when fresh.

On Part #3, we are looking for a weight that you could complete 25+ repetitions unbroken with, when fresh.

On the row, we are looking to push outside our comfort zone here. This is by no means a sprint, but the rest intervals between each part allow us to push our pace. Rowing at or slightly faster than your 2K pace is advisable here to clear through these calories with time to spare for the remaining two movements.

On the power cleans, we are looking for sets. Not fast singles today. We are looking for a loading that allows you to open with 5+ repetitions to start, and even at so, we are able to come back to the bar only seconds later for another set. Lighter is more challenging here today.

On the burpee box jump overs, we are completing these “Open” style. That is, box facing. To be Rx, a two-foot jump is required. Step-up and overs are absolutely allowed, but to be Rx we will need to complete the two-foot takeoff.

It will be challenging to complete a single round of this workout as Rx. The 4:00 window will close fast, so we want to move with a purpose on all three movements. As with the majority of our interval training that we have been completing recently, it is less about maintaining a perfectly even score (we still want to strive for so, if not beat the previous round in this workout), but more about bringing intensity.

 

SATURDAY 7/8/2017

WARMUP:

Split Jerk
7 Sets of 1, building in weight.

Rest as needed between sets, and take these from the rack. Just over two weeks ago (June 16), we built to a heavy triple. Today we will be building to a heavy single, still with a larger focus on positioning, than weight. Start at 50% of our 1RM Jerk, and slowly build from there for (7) working singles. Post heaviest single to the leaderboard for tracking below. If you have jerk blocks, use them.

 

 

 

"BACK PEDAL" (TEAM)

*Team Version
In teams of 3, with one athlete working at any given time:

100/75 Calorie Assault Bike, 75 Power Snatches (115/80), 15 Rope Climbs

100/75 Calorie Assault Bike, 75 Clean and Jerks (135/95), 15 Rope Climbs

If we are using a Schwinn Bike today, complete 150/100 Calories per round.

If we do not have access to a bike today, row 120/90 Calories per round.

If we do not have access to a rope today, complete 50 CTB Pull-Ups per round.

In both situations, input our modifications to the notes column during score submission.

 

* In this team of 3 workout, we have one athlete working while the other two are resting. All numbers above are team totals.

Given how we are looking at a 1 to 3 work to rest ratio, we can push our efforts when we step up to the plate. On the bike, this is not a full sprint, but it is an aggressive pace – think about what you would hold for a 1-2 minute bike test. Short sets pay off here so that we can keep the wattage high. With calories, the sliding scale comes into play and it pays to push for a higher power output. With that said, let’s keep the transitions quick. Trading every 10-15 calories for males, and 5-10 calories for females. In other words, no more than 15-20 seconds at a time to preserve power.

On the barbell, we first approach a power snatch barbell in round one and a clean and jerk barbell on round two. The weight we are looking for is on the moderate end. Something that we could cycle for 10-20 repetitions unbroken, when completely fresh. For in the workout, we are looking to hold sets here. Whether it be 3’s, 5’s or another number, it should be moderate enough to complete sets. These should not be singles. Use a single bar and change weights to the CJ loading when you approach it as a team.

On the rope climbs, as you descend the rope, set your next teammate up for success. Control the whip after you dismount from the rope, and bring it to a standstill. This allows buddy two to get a running start to a static rope, which can speed his or her ascent given the higher jump. Play to your strengths here as a team. If one teammate struggles with the climbs, have them take on additional work on the bike or barbell, which then flips on the rope.

 

 

WODS 6/26-7/1
Jun
25
Jul 1

WODS 6/26-7/1

MONDAY 6/26/2017

WARMUP:

 

OVERHEAD SQUAT

5 Sets, building to a Heavy:

Pausing Overhead Squat + Overhead Squat

All repetitions taken from the rack. On the first repetition, a two-second “dead stop” pause is to take place in the bottom of the squat. This is where we confirm our positioning beneath the bar. The second repetition, there is no pause in the motion. Build to a “heavy”, which is a challenging lift for the day, but not an absolute max. Our technique is more important than our number here.

Post load to SUGAR WOD

 

"DENIM"

AMRAP 15:

60 Double-Unders

30/24 Calorie Row

10 Overhead Squats (165/110)

Challenging ourselves on the overhead squat today. We are looking for a load that we can complete 20-25 repetitions unbroken with, if we absolutely went for it when fresh. Post rounds + repetitions to SUGAR WOD

*

On the double-unders, we want to find our wrists. In a workout where we need our shoulders for the overhead squats, it’s crucial to stay relaxed on the rope and let our wrists do the work – not our arms. Now there’s two things to keep in mind here:

1) We don’t want to edge towards DU failure early in the workout. This is largely because if we edge close to failure, it’s almost guaranteed that we are not moving efficiently at that point, and draining shoulder capacity at the rapid rate.

2) Yet, we want to complete these DU’s with the understanding that we can recover on the first few calories on the row. A stoppage on the rope is a dead-stop in the workout, whereas cruising for some moments on the rower while we catch our breath still pushes us further into the workout.

Break these up into manageable chunks as needed so that we avoid movement failure early on, and find your wrists. We’ll recover on the first few calories on the rower.

The row is a significant portion in this workout, but what is more important than our speed on the row is our ability to move through the overhead squats. It is understood that we want to push a pace that allows for 1, if not any, breaks on the OHS. Each break in the overhead squats is at a minimum 15 seconds. And 15 seconds on the calorie row is a very significant amount of effort.

Coming off the overhead squats, expect your grip to feel taxed. As we are active overhead during the squats, we can expect our wrist dexterity on the rope to feel a bit off. It will come back. Give yourself a brief composure breath before the start of each set, and start with a relaxed upper body on the following DU’s.

 

(EXTRA CREDIT) BODY ARMOR

Alternating EMOM x 10

Odd Minutes – “X” GHD Sit-Ups

Even Minutes -“X” Hip Extensions

Athlete’s choice on repetitions per movement.

Session #3 in this format for building mid-line capacity. Aim to build slightly from last week. If this is our first week, the recommended to start conservatively. As an example, 10/10 would be a strong start (for a total of 50 repetitions of each movement).

If we do not have a GHD, complete with abmat sit-ups and banded good mornings.

 

 

 

TUESDAY 6/27/2017

WARMUP:

 

 

STRICT GYMNASTICS

The following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s, but I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval.

Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk  (Video)
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00:

10 Second Ring Support Hold (Video)
5-10 Inverted Barbell Row (1 second pause) (Video)

Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can) (Video)

3 Inchworms (Video)

Wall Walk Modifications – 10 second Handstand Hold, or 6 Box Shoulder Taps (Video)
Pausing Strict Pull-Ups – Band as required.

Strict Toes to Bar – Bring our legs as high as we can without kipping, and pause there for a full 1-count per repetition.

 

 

 

"DOWN SWINGING"

For Time:
25/20 Calorie Assault

800 Meter Run

30 Kettlebell Swings (53/35)

20 Barbell-Facing Burpees

If we are using a Schwinn Airdyne today, complete 50/35 calories.

If we do not have access to a bike, complete 25/20 on the rower.

If we do not have a rower, remove the first part and run 1,000 meters total.

Post times to SUGAR WOD

 

One round through. Let’s bring the intensity today.

On the opening bike, we can take advantage of the exponential calorie effect. This should not be an all out sprint (think final event in the Individuals Regionals this year), but we are looking to push our pace here. Imagine we are completing a 2:00 max calorie test. We want to take advantage of the higher wattage, but what is just as important is our ability to immediately dismount and move into our run.

Use first 50-100 meters of the run as our recovery from the bike. The legs will feel taxed, but they will come back. As we enter the bike, remind ourselves of this brief recovery period to allow us to push our pace there. At the 100 meter mark, aim to pick our speed back up. Looking ahead on the following station, we can find a rhythm to our breathing on the KBS. We can push this run knowing our breathing will be at a minimum controlled on the KBS. Pacing wise, imagine you are running a 1 mile sprint.

On the kettlebell swings, expect to approach this kettlebell winded. We have demanded much of ourselves cardiovascular wise, but we have not in terms of moving loads. On these swings, just start. This is an opportunity to save 5-10 seconds off our time. These repetitions do not need to be straight, but they need to be immediate. You will surprise yourself, despite how fatigued we are aerobically, how manageable the kettlebell feels on the first few repetitions. As is the case when we are fatigued, remind ourselves to extend violently. Set the tone here in the first few repetitions so that we are still doing so when it really counts – that second 15.

The swings don’t *need* to be unbroken, but we are looking for a single break at most. We know that following these swings, it’s a final push for 20 barbell-facing burpees… and we aren’t going to fail a burpee. On these final 20 repetitions, unlike how we commonly train the burpee, throw caution to the wind. There are times where we will dial in our pacing on the repetition, but at this point, let’s empty the tank and see what’s left.

It’s a short workout. Let’s work the high power output today. Less concerned with perfect pacing on this one. More into effort. Before you start this workout, say this words in your mind – “I am Fearless”.

 

 

WEDNESDAY 6/28/2017

WARMUP:

 

ON THE 0:00... BARBELL CYCLING

“Freight Train” V2

On the Minute x 6
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks

Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks

Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks

Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks

Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks

Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks

Second version, previously seen on May 31. Increasing in volume, but remaining at 50% of 1-Rep Clean and Jerk. Following version will see a reduction in volume, but an increase in loading. The goal is to hang onto the bar for all repetitions inside the minute.

 

Enter 1RM Clean and Jerk

 

Submit

V2 Loading – 50% of 1RM Clean and Jerk

 

ON THE 7:00... DEADLIFT

From Minutes 7:00 – 15:00 (7 Minutes):

Build to a Heavy 3-Rep Deadlift

 

* Start at the same loading you left off on from “Freight Train”, and steadily build to find a 3-Rep Heavy inside the seven minute window. This is not seeking a max-effort, but a heavy for the day.

 

ON THE 25:00... "OPTIMUS PRIME"

AMRAP 7:

Wallballs (20/14) – Females to a 9 Target

*Every Minute on the Minute – 5 Deadlifts (225/155)

Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).

Post total wallball repetitions across the AMRAP to the leaderboard below.

 

Workout again starts on the wallballs, giving the athlete a full minute to complete repetitions. At the 1:00 on the clock, stop and complete 5 deadlifts before returning back to the ball. Repeat this process on the 2:00, 3:00, 4:00, 5:00 and 6:00. Workout concludes at the 7:00.

Transitions are a focus point inside this portion today. These minutes will go by very quickly. The extra breaks and steps between movements add up quickly here, and often without you even realizing it. Expect the deadlifts to take anywhere between 10-20 seconds, with a transition on top. As a focus point for the workout today – use every second we can in “Optimus Prime”. The time will move quick.

On the wallballs, especially on that first set, we don’t need to open with a very large first set. What is more important is how we are cycling the wallball on the second, third, and fourth minute. If we open up without a break in the first minute and “max out” our wallballs, only to find a fraction of so in the second and third minute, we likely could have repositioned our effort for a better score. Your first round should be the most amount of repetitions you accomplish in any minute (given the extra seconds from not needing to deadlift first), but the key will be to keep it manageable so we can sustain that effort immediately after in the second minute.

If transitions is our first focus point of the day, the second will be our breathing. In both movements, it is common for athletes to forget to breathe. It’s more common than you think, given the valsalva of the deadlift and the head positioning on the wallballs. Especially in the first minutes, set the tone for the workout by controlling your breathing.

 

 

THURSDAY 6/29/2017

WARMUP:

 

 

PAUSING SQUAT CLEAN

10 Sets of 1

Pausing Squat Clean

There are two pauses in this movement. Both for a full two seconds. Be diligent about holding for a full two seconds at each. Rest as needed between movements, but aim to keep it to under 90 seconds.

First Pause – 3 Inches off the floor (bar is just past mid shin)

Second Pause – Catch Position (bottom of front squat)

 

Set #1 – 1 Rep 50% of 1RM Clean

Set #2 – 1 Rep 53% of 1RM Clean

Set #3 – 1 Rep 56% of 1RM Clean

Set #4 – 1 Rep 59% of 1RM Clean

Set #5 – 1 Rep 62% of 1RM Clean

Set #6 – 1 Rep 65% of 1RM Clean

Set #7 – 1 Rep 68% of 1RM Clean

 

Set #8 – 1 Rep 71% of 1RM Clean

Set #9 – 1 Rep 71% of 1RM Clean

Set #10 – 1 Rep 71% of 1RM Clean

 

 

"ALL OVER"

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

Post Times to SUGAR WOD 

 

Building mid-range stamina in today’s couplet of power snatches and box jump overs. On the power snatch, we are looking for a weight we can snatch for 20+ repetitions unbroken if we absolutely had to when fresh.

The purpose of this piece is to hone in on our pacing for these two movements. Looking at these two, we can tell on paper that they both involve an explosive hip extension. Further, we can expect these two movements, although not apparent on paper possible at first, will inherently tax each other. We can move into this workout knowing that our first round will feel dramatically different to us than our fourth round, and we can start to visualize how to best combat with a smarter repetition strategy in round one.

Taking that into consideration, visualize how we are going to break up round four. It’s not the first or last round that we want to visualize, as your either fresh here or “going for broke” and sprinting to the finish line. Visualize how you would break up the snatches, and the box jump over method and speed.

Take that “guess” on both, and try using that same repetition scheme in round one. It’s not that we are trying to “move slower in the first few rounds”, as that’s not the right way of looking at it. Instead, it’s a repetition scheme we can hold without ever slowing down. One has a negative connotation to it, and one has a actionable goal you can strive for. Although that seems like a minor detail, it’s important.

On the power snatches, slow is smooth, smooth is fast. Speed on the barbell is not as important here as efficiency. It will come down to how well we cycle the barbell in the third round and beyond, meaning rounds 1 and 2 simply set us up for that. It’s a lighter load, but we need to respect it and move well in order to thrive in the later rounds.

On the box jump overs, focus on minimal footwork. This movement is very common to spur extra steps for the athlete, which adds effort and time to our workout. Athletes can face the box, move laterally, or any combination. But we are looking for a two foot take off for “Rx”. Step-overs absolutely allowed, but would not be considered “Rx”.

 

 

EXTRA CREDIT/BODY ARMOR

3 Sets:

15 Dumbbell Pushups  (Video)

30 second Barbell Overhead Hold (Video)

100 Meter Double KB Front Rack Carry

Finish with 50 Band Pull-Aparts (Video), or CrossOver Symmetry Recovery Protocol

Not for time, but for quality.

On the overhead barbell hold, focus first on positioning before load. What we are looking for is not only a locked out overhead position, but a locked in midline. Push you ribcage down and squeeze your abdominals down. Even with an empty barbell, we aim to be so active here that we are are working very hard with even an empty barbell. We are free to climb in weight throughout the rounds.

On the double KB front rack carry, both kettlebells are resting in the front rack position. Much like our overhead barbell hold focus point, we are looking to squeeze the ribcage down and fire the abs. The body will want to “relax” into hyperextension… fight it and stay locked in. Athlete’s choice in weight here, but we are looking to walk each distance unbroken.

 

FRIDAY 6/30/2017

WARMUP:

 

 

STAMINA SQUAT

 

OTM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat

Session 3 of stamina squatting. Progressions will flow to build our ability to cycle moderate to heavy loading. Putting in the Grunt Work. This week is meant to be challenging. We are increasing by 5% on our loading, and adding an extra round. Next session, we will reduce the volume per minute, while increasing the loading further.

 

 

"DANIEL"

For Time:

50 Pull-Ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters (95/65)

400 Meter Run

50 Pull-Ups

Post Times to Sugar Wod

 

Known as a “down and back chipper”, there is work bookended around a 800 meter run in the middle. There are many times where we want to program in elegance, that is, assign a repetition scheme short enough so that by the time we are reaching muscle failure, we change to a new movement. Think “Fran”, thrusters and pull-ups. By the time you are coming close to hitting a wall on the thrusters, you move to pull-ups. And vice versa. Such programming yields the highest power output. However, as important as that is, there are also times where we want to grind through a larger set. We have that opportunity today in “Daniel”, with 50 pull-ups in the beginning and end of the workout. It’s meant to be a grind, and it’s training stimulus is valuable.

With that said, we are looking to find the appropriate volume here. If we are still on the pull-up bar at the 3:00 mark, let’s time cap our efforts here and continue to move into the workout. At that point, the stimulus here has been met, and any additional time can actually be detrimental to recovery. Modifying to 30 reps or 40 repetitions to complete the work under 3:00 is the right move.

Opening up “Daniel”, we don’t want to reach absolute pull-up failure. Although it’s very impressive to aim after 50 pull-ups unbroken, what is more important a straight set here is the following: 400m run, 21 Thrusters, 800 meter run, 21 thrusters, 400 meter run. That’s the workout. Planned, short breaks on this first set of 50 is absolutely an option, with of course many repetition schemes varying from athlete to athlete. Knowing oneself, let’s choose a repetition scheme that allows us to consistently break this first 50 apart.

The running is important in “Daniel”, as it’s the transitions. In total, it is one mile of running. There will be separation between athletes here by not only speed, but transitions. We do talk about this often, because it is truly a significant difference in times. Just for the sake of some talking points, let’s list out some imaginary numbers.

A fast runner in Daniel may complete the mile total of running in 7:00.

A very good runner, but not as fast as the above, may complete the total in 7:30.

We are all very aware of how time slides by so quickly with a walk (instead of a jog) to the bar, that extra chalk break, or any mix in between. The fast runner, despite completing the “work” faster than the good runner, can very easily be beat in six transitions in this workout… even if they were identical on the pull-up rig and thruster barbell.

Much like how we are diligent with our footwork on barbell-facing burpees, or box jump overs… let’s focus today on transitions. Whereas in a barbell-facing burpee our mentality is no steps go to waste, our mentality here is no second goes to waste in our transitions.

 

 

SATURDAY 7/1/2017

WARMUP:

 

For time: Teams of 2

    •    80 deadlifts (155/105)

    •    100 double unders

    •    80 wall ball (20/14)

    •    100 double unders

    •    80 hand release push ups

    •    100 double unders

    •    80 pull ups

    •    100 double unders

 

WODS 6/19-6/24
Jun
18
Jun 24

WODS 6/19-6/24

MONDAY 6/19/2017

WARMUP:

 

500 Meter Row

Then 2 Rounds of:

10 Superman

10 Hollow Rocks

10 Boot Strappers

10 Samsons Stretch 

 

SQUAT

 

Complete each wave as one giant set, with as little rest as needed between weight changes. That is, complete your first set inside the wave, change the weights, and immediately get back beneath the bar.

Wave #1 –
5 Back Squats (Each): 60% + 65% +  70%

Rest 3:00

Wave #2
4 Back Squats (Each): 65% + 70% +  75%

Rest 3:00

Wave #3
3 Back Squats (Each): 70% + 75% +  80%

 

"AIR BAGS"

7 Rounds:

10 Sandbag Reverse Lunges/Kettlebell , 5 each leg (Zercher Carry)

10 Sandbag/Kettlebell Power Cleans, 5 each shoulder

20 Lateral Hops over Bag (1 Jump = 1 Rep)

200 Meter Row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).

 

Looking to get our hands onto an odd-object today, with the sandbag being the choice if available. In an ideal circumstance, we are looking for a bag that weighs 70# for males, 50# for females. Another option is a single kettlebell (70/53) to match the stimulus if a bag is not available. Inside the notes, indicate the rough weight of the object you used.

On the sandbag reverse lunges, we are looking to step backwards instead of forwards into the lunge. And as we stand out of so, we are aiming to pull with the lead leg as opposed to pushing. For the “zercher” carry, the bag or kettlebell is held at stomach level, with arms bent by your sides at 90 degrees.

The goal of this session is to get our hands on not only gear, but movements, that are uncomfortable. It’s meant to be odd and challenging, which provides a unique training opportunity to learn, adapt to, and improve movement.

 

TUESDAY 6/20/2017

WARMUP:

 

WARMUP:3 Rounds:

Row 300 Meters

1 Round: 5 Strict Pull-Ups, 10 Pushups, 15 AbMat Sit-Ups

Followed by…

5 Sets:

1 Spiderman and Reach, each leg (Video HERE)

1 Walk Out (Video HERE)

 

 

STRICT HSPU

5 Rounds:

1:30 Light Bike or Row

“X” Strict Handstand Pushups

 

This is a low intensity couplet pairing strict handstand pushups with an easy, steady paced bike. We are looking for a moderate heart rate increase – but not high. Refine the skill development by immediately kicking onto the wall (train the transition) to complete the set. We are completing a pyramid repetition scheme on the HSPU, climbing and then descending to where we opened.

Set #1 – 30% of Max Strict HSPU

Set #2 – 35% of Max Strict HSPU

Set #3 – 40% of Max Strict HSPU

Set #4 – 35% of Max Strict HSPU

Set #5 – 30% of Max Strict HSPU

 

"HARLEY LOVE"

6 Rounds:

13 Thrusters (95/65)

14 Pull-Ups

Post Times to SUGAR WOD

View this workout as two parts – the first three rounds, and the final three rounds.

The first three rounds are the buy-in. Although many of our athletes can complete these first three rounds unbroken, we still want to view these rounds as our ticket to the real workout… the final three rounds. This is where we can a major drop off in cycle times, with numerous breaks on the pull-up bar.

The micro-goal of the workout is to move 1% faster in round 4, than you did in round 3. We aren’t looking to pace this to the point where we are several minutes slower in the first half, but we genuinely want to be a hair faster in the second three rounds. We get there by breaking up these first three rounds into manageable sets… thinking ahead, so that we are prepared for the final push.

Common thruster recommendations for this workout are 7-6, with a pull-up strategy of 7-7, or 5-5-4. There is no right or wrong approach here, as long as we can achieve our micro goal for the day… the be faster in the second half than the first. This will take patience and mental diligence to pull off, but it is an important skill to refine.

 

 

WEDNESDAY 6/21/2017

WARMUP:

200 Meter Run

10 Straight Legged Deadlifts ( Barbell )

10 bootstrappers

10 Jumping Squats

10 Iron Crosses & Scorpions 

 

HANG POWER CLEAN

On the Minute x 10:

Set #1 – 5 Hang Power Cleans @ 60% of 1RM

Set #2 – 4 Hang Power Cleans @ 65% of 1RM

Set #3 – 3 Hang Power Cleans @ 70% of 1RM

Set #4 – 2 Hang Power Cleans @ 75% of 1RM

Set #5 – 1 Hang Power Clean @ 80% of 1RM

Sets #6-10 – Build to a heavy single for the day. Post heaviest lift to SUAGR WOD

 

"BEHIND BARS"

“Behind Bars” Part #1

In a 4:00 Window:

400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (135/95)

Rest 4:00

“Behind Bars” Part #2

In a 4:00 Window:

400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans (155/105)

Rest 4:00

“Behind Bars” Part #3

In a 4:00 Window:

400 Meter Run, 5 Barbell-Facing Burpees, Max Power Cleans (185/125)

 

Each part is scored separately, with the recorded portion being the total amount of power cleans completed inside the window.

On the power clean, we are looking for loads that we can cycle for the following repetitions:

Part #1 – A weight we can cycle for 15-20+ repetitions unbroken, when fresh.

Part #2 – A weight we can cycle for 7-10+ repetitions unbroken, when fresh.

Part #3 – A weight we can cycle for 5+ repetitions unbroken, when fresh.

The runs are meant to be pushed today. It is not a sprint by any means, but let’s get outside the comfort zone. We commonly fall back to a “cruising pace” inside workouts – today we have the opportunity to push our run being the first station we start at. Think the pace you would hold for a one mile race, if not slightly faster.

Methodical pace on the burpees, focusing on our breathing throughout. Use the clock and the time remaining to make the decision on how to approach the barbell when we get there. If we have less than 45 seconds, it may be worth opening up with a set of touch and go cleans. If we have more than 45 seconds, our best option may be fast singles or small sets to open. There is no wrong approach, but take a glance at the clock to make a judgement call per round. And, use every second inside of that final minute. There may be a point in the final moments of a window where there’s 5 seconds left, but you don’t believe you can make that final lift. It is in that moment that I want you to try. Just try.

 

THURSDAY 6/22/2017

WARMUP:

Coaches Choice

 

 

STAMINA SQUAT

OTM x 10 (5 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

 

Week 2 of stamina squatting. Progressions will flow to build our ability to cycle moderate to heavy loading. Putting in the Grunt Work. At this point in the progression, it is meant to be very manageable. We will break a good sweat during this portion, but this is meant to be the groundwork for the following weeks.

 

BELLS AND WHISTLES

21 Dumbbell Hang Squat Cleans (50’s/35’s)

21 Kipping Handstand Pushups

600 Meter Run

15 Dumbbell Hang Squat Cleans (50’s/35’s)

15 Kipping Handstand Pushups

600 Meter Run

9 Dumbbell Hang Squat Cleans (50’s/35’s)

9 Kipping Handstand Pushups

600 Meter Run

Post Times to SUGAR WOD

 

Efficiency of movement becomes a priority with the dumbbells.

Our goal is to find the shoulders on each repetition. Recognizing that the stabilization of the bells will be more challenging than a barbell front squat, and that we are going to work harder to “rack” these weights, it deserves our diligent effort if we want to optimize our time. Without sound movement here, our handstand pushups will slow significantly given the shoulder strength expended on the previous cleans. The better we move on the cleans, the better our handstand pushups are.

Spend a handful of repetitions dialing in our front squat. Once our positioning is dialed in here, then we want to take repetitions from the hang. We can feel out the transition with a handful of hang power + front squat repetitions, and beyond so can start to blend the two together.

A quick progression to prime the movement pattern (completed at a light weight, and then a second time at your working weight for the day):

2 Dumbbell Front Squats

2 x (Hang Power Clean + Front Squat)

2 x Hang Squat Cleans

On this first set of 21 repetitions, let’s be smart about our breakup strategy. Knowing that we have a 600 meter run to recover, we can push our sets here, but we do not want to reach failure or even close to it. With dumbbells, if we push the envelope too soon, we see a deterioration of form and technique. This is punishing with following rounds of these repetitions. The first set of 21 sets the tone for the workout, with a simple breakup strategy just for thought: 8-7-6. Naturally, ability on the dumbbells determines these sets, with the take home message being – don’t push to failure on this first round. We’ll make our push on the 15’s and 9’s.

On the handstand pushups, take a similar approach. We can push our sets knowing we have the run to follow, but we can’t reach failure in our first round of 21. We can make our push in the 15’s and 9’s.

The runs will afford us the opportunity to shake out the shoulders, but there is much time to be gained or lost on this total distance. It is just over a mile of running, and athletes can separate minutes from each other in just that distance. Visualize yourself completed a 2 mile race. This can be an starting point for what this run should look and feel like. Not overly paced, but intelligently planned on the first and second rounds. On the final round, knowing there isn’t anything to follow, turn it on with 400 meters to go.

 

FRIDAY 6/23/2017

WARMUP:

400 Meter Light Jog into:

2 Rounds:

4 Samson Stretch Lunges (5 second hold in each) (Video)

8 Alternating Spiderman and Reach (Video)

12 Russian Baby Makers (Video)

 

"EDGARTON" (TEAM VERSION)

Teams of 3:

100 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (75/55)

100 Toes to Bar

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100 Calorie Row

One athlete works while the other two rest. These are team totals. Post total time to SUGAR WOD

 

On the row, knowing that getting in and out of the rower can quickly consume seconds, it is worth the small push in our sets here to bite off chunks. 15’s or 20’s are good numbers to shoot for. 10’s are not “wrong”, but we will spend a good deal of time on transitions which add up fast.

On the box jump overs, the transition time between athletes is nearly immediate. Here are where 10’s, or small sets for that regard, are great here.

On the power snatches, we are also looking for sets. We are striving for a weight that all three athletes can “touch and go” 15+ repetitions if they had to. We want to move through these in chunks of 3-5+ reps per athlete. Fast singles here is a wise thought if it were an individual workout, but knowing that we have rest as our teammates go, we can save a good amount of time by hanging onto the bar for a set.

On the toes to bar, expect this to become grip intensive. We have pulled on the rower, and we just finished the power snatches. Forearms will be fatigued, and it’s good to expect this going into the 100. Especially in the first half, the first 50, avoid movement failure. You will have a decent amount of time between rotations, as you cycle through in your order that is, but what we must preserve is our kip. When we reach failure in toes to bar, we all too often loose our kip swing which ultimately results in a dramatically slower completion time. Small, manageable chunks to start, and if we hit repetition 50 and are still moving very well, try to speed it up.

The real “meat and potatoes” of the workout is that second half of the toes to bar and the push back to the start. This is where we will need to work hard to maintain our sets and our pace. Expect it, and expect to overcome it.

SATURDAY 6/24/2017

WARMUP: COACHES CHOICE

TEAMS OF 2

For Time:
200 Double Unders
60 OVHS (95/65)
200 Double Unders
60 Power Snatch (95/65)
200 Double Unders
60 OVHS (95/65)
200 Double Unders

WODS 6/12-6/17
Jun
11
Jun 17

WODS 6/12-6/17

MONDAY 6/12/2017

WARMUP: 10 minutes

500 Meter Row

Then 3 rounds (With empty barbell)

10 Straight Legged Deadlifts 

10 Strict Press

10 Back Squats

 

Wave #1

5 Back Squats @ 70% of 1RM Back Squat

3 Back Squats @ 76% of 1RM Back Squat

1 Back Squats @ 82% of 1RM Back Squat

Wave #2

5 Back Squats @ 74% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squats @ 86% of 1RM Back Squat

Wave #3

5 Back Squats @ 78% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squats @ 90% of 1RM Back Squat

 

"FIRE SIDE"

AMRAP 18:

18 Calorie Row

15 Box Jump Overs (24/20)
12 Toes to Bar

9 Dumbbell Hang Squat Cleans (50’s/35’s)

Post Rounds + Repetitions to SUGAR WOD

Purpose today is to begin to start to integrate additional dumbbell training into our regimen. Whether or not we see this movement in the games, this affords us the opportunity to build a wider skill set… which all compliment each other. Be diligent with our technique today on the hang cleans. They are meant to be challenging, especially positioning wise. That is our focus of this piece.

Whereas the first and last movements favor the stronger athletes, the middle-two favor the gymnastic athletes. Expect this workout to become grip intensive, with three of the four movements incorporating a pull. As an overarching strategy, pace the row, and consider breaking up the TTB’s early to preserve our capacity for the hang cleans.

On the row, we are looking to compose ourselves. Focus on our breathing here so facilitate a smooth transition to the box jump overs. Smooth movement here is where athlete’s can make or lose much ground in this workout. These repetitions are not meant to be a sprint, which would punish us in the following movements, but we want to move with a purpose on the BJO’s recognizing that seconds dissapear here quickly. A lateral hop or a box-facing hop are both acceptable, with the Rx standard being a two foot jump.

On the toes to bar, it is tempting to push for straight sets. What is more important than a straight set here however is how well we move on the DB Hang Squat Cleans. If breaking the TTB into two, or even three quick sets allows for better movement and sets on the DB’s, that should break is worth it. 6-6, or 7-5 are blanket recommendations to strive to hold, whereas even a 5-4-3 sets up the athlete very well grip strength wise to hang onto the DB’s.

On the DB Hang Squat Cleans, focus on your technique, especially in that first round. It will not be the weight that slows you, it will be the technique that will slow you. An odd-object clean such as this will challenge us today positioning wise. Aim to find the head of the dumbbell on the shoulder, angling the majority of the weight onto the front rack position. It will not be a perfect seat, and is not meant to be. Another reason why it is so beneficial to train.

 

TUESDAY 6/13/2017

WARMUP:

500 Meter Row

Then 2 Rounds of:

10 Superman

10 Hollow Rocks

10 Boot Strappers

10 Samsons Stretch 

 

STRICT HSPU

Establish a max set of strict handstand pushups.

 

These repetitions can be one of many variations. From most challenging:

1. To the floor

2. Pike Pushups from box

3. Pike Pushups from floor

4. Pushups from Toes

5. Pushups to Box or Bench

We are looking to keep this progression bodyweight. We will utilize the dumbbell strict press for other portions inside this cycle, with this being an opportunity to train our gymnastic strength.

 

STRICT PULL-UPS

Establish a max set of strict pull-ups.
This is purely a baseline number to work with for percentages on this cycle.

For the progression inside of this cycle, we are looking for a difficulty level that allows for 5+ repetitions. With that said, utilizing bands to facilitate that will be our best move today. Make a personal note which band you are using for this max set for follow-on training.

 

"HANG TOUGH"

“Hang Tough” Part #1

AMRAP 4:

27 Hang Power Cleans (115/80)

27 Wallballs (20/14)

27 Calorie Row

Rest 4:00

“Hang Tough” Part #2

AMRAP 4:

21 Hang Power Cleans (115/80)

21 Wallballs (20/14)

21 Calorie Row

Rest 4:00

“Hang Tough” Part #3

AMRAP 4:

15 Hang Power Cleans (115/80)

15 Wallballs (20/14)

15 Calorie Row

Each portion is scored separately as rounds + repetitions. During the rest intervals, make note of your score, and enter each individually into the respective leaderboards below.

 

Building intensity today through intervals.

To match the stimulus of the workout, we are looking for a weight that we can hang power clean for 21+ repetitions when fresh.

On the hang power cleans, we are looking more to move efficiently than for speed. This opens our 4:00 window, and sacrificing technique for speed here will only catch up to us on the wall balls and row.

Break these up into manageable chunks. What we don’t want to do here is hold on for an unbroken set if it requires a significant break before starting the wall balls. Ensure on every repetition as well that we are finding the shoulders, and not the wrists on the catch. Given how it is a lighter load, and inside of a short time window, we need to pay even more diligent attention towards our technique. If we start to catch with low elbows, what happens here is that our shoulders do the majority of the work wrestling the bar to the finished elbow through position. This comes back to pay a price on the wall balls, where our shoulders are heavily fatigued from so. It won’t be your legs that slow on the wallballs – it will be the shoulders.

View the first two movements (cleans and wall balls) as one package – what is our fastest way to make it through those initial 54 repetitions in that first portion. The 4:00 window moves quick, and we are looking to minimize the amount of time we aren’t moving. Even if we get to the rower fairly fatigued, we can still pull the handle. We can make progress for the initial few strokes and gradually pick up into a faster speed. Let’s just get there first.

On Part #1, it will be a challenge to finish one full round.

On Part #2, it will be a challenge to try to get further than Part #1, despite the reduction in reps.

On Part #3, it will be a challenge to try to come close to finishing two rounds.

 

WEDNESDAY 6/14/2017

WARMUP:

200 Meter Run

10 Straight Legged Deadlifts ( Barbell )

10 bootstrappers

10 Jumping Squats

10 Iron Crosses & Scorpions 

 

 

DEADLIFT

8 Sets of 3

Deadlift

Set #1 –  5 Deadlifts @ 35% of 1RM Deadlift

Set #2 – 4 Deadlifts @ 45% of 1RM Deadlift

Set #3 – 3 Deadlifts @ 55% of 1RM Deadlift

Set #4 – 3 Deadlifts @ 65% of 1RM Deadlift

Sets #5-8 (4 Total), build to a heavy set of three for the day. This is not a 3-rep max attempt, but rather a chance to gauge where we currently are as we start the cycle. We will be consistently deadlifting on Wednesdays.

 

 

"ZAGATO"

21 – 15 – 9:

Deadlifts (135/95)

Push Jerks (135/95)

Barbell-Facing Burpees

Post times to SUAGR WOD

Although the deadlifts and push jerks may grab your attention, it is the burpees over the bar that will highly likely make up the majority of the workout. The methodical burpee step-up (Video) is a recommendation here to not only keep us paced well to enter the following rounds, but it minimizes extra steps and wasted motion. This is where seconds are lost very easily in such a workout. If we remove 45 extra mini steps in this workout, and each are worth half a second, we saved over 20 seconds off our time with actually less effort expended. Let’s make every motion count.

On the deadlifts, let’s push for unbroken sets here – however, drop the bar at rep 20 of the first set. Take a quick breather here, change from your mixed grip to the hook grip, and then complete your 21st deadlift. From there we can move into a hang power clean to start our push jerks, and here we are looking for consistent sets.

This first set of 21 push jerks will feel significantly different than the set of 15, so for many of us, we are looking to make a break here to preserve our capacity for round 2. As purely a talking point, the 21’s could be broken as 14-7, which may allow you to push for a 9-6 on the 15’s. What we don’t want to do is open up with 21 unbroken push jerks if it reduces us to a slow moving 5-5-5 on the 15’s. If we are doing 5’s on the 15’s, we likely will need to do 3’s on the 9’s, and we want to conserve for that final push.

 

 

THURSDAY 6/15/2017

WARMUP:

200 Meter Run

Then 2 Rounds

10 Thruster (Barbell)

5 Strict Pull-ups

Pigeon Pose 1 minute (Both Sides)

Then 5 minutes Wrist and Shoulder Stretch

 

"JACKIE"

1,000 Meter Row

50 Thrusters (45)

30 Pull-Ups

In this classical CrossFit.com benchmark, both males and females use a 45lb barbell. Last completed on February 6, just over four months ago. Your previous time will display below if logged that day.

Post New Times to SUGAR WOD

 

STAMINA SQUAT

OTM x 12 (4 Rounds):

Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat

Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat

Minute 3 – Rest

First week of OTM squatting. Progressions will flow to build our ability to cycle moderate to heavy loading. Next week, we remove the minute of rest. Putting in the Grunt Work.

 

FRIDAY 6/16/2017

WARMUP:

Coaches Choice

 

CLEAN TECHNIQUE

Dialing in positioning in our pull off the floor. In this drill, we will be completing a complex of a pausing clean deadlift, followed by a full power clean. The first repetition (clean deadlift) focuses on finding specific positions for proper bar path, with the second repetition (power clean) confirming the movement with speed.

7 Sets of 2 Complexes:

Pausing Clean Deadlift + Power Clean

Refer the video below for a visual demonstration. We will not be establishing a leaderboard for this piece – purely practice.

Start at 40% of your current 1RM CJ and slowly build from there. Movement quality is what we are after today – only increase in loading if the below focus points are being met. There is nothing wrong with staying light here to drill the technique properly.

On the pausing clean deadlift, we have two pauses:

Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.

Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.

After the pausing clean deadlift, you can drop the bar from the waist level or set the bar down. Reset for the power clean (no touch and go), and focus on the bar path off the ground during the lift, now with speed added.

 

"HURRICANE"

3 Rounds:

800 Meter Run

21 Power Cleans (155/105)

Post Times to SUGAR WOD

 

A balance of simple cardiovascular endurance and capacity on the barbell, we are coupling two simple movement patterns to finish our conditioning for the week. Enter the running as if we are moving into a 2-3 mile race. This is not an overly aggressive pace, nor is it overly paced. The runs can separate athletes by minutes in this workout, which can be very difficult to make up on the barbell.

If we are not running today, lets row equal distance on the erg. If we are using a bike today, let’s complete 45/35 calories on the Assault Bike. The stimulus on the barbell calls for a weight that we could cycle for 15+ repetitions unbroken, when completely fresh if we absolutely went for it .Inside of the workout, individual strategy may very well call for fast singles throughout, with the key being the transition between repetitions are almost immediate. Modification recommendations to capture the stimulus specifically for you could be 135/95 and 115/80. We are looking for a slightly heavier weight than our “moderate” training load.

As a micro-goal of the workout, focus on running directly to your bar today. Seconds are easily lost here between approaching the bar and our first repetition. Be in an aggressive hurry to get to your bar and start that first repetition. We aren’t moving at a fast pace here on our cycle time, but we are using those first five repetitions just to get moving. We can always pick up our cycle time deeper into the set, with our goal being just start. Get the first repetition out of the way and focus on bringing our breathing under control over the next handful of repetitions.

 

 

(EXTRA CREDIT )”BODY ARMOR"

25 Glute Bridges (Video)
50 Banded Pull-Aparts (
Video)

100 Banded Push Downs (Video)

50 Banded Pull-Aparts (Video)

25 Glute Bridges (Video)

 

SATURDAY 6/17/2017

WARMUP: Coaches Choice

TEAMS OF 2 

20 RFT (10 EACH) ( PARTNER SWAPS AFTER EACH ROUND )

(If you have a weighted vest wear it)

Run 200 Meters

5 Push-ups

10 MedBall Cleans

15 Sit-ups

( Plank hold while partner runs )

 

 

WODS 6/5-6/10
Jun
4
Jun 10

WODS 6/5-6/10

MONDAY 6/5/2017

WARMUP:3 Rounds:

Row 300 Meters

1 Round: 5 Strict Pull-Ups, 10 Pushups, 15 AbMat Sit-Ups

Followed by…

5 Sets:

1 Spiderman and Reach, each leg (Video HERE)

1 Walk Out (Video HERE)

 

"MIDDLE GROUND"

50/35 Calorie Row

Directly into…

5 Rounds: 10 Burpees, 10 Toes to Bar

Directly into…

50/35 Calorie Row

The initial row counts, but it is not won here. Strive to row at a pace that feels like your 2K best effort. This is an aggressive pace that will have us on the rower for somewhere between 2:30-3:30. On the final few calories, let’s back off a touch so that we can fluidly move to our burpees.

This combination of burpees and toes to bar can be deceptive. It is a great test of mid-line capacity. As we jump our legs up for our burpee, we are using our abdominals and hip flexors. Also relied on heavily for toes to bar, expect this group to fatigue. With that said, let’s think through pacing on both.

On the burpees – focus on your breathing. We refer to the “breathing burpee”, which is a quick moment of re-composure at the finish of each burpee. Jump and clap to finish the repetition, and slowly let your arms comes back to your sides before dropping for your next repetition. This micro-break can last a quarter second, a full second, or even two seconds. That part is up to you. But choose a burpee pace that we believe we could hold as if we were to do 100 repetitions for time. Ground is made on cycling larger sets of toes to bar, rather than speeding our burpees here.

On the toes to bar – break early. The goal for all five rounds is to hold the same breakup strategy. Let it be a mindset as we approach that first set. Many athletes can complete the first 10 reps unbroken, but it comes down to how well we cycle in rounds 3, 4, and 5. That’s where the midline fatigue can set in. It’s best to break early, and speed towards the end. Remember to get long beneath the pull-up bar on each rep… maximize the kip swing’s elastic effect.

On the final row, sprint to it. Transitions count here. Sprint to the rower, and simply get the handle going. It’s not about how fast you row to start, but it’s instead about how fast you start the rower. Settle in during the first 5 calories. Allow yourself to recompose on the rower, catching our breath, while we tick away calories. At the 5 calorie mark, aim to get a little faster. At 10, same. Continue the pattern to the finish.

 

EXTRA CREDIT: RECOVERY 10 MINUTE RUN, BIKE OR ROW

Any extra time you want to spend in the gym today, spend it on mobility. Remember, these crucial de-load days at important. Body, mind, and spirit.

 

 

TUESDAY 6/6/2017

WARMUP:

 

500 Meter Light Row into…

2 Rounds:

10 Hollow Rocks (Video)

10 Superman Rocks (Video)

10 Boot Strappers

10 Samsons Stretch

 

DROP THE HAMMER"

For Time:
21 Deadlifts (225/155), 21 Calorie Assault Bike

15 Deadlifts (225/155), 15 Calorie Assault Bike

9 Deadlifts (225/155), 9 Calorie Assault Bike

If we are using a Schwinn Airdyne today, complete the rounds as 42, 30, 18.

If we are substituting in a rower today, complete the same calorie count as written, 21-15-9.

 

 

If we have neither a bike or rower, a recommendation is 120-90-60 double-unders.

Post times to SugarWod

 

Stimulus wise, we are looking for a weight that we know with complete confidence we can cycle for 21+ repetitions when fresh. If we need to break the first set of deadlifts, we will loose the metabolic stimulus we are seeking. It’s easier with breaks in this workout with the weights too heavy. Aim for a load that you are confident in that the first set will be unbroken, and at most, one break in the set of 15’s. And in turn, let’s put our foot down (pun fully intended), on the Assault Bike. Here is where we want to find our push.

On the bike (especially the assault bike), we are looking to get the wheel spinning quickly at the start of each calorie set. If you’ve used an assault bike before, you’ve likely noticed that it takes several seconds for the speed (wattage) to climb. On all three sets, fast pace the initial 5 seconds to get the wattage count up, and then settle into our pacing.

On the first round of 21, it is not a sprint. Visualize the entire workout to be the 15 calories on the bike. The 21 is simply a means to get there. We want to push on that set, but we want to be even faster on the set of 15. Let that be our mindset as we approach this workout, as common pitfall in this workout will be a very fast 21, followed by a significantly slower 15 and 9.

 

MIDLINE

Alternating EMOM x 8 (4 Rounds):

Minute 1 – 50 Double-Unders

Minute 2 – 15 GHD Sit-Ups

If we are working on our double-unders, spend 40 seconds of the minute in practice for accumulating max repetitions. At the 40 second mark set down the rope, and make our way to the GHD Station.

If we do not have a GHD, complete 15 weighted abmat sit-ups. Hold a light plate (5, 10, or 15#) across your chest to force not only a weighted sit-up, but a “strict” sit-up (whereas arms can be used otherwise to kip).

 

 

WEDNESDAY 6/7/2017

WARMUP:

400 Meter Run

10 Overhead Squats with Band or Pipe:

10 Samson Stretch (Video HERE)

2 Minute Pigeon Pose each side

Wrist Stretches – 30s in each position
Click HERE for Video

STRICT HANDSTAND PUSHUPS

2 Rounds:

Minute 1 – 45% of Max Strict HSPU

Minute 2 – 40% of Max Strict HSPU

Minute 3 – 35% of Max Strict HSPU

Minute 4 – 30% of Max Strict HSPU

Minute 5 – Rest

This portion is an “on the minute drill” that runs for 9 minutes in full. For two rounds, 45-40-35-30%, resting 1:00 between. These sets do not need to be unbroken – you are allowed to come off the wall and kick back up for a second or third set (if needed) inside each respective minute.

 

HANG SQUAT CLEAN

Building to a heavy single hang squat clean for the day.

As a refresher, a hang squat clean is not a effort to establish a new 1-Rep Max. If the technique today is dialed in and the weights feel good, you are free to continue to climb. If not, following the conclusion of the percentages below, keep the weights on the moderate side and spend our repetitions honing technique.

On the Minute x 12

 

Minute 1 – 3 Reps @ 50% of 1-Rep CJ

Minute 2 – 3 Reps @ 57% of 1-Rep CJ

Minute 3 – 2 Reps @ 65% of 1-Rep CJ

Minute 4 – 2 Reps @ 70% of 1-Rep CJ

Minute 5 – 1 Rep @ 75% of 1-Rep CJ

Minute 6 – 1 Rep @ 80% of 1-Rep CJ

Minutes 7-12 – 5 additional singles, all on the minute, based off feel. Climb if the weights feel good, or stay at the loading and dial in technique. Post heaviest completed single to Sugar Wod

 

 

THURSDAY 6/8/2017

WARMUP:

400 Meter Run

Barbell

10 Overhead squats

10 Straight Legged Deadlifts

10 Thrusters

5 Minutes Shoulder Stretches 

 

3-POSITION SQUAT SNATCH

3-Position Squat Snatch Complex – Video

High Hang (Pockets) + Hang (Knee) + Floor (Full)

 

On the 0:00… 1 Complex @ 40% of 1RM Snatch

On the 1:30… 1 Complex @ 50% of 1RM Snatch

On the 3:00… 1 Complex @ 55% of 1RM Snatch

On the 4:30… 1 Complex @ 60% of 1RM Snatch

On the 6:00… 1 Complex @ 65% of 1RM Snatch

On the 7:30, 9:00, and 10:30, three additional complexes at your choosing of weight. Technique over load today.

Enter heaviest completed complex to SUGAR WOD

 

 

"BULLFROG"

AMRAP 15:

30 Calorie Row

30 Box Jumps (24/20)

30 Thrusters (65/45)

Post Rounds + Repetitions to the Leaderboard below.

 

Let’s move into this workout with a gameplan. A rough picture on how we want to break apart the box jumps and thrusters. The row will be the row… we won’t stop there. But coming out too aggressively on the box jumps or thrusters may lead to several more breaks than we are looking for in rounds 2 and 3.

On the row, we are looking to maintain a pace that is slightly higher than our recovery pace. The workout won’t be won here, but can be lost here. Fluid motion on the box jumps and thrusters are what we want to focus on to optimize our score. Aim for a speed on the rower that you feel you could sustain 15 minutes, without stopping. It is a good portion slower than your 2K race pace. The first row is “ok” to come out a little bit more aggressively on, but we want to use the following rows to catch our breath and prepare for the following round of box jumps and thrusters.

On the box jumps, they do not have to be straight, and they do not have to be rebounding. But they do however need to be consistent. If we open up with 30 repetitions straight, but are down to 3×10 in round 2, we likely want to change our strategy. 20-10, 15-15, and 12-10-8 with brief composure breaths on top of the box are good options to think through. We want to push efforts here, but not to the tune that we need to stand over the thruster barbell… losing the valuable seconds we gained.

On the thrusters, we want the same mindset. We do not want to open with 30 repetitions in the first round if we need to break the second round into 3×10. Be conservative in the first round… we can always become more aggressive in a workout, with bigger sets in later rounds. What we don’t want to do however is go the opposite way. Now it’s good to push here… grind out the repetitions here, knowing that we will use the first 5 calories of that next row as a full recovery. Just need to get there first.

 

FRIDAY 6/9/2017

WARMUP:

400 Meter Run

10 Samsons

10 Iron Crosses and Scorpions 

Pigeon Pose 1 minute each side

Wrist Stretches – 30s in each position
Click HERE for Video

 

"BAD MAMA JAMA"

5 Rounds:

1:00 Calorie Row

1:00 Power Cleans (115/80)

1:00 Lateral Burpees over Bar

1:00 Rest

Each calorie and repetition count as 1 point. After each round during the rest interval, write your score down and compile the total after you finish your workout. Total points after all five rounds is your score for the leaderboard below. This is a close resemblance to a workout we’ve done in the past at 135/95 and barbell-facing burpees. In this portion today, we are lighter and faster. The goal is to see how well we can maintain even numbers in all three stations, and, over all five rounds.

 

SATURDAY 6/10/2017

WARMUP:

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

 

WODS 5/29-6/3
May
28
Jun 3

WODS 5/29-6/3

MONDAY 5/29/2017

HAPPY MEMORIAL DAY

 

WARMUP:

COACHES CHOICE

 

 

Murph"

 

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

 

TUESDAY 5/30/2017

WARMUP:

 

500 Meter Row, 

THEN 2 ROUNDS OF:

10 Spiderman and Reach, each leg (Video HERE)

8 Walkouts (Video HERE)

6 Inchworms (Video HERE)

In each row, gradually build from a slow pace to a medium pace.

 

DEADLIFT + DEFICIT HSPU

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 3 Deadlifts (building)

Even Minutes – 3 Deficit Kipping HSPU

Athlete’s choice on both the deadlift weight and the deficit kipping HSPU.

On both, athletes are free to climb in both weight on the deadlift and deficit on the HSPU.

Tracking the deadlift, post your heaviest three-rep to SUGAR WOD

 

CHRISTINE'S COUSIN"

3 Rounds:

500 Meter Row

12 Deadlifts (225/155)

12 Burpee Box Jumps (24/20)

Post times to SUGAR WOD

 

The deadlifts and the burpee box jumps are the decider of the workout.

We are looking to cycle through these repetitions aggressively, and once we have a strong approach on these movements, then we look at pushing the row. But it comes last in matters of importance when thinking strategy. As a generalized recommendation on pacing the row… we are looking at somewhere around 10-15 seconds slower than our 2K pace.

On the deadlifts, these do not need to be unbroken. We are looking for a challenging weight that could be cycled for 12+ repetitions for all three rounds if we went for it, but individual strategy may have us breaking at 8-4 or 6-6. We do not want to push so hard on the deadlifts that our burpee box jumps slow significantly. It is here where seconds can disappear.

On the burpee box jumps, we can make up ground here. It is not a fast, wreckless pace here by any means, but we can recover our breathing on the following row. Burpee box jumps are a movement where seconds can slide away without us even noticing. It’s the extra steps that add a moment here and there, that can compound to 15+ seconds very easily in each set. Focus on your footwork here, keeping motions tight and all extra steps eliminated.

 

EXTRA CREDIT/DOUBLE-UNDER STAMINA

Choose one of the following:

A) 5 x 50 Unbroken Double-Unders

B) 6 x 35 Unbroken Double-Unders

C) 7 x 25 Unbroken Double-Unders

D) 8 x 10 Unbroken Double-Unders

E) 4:00 for Max Double-Unders

 

 

WEDNESDAY 5/31/2017

WARMUP:

 

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

30 secondSamson Stretch each side (Video HERE)

12 AbMat Sit-Ups

12 Air Squats

 

PUSH PRESS

Building to a heavy single on the Push Press today. Using last week’s final 3-Rep weight, we will warm through an “On the 90 second” drill. Time is left on the back end to build to a heavy single for the day.

On the 0:00… 5 Reps @ 50% last weeks 3-Rep PP

On the 1:30… 4 Reps @ 60% last weeks 3-Rep PP

On the 3:00… 3 Reps @ 70% last weeks 3-Rep PP

On the 4:30… 3 Reps @ 75% last weeks 3-Rep PP

On the 6:00… 2 Reps @ 80% last weeks 3-Rep PP

On the 7:30… 1 Rep @ 85% last weeks 3-Rep PP

Until the 15:00 on the clock, continue with singles and build to a heavy single for the day. It is not mandatory to stick to the “On the 90s” interval, but it can continue to be used. Post heaviest single to Sugar Wod

 

"NARF"

For Time:

9 Pull-Ups, 9 Thrusters (95/65)

15 Pull-Ups, 15 Thrusters (95/65)

21 Pull-Ups, 21 Thrusters (95/65)

Fran backwards.

There is a rhyme and reason why we have been modifying CrossFit.com benchmarks, and not actually conducting the exact workout.

There is much to be said about testing a benchmark. The stress response, despite a good thing that can push performance, is something not to be taken lightly. When we take on a benchmark, it takes a toll on the mind and body… whether we “feel” it or not. This can compound during a week such as this current one, where we are testing heavy lifts. This is why we’ve seen some modifications to these classical workouts. With that said, we average roughly one actual benchmark (or repeatable workout) per week. This allows for consistent measurement, without overtaxing our nervous system.

With “Narf” being “Fran” in reverse, we will benefit from a very similar stimulus without the benchmark CNS response. Let’s move with the same intention we do on “Fran”, with 1% reservation… because the workout is now decided on the 21’s, the final set.

 

THURSDAY 6/1/2017

WARMUP:

 

1:00 Slow Bike or Row

6 Spidermans + 6 Russian Baby Makers (Video HERE)

1:00 Slow Bike or Row

10 Pausing Dowel Overhead Squats (pause in bottom)

1:00 Slow Bike or Row

30 second Samson Stretch each side (Video HERE)

 

FRONT SQUAT

Building to a Heavy Single for the day. After the percentage work below, feel the weights out today. If we are moving well and feeling strong, continue to climb. If we are not, build to a heavy single and move past.

 

On the 0:00… 3 Reps @ 45% of 1RM Front Squat

On the 1:00… 2 Reps @ 50% of 1RM Front Squat

On the 2:00… 1 Reps @ 60% of 1RM Front Squat

On the 3:00… 3 Reps @ 50% of 1RM Front Squat

On the 4:00… 2 Rep @ 55% of 1RM Front Squat

On the 5:00… 1 Rep @ 65% of 1RM Front Squat

On the 6:00… Rest

On the 7:00… 1 Rep @ 70% of 1RM Front Squat

On the 8:00… 1 Rep @ 75% of 1RM Front Squat

On the 9:00… 1 Rep @ 80% of 1RM Front Squat

From Minutes 10-20… build to a heavy single for the day.

 

 

"QUATTRO"

4 Rounds:

21/15 Calorie Bike

18 Wallballs (20/14) – Females to a 9 Target

15 Kettlebell Swings (53/35)

12 Burpees

Schwinn Bike – 21/15 Calories per round

Assault Bike – 15/10 Calories per round

Rower – 21/15 Calories per round

*If we do not have a Bike, complete on the rower with the above calories. Note which piece of equipment we used in the leaderboard comments. Post times to SUGAR WOD

 

Building engine today. And, honing our ability to immediately transition between movements. Given how these sets may be unbroken for many athletes (if not very close), we have the opportunity to dial it in, and train ourselves that we don’t need that extra breath between movements. Valuable seconds can be gained (or lost) here.

On the bike, we are looking for a conservative pace here that allows for a fluid transition to the following movements. Even if we slow on the bike, we are still making forward progress. An extra break on the wallballs or following kettlebell swings however is a different story, where our forward momentum comes to a halt. This is not to imply that the wallballs and swings need to be unbroken, but we are looking to push our efforts here first before looking to speed up the bike.

On the wallballs, allow your arms to come to your shoulders or sides between repetitions. Avoid allowing the arms to hang out high in the air as you await the ball to return. Reason being, we need our shoulders for the following swings and burpees. Even a slight flick of the hands downwards can help preserve your arms. A little bit goes a long way here.

These repetitions do not need to be unbroken. A bigger focus is consistent sets. 10/8 is absolutely an option, with a measured rest between. If an unbroken set requires you to rest before starting, and after finishing (before you pick up the kettlebell), it may very well be faster for us to break the set into the example above (10/8) and focus on fast transitions.

On the kettlebell swings, use the rhythm of the repetition to control your breathing. Breath out after the explosive extension of the hip as the kettlebell rises past the waist, and breathe in as the kettlebell is making it’s change of direction and start it’s way down. Train your breathing to match this pattern.

On the burpees, we are looking for “breathing reps”. That is, a split second pause after each repetition to take a composure breath. As the arms slowly come down from the overhead clap to conclude the previous repetitions, we take a large breath in before starting our next repetition. Imagine this pace to be your 100 burpees for time pace, which will keep you moving, but won’t overly tax your breathing before getting back on the bike. On that following round, give yourself 15 seconds to recover on the bike. Make an immediate transition to it and get the pedals moving, but the pace does not matter here – focus on your breathing and pick it up a bit after the 15 seconds.

 

FRIDAY 6/2/2017

WARMUP:

 

2 Rounds:

1:00 – 2:00 Light Jog or Row

4 Samson Stretch Lunges (5 second hold in each) – Video HERE

8 Alternating Spiderman and Reach – Video HERE

12 Russian Baby Makers – Video HERE

 

"ADDERALL"

Part #1 – In a 10:00 Window:

Run 1 Mile

Time Remaining, Max Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:

Run 800 Meters

Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window:

Run 400 Meters

Time Remaining, Max Thrusters (95/65)

All three parts are scores separately. Post totals of each part to the respective leaderboard below.

 

Use a single barbell for all three movements, as we have 3:00 between each round to change weights.

The loading descends as the movement changes, with the stimulus being that we are looking for a moderate load for all three parts. A weight that we can cycle, when completely fresh, for 10+ repetitions at each without question. The goal is to have a weight on the bar that you can run directly do after completing the “buy-in” meters and start your first rep, regardless of how winded we are. Moderate loading here is not only better, but more challenging. When in doubt err on the side of a touch lighter.

The running in this workout is the “buy-in” to the scored repetitions on the barbell. As an example, on Part 1, we have a 10:00 window to complete a mile run. Any time remaining inside that window, we are accumulating repetitions on the clean and jerk. If an athlete runs an 8:30 mile in this first part, he or she has 1:30 for max repetitions. There is our score for part one. After a 3:00 rest (on the 13:00), we start part two.

If we are not running today, rowing equal distance (1600, 800, 400 respectively per the parts) is the recommended substitute. And in both options, we are looking to modify this “buy-in” to leave time on the barbell. For example, if my best 1 mile run is over 8:00, let’s modify the distance to 1200 meters (3/4 of a mile) so that we have time on the barbell. I want you to work on the run today, but I also want you on the barbell for a minimum of 90 seconds per round. Executing these repetitions when winded is the goal today.

In terms of strategy…
The most important part of this workout is an immediate transition to the barbell. We are looking to hold what we believe to be our 2 mile race pace on the road. This is a sustainable pace on all three distances and will allow us to immediately get our hands on our bar as we run inside. What we want to avoid is pushing the run, and losing the valuable seconds we gained by walking the bar, taking unnecessary chalk/water breaks, or even unnecessary steps along the transition.

In terms of repetitions on the clean and jerk and snatch barbells – fast singles is a wise strategy for most. At this loading, touch and go repetitions are absolutely an option, but only if we can sustain the sets throughout our time remaining. We don’t want to open with a set of 7-10 repetitions, and be reduced to slow singles towards the back half of our time remaining. Use the clock to our advantage. Understanding how much time we have left as we re-enter the gym, we are looking to find the threshold pace of these two movements. Again, that is the fastest pace we can move without slowing down in the time remaining.

On the thruster barbell, a slightly different case here. We are looking for larger chunks here given the setup time between transitions. We are looking at 3-4 sets inside the window.

SATURDAY 6/3/2017

-Partner WOD-

For Time (20 minute cap):

18-15-12 Deadlifts (185/125) Box Overs (24/20) ** 1 Partner works, while other does Plank Hold **

18-15-12 Weighted Sit Ups (20/14) KBS (53/35) ** 1 Partner works, while other does Squat Hold**

18-15-12 Burpees, Goblet Squats (53/35) ** 1 Partner works, while other does Static Bar Hang **

Extra Work: 1.) 3×10 BB Bent Over Rows 2.) 3×15 Hip Ext.

WODS 5/22-5/27
May
20
May 27

WODS 5/22-5/27

MONDAY 5/22/2017

WARMUP:

400 METER RUN

Then

2 Rounds:

10 – Alternating Samson Stretches (Video)

10– Warrior Squats (Video)

10 – Alternating Spiderman + Reach (Video)

 

SQUAT WAVES

Deload percentages this week. Let’s allow the body and Central Nervous System to heal and recover in order to continue the push next week. Complete these sets “On the 2:00”.

Wave #1

0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat

2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat

4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat

Wave #2

6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat

8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat

10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat

Wave #3

12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat

14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat

16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

"GRACEFUL EXIT"

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

50 Double-Unders

Rx – 135/95. Post completion time to Sugar Wod 

 

Stimulus wise, we are looking for a weight that we can complete 15+ push jerks unbroken with, when completely fresh. Anything heavier will result in more breaks on the barbell than desired. Modifying to 115/80 or 95/65 are suggestions of appropriate loadings to achieve so.

 

When we are approaching the finish to the power cleans, plan to take our break after the 9th rep. Take our breather here, so that upon the the 10th and final power clean, we can move directly into the front squats. These initial 9 repetitions in each round can be broken anyway you see fit. Touch and go repetitions are an option for those very strong on the barbell, but so are fast singles. Whereas the setup time for the power clean is fairly quick (hands on the bar), the process is a bit more for the front squats and jerks, requiring a bit more strategy.

 

On the front squats and jerks, strive to bite these off in larger sets. They do not need to be unbroken, but we are looking to accomplish these sets with at most one break at each movement. 5-5 or 6-4 are options if we are looking to take that break. We want to push for chunks or larger sets here as we are looking to minimize the amount of extra cleans we are doing in this workout. As we approach the 10th and final power clean, ensure we are standing to full extension before we start out first front squat. Treat them as two separate movements.

 

Front Squats – These set the tone for the following jerks. If we do not find the proper positioning on our shoulders (elbows high, bar resting on the delts, vice the wrists), we will be taxing our our overhead strength. Expect the jerks to be challenging in this workout. Set ourselves up for strong sets on the jerks by dialing in a strong front rack position.

 

Push Jerks – Focus on a strong drive through the heel arch of the foot (think directly beneath your ankle). At this point, we can expect the power cleans and front squats to have taken a toll on our overhead strength. Expect this so that it does not come as a surprise. With the fatigue, the body will need to be reminded to extend hard. The hips and legs will want to have the arms do the work overhead for us, given the effect of the previous two movements. We know however this will not be the right idea for us with three full rounds ahead. Extend hard through the floor, and punch to lockout. Despite the fatigue in our lower half, let the legs do the work.

 

Before each set of double-unders, give yourself a brief composure moment. Following the jerks, our shoulders will be fatigued. Get our hands on the rope and stand up with it, but take a breath here. A goal of ours in the workout is to minimize the amount of trips. It’s not to go unbroken, but to minimize the amount of trips. And to accomplish that, we must be relaxed and composed on the rope. 30-20, or 20-20-10 are options for those who are building their double-under capacity.

 

TUESDAY 5/23/2017

WARMUP:

500 Meter Row, 

Then 2 Rounds

10 Spiderman and Reach, each leg (Video HERE)

 8 Walkouts (Video HERE)

6 Inchworms (Video HERE)

Then

2 Rounds:

 7 Kettlebell Swings, 5 Pull-Ups

 

HELEN"

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

Post Times to Sugar Wod

 

The first goal in Helen is to push for unbroken sets on the work inside the gym. Until we do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. If we have the movements on the inside unbroken, it’s the opposite approach – it’s a question of how hard can we push the running.

If we do not have the ability to run today, complete a 500 meter row per round.

 

Choose a kettlebell weight that will allow for 21 unbroken swings in the first round. If there is a question in our mind that we are going to break up that fist set, it is best to modify the weight to a slightly lighter weight. Breaking up the kettlebell makes this workout exponentially easier. Lighter is harder, as it leaves no excuse to work harder on the run.

On these swings we also need to keep to focus points in mind:

1) Long arms in the bottom

2) Breathe

 

When we cycle kettlebell swings, it is common for athletes to keep much tension in their biceps at the bottom of the swing. Visually it’s a small bend in the arm at the bottom. Looking ahead, we have pull-ups following this movement. One of the last things we want to do is force an extra break on the pull-ups because our biceps are heavily fatigued. Lengthen out the arms in the bottom of each swing to reduce the time under tension on the bicep. This will tax our grip inevitably, but view it as damage control for the pull-ups.

 

Breathing is important on these repetitions. Knowing we are aiming for an immediate transition to the pull-ups, and an immediate transition back to the run, we can’t allow ourselves to fall into the trap of holding our breath for these repetitions. Find a rhythm to our breathing. As soon we extend our hips and the bell is traveling up, let the air out. In the weightless transition as it comes back down for the following swing, take the next big breath in. Cycle this breathing pattern for all 21 repetitions to keep the air moving in and out.

 

On the pull-ups, we are striving for consistent chunks. Naturally, if you have the ability to go unbroken on the bar, it pays off. If we are looking to break these repetitions up, let’s move in with a plan in mind. Don’t go unbroken on the first round if it will result in us breaking up the following sets 2 or more times in each following set. Consistency pays off here. Opening with 7-5 and holding so across all three rounds will result in a better time than compared to an unbroken set, and then hitting the wall.

 

After we have out KBS and PU strategies in mind, we can decide on our running pace. As mentioned earlier, if we have unbroken sets inside the gym, the separator in this workout is the run. Even if we have these sets unbroken however, we still want to hold back on the first run. Visualize racing a one mile effort, as the goal is to hold the pace for all three intervals. This workout is notorious for slowing on the third and final run, so proper pacing in this first 400 can set us up for success.

 

 

EXTRA CREDIT/GYMNASTIC CONDITIONING

The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. On parts 2, 3, and 4, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

 

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

 

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

 

Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar

B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

If we do not have strict TTB just yet, lay on floor by a pull-up rig post. Reaching overhead and grabbing hold of the post with your hands, activate your lats and bring your toes to the rig post.

 

Minutes 15:00 – 20:00:

A) 3 Inchworms (Video HERE)

B) 3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.

 

WEDNESDAY 5/24/2017

WARMUP:

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

:20 second Samson Stretch each side (Video HERE)

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

 

1 Round:

10 Box Jumps (you choose height… reset after each rep, focus on explosiveness)

15 Slow Hip Extensions

 

PUSH PRESS

Week 2 of 2 of our 5×3 Progression.  This week, we are looking to “climb”, that is, build in weight each set. Next week, we’ll test a new 1-Rep.

Push Press – 5 Sets of 3

Climb in weight each set. Start at a manageable load, roughly 20-30lbs lower than our weight last week.

Post heaviest set of 3 to SUGAR WOD

 

OVERHEAD SQUAT

Starting with an empty barbell:
10:00 to build to a Heavy Set of 3

*

All repetitions are to be taken from the rack. Not an absolute 3-rep max today… a heavy triple. It’s been some time since we went heavy on this movement. Focus on sound mechanics today – sit back for the heels and continue to turn the inside of the elbows up towards the ceiling throughout the entire range of motion (emphasizing shoulder external rotation).

 

Post heaviest completed set TO SUGAR WOD

 

RECOVERY ROW

10:00 Recovery Row

 

Not for time or score. Let this be a casual pace to bring about a faster recovery to today’s training session.

 

THURSDAY 5/25/2017

WARMUP:

 

SQUAT BUILDER

Week three of our first squat builder micro-cycle. After each three week micro-cycle, we will deload in squatting percentages for a week. Following, a new repetition/percentage scheme is introduced for our next 3-week effort.

All percentages below are based off Front Squat numbers. Rest as needed between sets – time is not set, but aim to keep each rest interval at 3:00 or below. Three building waves of Front Squats, finishing with a heavy single at 93%. Following a single set of 10 Back Squats, still based off of your front squat percentages.

Set #1 – 3 Front Squats @ 80% of 1RM Front Squat

Set #2 – 1 Front Squat @ 89% of 1RM Front Squat

Set #3 – 3 Front Squats @ 80% of 1RM Front Squat

Set #4 – 1 Front Squat @ 92% of 1RM Front Squat

Set #5 – 3 Front Squats @ 80% of 1RM Front Squat

Set #6 – 1 Front Squat @ 95% of 1RM Front Squat

Set #7 – 10 Back Squats @ 80% of 1RM Front Squat

 

"MAD RIVER"

1 Round for Time:

75 Calorie Row

50 Power Snatches (75/55)

25 Barbell-Facing Burpees

 

FRIDAY 5/26/2017

WARMUP:

 

POWER CLEAN + JERK

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 3 Power Cleans

Even Minutes – 3 Push Jerks

We will be climbing in loading every 2 minutes.

Minutes 1-2 – 60% of 1RM Clean and Jerk

Minutes 3-4 – 65% of 1RM Clean and Jerk

Minutes 5-6 – 70% of 1RM Clean and Jerk

Minutes 7-8, 9-10, 11-12… continue to build. Enter the heaviest load completed for both the 3 power clean minute and 3 push jerk minute.

 

"JOLLY RANCHER"

1200 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
800 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
400 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
*Females – 9
WB Target

 

A modified approach to a classical CrossFit benchmark, “Kelly”. We are reducing the volume today on the wallballs and box jumps in order to allow for a sound recovery for next week’s squat work.

On the box jumps, we are looking for the jump stimulus today, but step-ups are allowed. We would rather modify the height of the box and complete a two-foot jump rather than step to a higher box.

On the wallballs, there is no wrong repetition scheme here… unless we are inconsistent between rounds. 20-10, 15-15, 12-10-8 are all strong repetition schemes.

 

SATURDAY 5/27/2017

WARMUP:

“Murph"

 

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

WODS 5/15-5/20
May
13
May 20

WODS 5/15-5/20

MONDAY 5/15/2017

WARMUP:

3:00 Slow Bike or Row

1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

3 Rounds, rotating stations every :30 seconds:

A) Superman Rocks (Video HERE)

B) Hallow Rocks (Video HERE)

B) Alternating Samson Stretches (Video HERE)

C) Alternating Spiderman + Reach (Video HERE)

Followed by:

1:00 of Warrior Squats (Video HERE)

 

SQUAT

The first handful of weeks on this squat cycle will place an emphasis on squatting volume over intensity (or loading). As we progress deeper into the training, the emphasis flips… we will focus on less volume, but higher squat percentages. The loading is on the lighter end today, hence the shorter rest periods between (2:00).

 

Wave #1

On the 00:00 – 6 Back Squats @ 63% of 1RM Back Squat

On the 02:00 – 4 Back Squats @ 68% of 1RM Back Squat

On the 04:00 – 2 Back Squats @ 73% of 1RM Back Squat

Wave #2

On the 06:00 – 6 Back Squats @ 68% of 1RM Back Squat

On the 08:00 – 4 Back Squats @ 73% of 1RM Back Squat

On the 10:00 – 2 Back Squats @ 78% of 1RM Back Squat

Wave #3

On the 12:00 – 6 Back Squats @ 73% of 1RM Back Squat

On the 14:00 – 4 Back Squats @ 78% of 1RM Back Squat

On the 16:00 – 2 Back Squats @ 83% of 1RM Back Squat

10-Rep Front Squat
On the 19:00 – 10 Front Squats @ 55% of 1RM Back Squat

 

BODY ARMOR

  • This is extra credit but do as much as time will allow. The coaches will go over the movements and get you started, but because Body Armor is time consuming it will be up to the Athlete how much you complete. If you don't have time to do all three rounds in part 1.  Then do 1, or 2 rounds of part 1, and do part 2.

“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.

 

EXTRA CREDIT/Body Armor Part #1
3 Giant Sets:
Max Strict Pull-Ups
20 Double Kettlebell Russian Swings (chest level)

20 Double Kettlebell Step-Back Lunges

20 Glute Bridges (Video HERE)

*Athletes choice in KB loading. Last seen two weeks ago, these movements were completed with 35’s/25’s as Rx. Only increase loading if movements are unbroken and completed with sound technique. Over the three rounds, it is an option to start light and climb in weight. We should not be at a load however where we are unable to complete the 20 swings without a break, or the 20 reverse lunges without a break.

Double Russian KBS – With one kettlebell per hand, rotate your hands so that your thumbs are facing forward, or palms together. Use 1-2 hinge patterns to build speed and acceleration on the bells, and swing to chin level, but no higher.

Kettlebell Front Rack Step-Back Lunges – Completed with two Kettlebells, one in each hand. Position these on the shoulders, horns facing each other with the elbows high. Step backwards into the lunge, as opposed to forward. Focus on keeping your shoulders stacked over your hips, and keeping the elbows high.

Glute Bridges – Give a brief pause at the top of each rep, squeezing your glutes at the finish of each bridge.

 

Body Armor Part #2
50 Strict Presses (75/55)
*Every break, complete 40 Double-Unders

Choose a loading on the barbell that allows for a minimum of 15 repetitions unbroken, when fresh. Not for time, but for practice.

 

TEUSDAY 5/16/2017

 WARMUP:

Coaches Choice

 

"POWER WHEELS"

Three AMRAP 3:00’s below. After each AMRAP, rest 3:00. On a running clock…

0:00 – 3:00 – Part #1

3:00 – 6:00 – Rest

6:00 – 9:00 – Part #2

9:00 – 12:00 – Rest

12:00 – 15:00 – Part #3

“Power Wheels” Part #1

AMRAP 3:

10/8 Calorie Assault Bike

12 Power Snatches (95/65)

 

“Power Wheels” Part #2

AMRAP 3:

10/8 Calorie Assault Bike

8 Power Snatches (115/80)

 

“Power Wheels” Part #3

AMRAP 3:

10/8 Calorie Assault Bike

4 Power Snatches (135/95)

 

*Each portion is scored separately as rounds + reps. If we do not have access to a bike today, complete the same calorie counts on a rower. We will aim to bike once every 2 weeks, purely for variance. This is not a needed piece of equipment for this program, although… anyone who has used one can speak to it’s effectiveness for building capacity.

On the power snatches, let’s aim to match the stimulus for each barbell below:

Part #1 – A loading that allows for 15+ repetitions unbroken, when fresh. Modifying to 75/55 is an option.

Part #2 – A loading that allows for 12+ repetitions unbroken, when fresh. Modifying to 95/65 is an option.

Part #3 – A loading that allows for 9+ repetitions unbroken, when fresh. Modifying to 115/80 is an option.

Lighter is harder in this workout, as it gets us right back on the bike for another round. What we want to avoid is a loading here that is so heavy that we find ourselves staring at the bar, loosing the conditioning aspect. Let’s make this a breather today, building the engine.

It is tempting to put the pedal down on the assault bike. Our speed on the bike is a significant factor, but not as important as the snatches. Make our push there. When we need to break on the barbell, our progress comes to a dead-stop. Push on the barbell even if we need the first few pedals as an absolute recovery.

This is not to be confused with needing to go touch and go on the repetitions – sets are a recommended option for most athletes, unless you are very strong on the barbell.

Focus on one cue word today on the power snatches – punch. Punch hard to the finish of each repetition. With the metabolic response of the bike or rower, our bodies will want to move slower as we get deeper into these rounds. Focus on punching hard to the finish of each rep. Stay fast.

 

GYMNASTIC CONDITIONING

All of the below is for practice. Alternate between A) and B) parts as if it is a traditional AMRAP, but let’s focus on moving our best here. The time is purely to keep us moving to the next piece along with controlling our volume at each station. With a running clock..

Minutes 0:00 – 6:00

A) 5 Swings – Ring Muscle-Up Swing Drill – Video HERE

B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills – Video HERE

Purpose here is to refine our kip swing technique. Confirmation of the technique can occur with a full muscle-up as seen in Part B, but this is not a must by any means. Banded strict muscle-ups will further build our strict pulling strength. No wrong option here.

Minutes 6:00 – 12:00

A) 3 Wall Walks – Video HERE

B) 15 Hip Extensions

Focus on a hallow body on the wall walks – that is, keep the midline on. It is a common fault to relax at the midsection as we climb or descend the wall. Think abs on, or rib cage down as we push through our shoulders in the climb. Slower is harder here.

Minutes 12:00 – 18:00

Ascending Ladder of Strict Ring Dips

10 GHD Sit-Ups, 3 Strict Ring Dips

10 GHD Sit-Ups, 6 Strict Ring Dips

10 GHD Sit-Ups, 9 Strict Ring Dips

… and continue to add (3) strict ring dips per round until the 18:00 mark.

Band as required for the strict ring dips, and choose a band that allows 7-10 repetitions unbroken when fresh. If we are not yet comfortable on the rings, bar dips (DB’s used as a modification – Video HERE), is a great option.

 

WEDNESDAY 5/15/2017

WARMUP:

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

:20 second Samson Stretch each side (Video HERE)

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

1 Round:

10 Box Jumps (you choose height… reset after each rep, focus on explosiveness)

15 Slow Hip Extensions

 

PUSH PRESS

Progressing from the 4×6 repetition scheme to a 5×3 scheme in our final weeks of “Silverback”.

We will be completing two additional weeks of this progression before attempting a heavy single on the final week of the cycle.

Push Press – 5 Sets of 3 “Across”

Complete these sets “across”. That is, the same weight across all five sets.
This may be somewhere between 10-20lbs heavier than our last 4×6.

Next week, we will be climbing to a heavy set of 3. Post loading below for tracking.

 

 

"OPEN WATER"

AMRAP 13:

55/40 Calorie Row

55 Thrusters (95/65)

55 Pull-Ups

55 Handstand Pushups

Post Rounds + Reps to Sugar WOD 

If finishing Thrusters on 1st round… Males – 110, Females – 95

If finishing Pull-Ups on 1st round… Males – 165, Females – 150

If finishing HSPU (full round)… Males – 220, Females – 205

 

On the thruster weight, we are looking for a load that allows for 15+ repetitions to be completed unbroken if we had to. A moderate load that we can cycle in sets of 10 is the goal here. There will be times that we want to train at a loading we may see in the Open, but the stimulus today is to be able to make it through the thrusters without getting “stuck”.

The row is our buy-in for the workout. We can be aggressive here on our pacing, but not at the expense of forcing us to break up the following thrusters. Each break on the thruster barbell likely costs us 15+ seconds. If completing the row 15 seconds slower allows this, it is the correct move. In any event, on the final few calories, back off our pace a touch to ensure a smooth and immediate transition to the thruster barbell.

Thrusters – just start. Don’t overthink let’s get that bar to your shoulders. The goal here is not 55. It’s 10. When we get to 10, reassess. If we need a break, take one. Otherwise, re-assess at 15. The goal here is not to go to failure, but to get moving. Eliminating this break between the row and thrusters will buy you time that many athletes loose unnecessarily. There is no wrong way to break up these 55 repetitions, but we do want to avoid smaller sets, knowing there is a transition time between that can eat up seconds. Focus on using our legs to get the bar overhead, as opposed to the shoulders. We need those for the following station, the pull-ups.

Pull-Ups… same mentality here. Just start and get the first set in. Short but manageable sets are key there, knowing the transitions between dropping off the bar and getting hands back on is quick (slightly different than the thruster). Focus on your kip here. The met-con will be challenging here, and often we relax on our kip when we are fatigued. Dial it in with an engaged midline and long legs.

Handstand Pushups… much like we learned from Open 17.4 (and Open 16.4), measured sets here are important. The balling up technique can provide a stronger extension out of the bottom of your kip, providing more power. For many athletes, this can be the technique we immediately turn to. It may be a touch slower, but is more efficient over repetitions.

If we do not have handstand pushups yet, let’s build our overhead pressing strength with dumbbell push presses(one in each hand). Choose a weight that allows for ~15-20 repetitions unbroken.

 

THURSADY 5/16/2017

WARMUP:

1:00 Slow Bike or Row

6 Spidermans + 6 Russian Baby Makers (Video HERE)

1:00 Slow Bike or Row

10 Pausing Dowel Overhead Squats (pause in bottom)

1:00 Slow Bike or Row

30 second Samson Stretch each side (Video HERE)

 

Followed by…

10 Warrior Squats (Video HERE)
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

SQUAT

Final week of front squats on this specific format – building towards a heavy single at 95%. Following, a single set of 10 Back Squats, still based off of your front squat percentages.

 

Set #1 – 3 Front Squats @ 82% of 1RM Front Squat

Set #2 – 1 Front Squat @ 89% of 1RM Front Squat

Set #3 – 3 Front Squats @ 82% of 1RM Front Squat

Set #4 – 1 Front Squat @ 92% of 1RM Front Squat

Set #5 – 3 Front Squats @ 82% of 1RM Front Squat

Set #6 – 1 Front Squat @ 95% of 1RM Front Squat

Set #7 – 10 Back Squats @ 80% of 1RM Front Squat

 

"SURFER ON ACID"

3 Rounds:

400 Meter Run

21 Burpees ( To a 6 inch Target )

If we are not able to run today, row 500 meters per round.

Post Times to the SUGAR WOD

 

In this simple couplet, we are looking to directly attack our mid-range conditioning capacity. Regular burpees today (not bar facing/over). This workout is fast – but are to still approach the first round conservatively. This workout is often won/lost on the second and third run. This is where we can see a 20+ second deviation between efforts. The burpees can slow a touch, but rarely to the tune of 20 seconds slower. That amount of time slips away fast on the run.

On the running… imagine we are running a one mile foot race. It’s not a 400 meter sprint to open the workout, nor is it a 5K run. It’s a speed that we believe we could hold for over 6 minutes. This first 400 can be jokingly referred to as “the idiot” test in workouts. It’s very tempting to come out too aggressively here, where in truth we are more concerned with the speeds of the second and third runs. Not the first. Again, think 1 mile footrace pace.

On the burpees… breathe. To clear 21 burpees at a near sprint pace, we can finish the set 5-8 seconds faster. However, the cost is we have trouble getting air into our body given the cycle time of the movement. Those 5-8 seconds can disappear very, very quickly during the transition to, and during, the following 400 meter run. A faster than normal, but measured pace on these repetitions will allow us to hold the pace on the run.

On the last 200 meters of the final run, open up our efforts and find what’s left. As much of a lactic state our bodies will be in at this point, we know the burpees will be there. Let this be the mental victory we seek tomorrow – that we left it all there, on that final 200 meter + 21 burpee stretch. There’s no good or bad times – this one is purely based on effort.

 

FRIDAY 5/17/2017

WARMUP:

2 Rounds:

2:00 Light Row

4 Samson Stretch Lunges (5 second hold in each) – Video HERE

8 Alternating Spiderman and Reach – Video HERE

12 Russian Baby Makers – Video HERE

 "FIGHT GONE BAD”

 

3 Rounds:

1:00 – Wallballs (20/14, both to a 10 target)

1:00 – Sumo Deadlift High Pulls (75/55)

1:00 – Box Jumps (20)

1:00 – Push Presses (75/55)

1:00 – Row (calories)

1:00 – Rest

 

A classic CrossFit benchmark to close the week out.

In “Fight Gone Bad”, your score is the total repetitions across all three rounds. For tracking, the easiest way to do so is to write down your total after each round during the 1:00 rest. For example, if you complete 15 WB, 15 SDHP, 15 BJ, 15 PP, and 15 calories on the rower, write down 75 during the 1:00 rest. Do the same for rounds two and three, and add them together in the end.

 

This is a workout that one can game pretty heavily. As we look into the workout, we can draw that a push press requires far less effort for one repetition than a calorie on the rower. With that said, I want to remind us that the purpose of this workout is training. In competition, it would be irresponsible not to game and strategize every aspect of the workout. Here however, we are looking for a specific stimulus. And in today’s piece, it’s as simple as this – lactic threshold training. We are using light loads for repetitions, requiring one to find the balance of constant movement without reaching total muscle fatigue. Let’s use this conditioning piece for what it’s worth – for building engine.

 

Wallballs – Bring the arms down between repetitions. A quick shake out here can help preserve the shoulders for the push presses. Both genders are to throw to a 10′ target today, as this was how the workout was originally written.

 

Sumo Deadlift High Pulls – We do not train this movement consistently, so take our time in our warmup and preparation feeling this one out. A very common fault as we learn this movement is an early arm bend. Much like a power clean, be patient as the bar comes off the floor with long, extended arms.

 

Box Jumps – 20″ for both genders, and rebounding box jumps are allowed here. In all of CrossFit’s benchmark workouts, we only allow rebounding (extending fully in the air as we jump off the box) in Fight Gone Bad and Christine. Purely because they were historically designed that way.

 

Push Press – Let this be a true push press today, and not a push jerk. Focus on keeping the heels on the floor during the dip drive by sitting ever so slightly back during the dip.

 

Row – Hustle to the rower. This is not a movement we are looking to spend a ton of effort on, but just getting the fan moving is the goal… immediately. Don’t need to strap in to get the first pull – take the first few pulls right away and then slide our feet in.

 

SATURDAY 5/18/2017

 

Teams of 2 Complete the following:

1 Mile Run

2000m Row

300 Double unders

2000m Row

1 Mile Run

*Break up reps as needed.

Post your results to Sugar Wod

WODS 5/8-5/13
May
7
May 13

WODS 5/8-5/13

Monday 5/8/2017

Warmup:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

SQUAT WAVES

Week #5 of our Squat Waves. Progressing into heavier lifting in the final wave with the 5/3/1 wave protocol.

Wave #1

Set #1 – 5 Back Squats @ 73% of 1RM Back Squat

Set #2 – 3 Back Squats @ 78% of 1RM Back Squat

Set #3 – 1 Back Squats @ 83% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 78% of 1RM Back Squat

Set #5 – 3 Back Squats @ 83% of 1RM Back Squat

Set #6 – 1 Back Squats @ 88% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 83% of 1RM Back Squat

Set #8 – 3 Back Squats @ 88% of 1RM Back Squat

Set #9 – 1 Back Squats @ 93% of 1RM Back Squat

15-Rep Front Squat

Set #10 – 15 Front Squats @ 54% of 1RM Back Squat

 

BODY ARMOR

“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.

 

Body Armor Part #1
3 Giant Sets:
15 Single Arm Kneeling Dumbbell Presses (
Video HERE)
15 Single Arm Dumbbell Row (
Video HERE)
100 Meter Single KB Front Rack Carry (53/35)
40 Banded Pull-Aparts (
Video HERE)
40 AbMat Sit-Ups

Single Arm Kneeling Kettlebell Strict Press…
Aim to build upon last week’s weight. This is an increase of (2) repetitions from last week, and with the intention is still on this set being unbroken. Rib cage down throughout, and aim to bring the inside of the elbow as close to the ear at lockout as we can.

Single Arm Dumbbell Row…
Use a bench or box as support. A heavier dumbbell than our strict press can and should be be used here. 15 on each side.

100 Meter Kettlebell Carry (53/35)…
Bring the kettlebell to chest level, and holding by the horns, complete our walk. This is meant to challenge the midline and shoulders. Focus on keeping our abdominals engaged to keep our shoulders stacked over our hips… stay tall throughout the walk.

– Rest 5:00 –

Body Armor Part #2

800 Meter Sled Push
Aim to use the same weigh as last week during the 800 meter sled pull. Now a push. If we did not complete last week, aim to load the sled with 1/3-1/2 of your bodyweight. If we do not have a sled, complete an 800 meter farmers walk with your choice of kettlebells. Aim to choose a weight that allows for at a minimum 200 meters unbroken.

 

TUESDAY 5/9/2017

WARMUP:

400 METER RUN

THEN 3 ROUNDS OF CINDY

5 PULL-UPS, 10 PUSH-UPS, 15 AIR SQUATS

 

STRICT GYMNASTICS

Following in suit with our template, Tuesday’s in “Silverback” start with strict gymnastics, with each week building off the last. There is no requirement for any of these movements, with options and adjustments below.

The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. Today is a 15:00 piece.

On parts 2 and 3, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice) – Aim to build upon last week’s practice.
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 5 Ring Rows

B) 5 Strict Ring Dips

If we do not yet have 5 unbroken strict ring dips, band these in order to allow the first set to be unbroken. Choose a tension that allow somewhere between 6-10 repetitions unbroken when fresh.

Minutes 10:00 – 15:00:
A) 5 Deficit Pushups (athlete’s choice on deficit height)

B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

 

 

"LEAD FOOT"

“Lead Foot” Part 1

AMRAP 4:

27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2

AMRAP 4:

21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3
AMRAP 4:

15 Calorie Row, 15 Burpees, 15 Pull-Ups

 

In today’s conditioning, the work on the pull-up bar reduces in complexity from part to part. With the repetitions also decreasing in each part, the goal is to match, or even best, your previous part score. Each part is scored separately as rounds + reps.

The row matters in this workout. We do not want to empty the tank by any means here, but we want to be out of our comfort zone here. In the short window (4:00), we want to maintain what we feel effort-wise to be our approximate 2K pace. We however are holding back enough so that we can fall right into our first burpee upon completing that row. Recall that when rowing for calories, they accumulate exponentially when we put additional power into it.

To feel this example as this is worth talking about, try this 3 minute practical application:

Row 5 calories slow. Then change the units to meters, and remember this number.

Reset and row 5 calories fast. Change the units to meters, and compare the two.

What you’ll find is that when we push on the calorie row, we actually have to do less work. We need to row less meters. Where 27 calories may take us ~300 meters to row slow, it may only take us ~200 if we did it fast. Now of course, this does not mean we should empty the tank on the row by any means, but it gives us an edge when we understand how calories accumulate differently than meters.

On the burpees, slow is smooth, smooth is fast. Practice the breathing burpee here. Take a breath after each rep, affording you a half-second to a full second of rest at the standing position, and then drop into your next rep. At rep ~22, slow your pace a touch. Use the last 5 burpees to recover with a slightly slower pace. The separator in this workout is the following station, the work on the PU bar.

Following the burpees, we are going to want to take a break. Take a chalk break, shake out the arms, maybe even a sip of water. Train with this thought today: “Just Start”.

The truth of the matter is that we do not need that rest. We don’t need the chalk. All we need to do is just start. Jump to the bar and get your first set in. It doesn’t have to be unbroken, nor does it have to be the majority of the set, it just has to be something. You’ll surprise yourself with what you can do if you can just get your hands on the bar.

 

WEDNESDAY 5/10/2017

WARMUP:

COACHES CHOICE

 

"BIG CLEAN COMPLEX"

Video Demonstration – CLICK HERE.

With a running clock, 5 Rounds…

1 “Big Clean Complex” every 6:00:

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00. Any time remaining inside those windows after completion is rest. Recorded score is the heaviest completed “Big Clean Complex”.

 

All 12 repetitions complete 1 set. To be completed as “Rx”, the squat cleans (to the floor) are “touch and go”, and the overheads are brought back down to the shoulders as opposed to being dropped. It is absolutely the right move to drop from overhead however if it is an unsafe environment for you to bring the load back down from overhead… if that is the case, drop from the top and strive to get our hands immediately back on the bar.

This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods.

 

THURSDAY 5/11/2017

WARMUP:

 

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

 

SQUAT

Week two of three in this specific format, with three building waves of Front Squats. Following, a single set of 10 Back Squats, still based off of your front squat percentages.

 

Set #1 – 3 Front Squats @ 82% of 1RM Front Squat

Set #2 – 1 Front Squat @ 87% of 1RM Front Squat

Set #3 – 3 Front Squats @ 82% of 1RM Front Squat

Set #4 – 1 Front Squat @ 90% of 1RM Front Squat

Set #5 – 3 Front Squats @ 82% of 1RM Front Squat

Set #6 – 1 Front Squat @ 93% of 1RM Front Squat

Set #7 – 10 Back Squats @ 78% of 1RM Front Squat

 

 

"MAYA"

AMRAP 17:

20 Calorie Row

17 Power Snatches (75/55)

20 Box Jumps (24/20)

17 Wallballs (20/14) – Females to a 9 Target

Post Rounds + Reps to the Leaderboard below. 

 

Threshold training. Use this session as a learning experience. After each round, track down your split times to use for analysis afterwards.

What is just as important as raw capacity is the understanding of your body, and your abilities. When we look at the ultimate competition stage, the CrossFit Games, it’s not just a test of who is the fittest… but who is the most intelligent. Raw capacity does not get one to the podium. These athletes are so in-tune with their bodies and their abilities, that they know where and when to push. It’s just as much of a skill in this sport as is anything else, and is developed in the same manner as double-unders… through routine practice.

Our goal in today’s workout is to maintain the fastest pace we can hold, without slowing down. Pacing is not to be confused with “coming out slow”. It’s more than that. It’s once again the above….. the fastest pace we can hold throughout 17 minutes, without slowing down. This will not be comfortable, and in fact will become very, very challenging. When dialed in, it’s what produces out best scores.

The row is the least important of all four movements. This is our recovery, and a recovery pace is acceptable here. When we stop for a break on the power snatches, box jumps, or wallballs, the entire workout comes to a stop. Minimizing that stoppage time by pacing the row is good strategy here. This does not mean we are aiming for unbroken sets on the remaining movements – we are simply looking to make a bigger push there than on the row.

On the power snatches, start the first round with the strategy we have in mind for 5 rounds. 10-7, 6-6-5, or any mix in between are all right. As long as we can stay consistent throughout all rounds. Imagine we are completing 5 rounds, and envision yourself in the fourth round. How we would be breaking up the power snatches there is how we should approach round one.

Apply the same thought process to the box jumps and the wall balls. There is no right or wrong repetition strategy here, with the overarching theme being consistency.

It’s worth the two second pause after each round to quickly note the time on the clock, and to find round splits afterwards. In training, whether we are looking towards the 2018 Open or the 2017 Games in a few months, let’s use this as an opportunity to assess where we are in our ability to find a pace. This is the stimulus today.

 

FRIDAY 5/12/2017

WARMUP:

COACHES CHOICE

 

POWER CLEAN

Primer

5 Sets: 1 Pausing Clean Deadlift + 1 Power Clean (Video HERE)
Purpose here is to practice and reinforce proper bar path. Pausing at two positions, just below and the knee and mid-thigh, we want to focus on keeping the bar close and maintaining lat engagement. Rest as needed between sets, but not more than 90 seconds. Following, we will be building to our heavy single for the day.

 

Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk

Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk

Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk

Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk

Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk

Following, take 7:00 to build to a Heavy Single Power Clean for the day. Post heaviest completed lift below.

 

 

"CERBERUS"

For Time:

800 Meter Run, 30 Power Cleans (135/95), 10 Barbell-Facing Burpees

800 Meter Run, 20 Power Cleans (185/135), 20 Barbell-Facing Burpees

800 Meter Run, 10 Power Cleans (225/155), 30 Barbell-Facing Burpees

Post times to Sugar Wod

If we are unable to run today, complete and equal distance row (800m).

 

Saturday 5/13/2017

WARMUP: COACHES CHOICE

Teams of 2

400m run

100 Deadlifts (225/155)

400m run

100 Hang Power Cleans (185/125)

400m run

100 Shoulder to OVH (135/95)

400m run

 

*Everyone runs the 400 meter run together.

*On the Deadlifts, HPC, and OVH only one person working at a time.

*Scale weight as needed

 

WODS 5/1-5/6
Apr
30
May 6

WODS 5/1-5/6

MONDAY:  5/1/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

SQUAT WAVES

Week #4, and our first week with the 5/3/1 Repetition Waves.

Wave #1

Set #1 – 5 Back Squats @ 70% of 1RM Back Squat

Set #2 – 3 Back Squats @ 75% of 1RM Back Squat

Set #3 – 1 Back Squats @ 80% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 75% of 1RM Back Squat

Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

Set #6 – 1 Back Squats @ 85% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 80% of 1RM Back Squat

Set #8 – 3 Back Squats @ 85% of 1RM Back Squat

Set #9 – 1 Back Squats @ 90% of 1RM Back Squat

15-Rep Front Squat

Set #10 – 15 Front Squats @ 52% of 1RM Back Squat

 

BODY ARMOR

“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.

3 Giant Sets, resting as needed between sets

20 Kettlebell Front Rack Reverse Lunges (35’s/25’s)

20 AbMat Sit-Ups

20 1-Arm Kneeling Kettlebell Presses (35/25, 10 each side) – Video HERE

20 Hip Extensions or Banded Good Mornings

20 Double Russian Kettlebell Swings (35’s/25’s)

Kettlebell Front Rack Reverse Lunges – Completed with 2 x Kettlebells, one in each hand. Position these on the shoulders, horns facing each other with the elbows high. Step backwards into the lunge, as opposed to forward. Focus on keeping your shoulders stacked over your hips, and keeping the elbows high.

Double Russian KBS – With one kettlebell per hand, rotate your hands so that your thumbs are facing forward, or palms together. Use 1-2 hinge patterns to build speed and acceleration on the bells, and swing to chin level, but no higher.

 

 

TUESDAY 5/2/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

 

STRICT GYMNASTICS

Following in suit with our template, Tuesday’s in “Silverback” start with strict gymnastics, with each week building off the last. There is no requirement for any of these movements, with options and adjustments below.

The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval.

On parts 2, 3, and 4, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 3 Strict Chest-To-Bar Pull-Ups

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

If we do not yet have 3 unbroken strict CTB Pull-Ups, use a band that allows for at least a single set unbroken. Looking for range of motion increase today, over just chin over.

Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar

B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

If we do not have strict TTB just yet, lay on floor by a pull-up rig post. Reaching overhead and grabbing hold of the post with your hands, activate your lats and bring your toes to the rig post.

 

"DIP STICK"

AMRAP 15:

15 Box Jump Overs (24/20)

12 Ring Dips

9 Power Cleans (155/105)

 

A classical CrossFit feel to this triplet. With the time range being medium to long, we want to dial in our pacing efforts. To start, the stimulus of this workout is to be one that allows us to continue to move through rounds at a steady rate. In other words, we want to modify the ring dip volume/difficulty and the power clean weight in order to prevent us from ever being “stuck”. Let’s make this a metabolic workout.

On the box jump overs, the standard we are looking for is to make it to the other side. Rx is to jump, but step up and overs are absolutely allowed. We would rather have you jump up and over a shorter object however than step-up and over the box. Training the jump is more important today than box height.

We do not need to face the box for the jump over. They can be lateral, or how you see fit, with the Rx standard being a two-foot take off. Stepping down to the opposite side is still Rx.

In terms of rebounding these box jumps, we want to take into account the time range. At 15 minutes, we want to ensure we are pacing our efforts accordingly. A turn and step-down from each jump is a valid, and recommended approach to start. If we feel comfortable rebounding through this workout, aim to rest on top of the box. Jump, turn, take your breath on top of the box, and methodically chip away at these repetitions while resting on the box as needed.

On the ring dips, we are looking for a repetition count per round that we could complete unbroken on the first round *if we had to*. Strategy will not direct us down that path, but this is not meant to turn into a brick wall for us halfway through the workout. It is OK to be reduced to singles rounds later in this piece, but I want you to be able to keep on moving. Modify the repetitions first to accomplish that, and we are looking at completing less than 5 unassisted dips per round, let’s the band today and build the strict strength through strict dips. Choose a band tension that allows for 12+ reps to be unbroken, when fresh.

On the power cleans, we are looking for a weight that allows us to also complete that first round unbroken (9 reps) *if we had to*. Strategy wise, it’s completely acceptable to go right to singles for the workout, but the single needs to always be there.

Come out at a reserved pace in the first round. It is very easy to come out aggressively here. Being a training workout, I want you to take note of your first round, and each round following. In training, there is purpose and value to keep note of round times, as a valuable bit of information.

 

 

WEDNESDAY 5/3/2017

WARMUP:

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

2 Rounds:

:20 second Samson Stretch each side (Video HERE)

10 AbMat Sit-Ups

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

10 Pushups

10 Slow Hip Extensions

 

PUSH PRESS

4 Sets of 6 Across
Across implies that we are holding the same loading for all four sets of six repetitions.

This is week 4 of 4 (final week), of the 4×6 Push Press progression.

Aim to build upon last week (previous scores will show below if entered). 5-10 pound increase from last week is appropriate.

 

*Focus points:

1) Midline is on.

2) Extend through the heel arch. Just before we dip drive, visualize all of the weight just at your ankle bone. Dip and drive through the ankle bone.

3) Aggressive lockout. This will be a strength building progression, where we want to accelerate the bar to extension with an aggressive punch to lockout. And being a strength building progression, we want the press out. Even as the weight becomes challenging, let’s not jerk the barbell today. True push press.

 

"MAKE IT RAIN"

For Time (each piece runs directly into the next):

21-15-9 – Calorie Bike, Kettlebell Swings (53/35)

21-15-9 – Calorie Row, Burpees

21-15-9 – Medball Squat Cleans (20/14), 200 Meter Run after each set

 

Working in our long effort for the week early for variance.

If we do not have access to a bike today, row for calories here for the first portion.

“Make It Rain” is meant to be a breather – a pure conditioning piece to build the engine. Through “Silverback”, our primary effort is to strengthen the body. However, we will always keep the larger picture in mind (the complete package), and work in periodically a slight change to our template.

The template that we follow is a roadmap to 2018. However, much like any road trip, the detours are often what make the trip. Periodically working in these detours is the variance we want and need to push towards our 2018 goals. Templates are good to reference to through, but never to be a slave to. Let’s embrace this detour today.

Aiming for a controlled, steady pace throughout this effort. What can be misleading in a workout such as above are the repetition schemes. We can become caught up in the 21-15-9 complex, and focus too much on the first couplet. Remember to take the entire workout into consideration, and aim to pace our efforts throughout.

On the final 21-15-9, the athlete completes 21 repetitions on the medball squat cleans, followed by a 200 meter run. 15 medball squats cleans, run, and finally 9 cleans, run.

On the kettlebell swings, all three sets (21-15-9) are meant to be unbroken. Lighter is better for this workout. The medball squat cleans do not need to be unbroken, but we should be able to if we absolutely went for it. Again, the conditioning response is what we are after here in today’s piece.

 

THURSDAY 5/4/2017

WARMUP: COACHES CHOICE

 

SQUAT

 

Introducing a new repetition scheme for the next three weeks. All percentages below are based off Front Squat numbers. Rest as needed between sets – time is not set, but aim to keep each rest interval at 3:00 or below.

Three building waves of Front Squats, finishing with a heavy single at 91%. Following a single set of 10 Back Squats.

Set #1 – 3 Front Squats @ 80% of 1RM Front Squat

Set #2 – 1 Front Squat @ 85% of 1RM Front Squat

Set #3 – 3 Front Squats @ 80% of 1RM Front Squat

Set #4 – 1 Front Squat @ 88% of 1RM Front Squat

Set #5 – 3 Front Squats @ 80% of 1RM Front Squat

Set #6 – 1 Front Squat @ 91% of 1RM Front Squat

Set #7 – 10 Back Squats @ 75% of 1RM Front Squat

 

 

"SEA LEGS"

2 Rounds:

500 Meter Row

15 Power Snatches (95/65)

500 Meter Row

15 Overhead Squats (95/65) 

 

 

FRIDAY 5/5/2017

WARMUP:

BARBELL CYCLING

Start of our second micro-cycle with barbell cycling. We’ll hold this complex for the next three Fridays, gradually building in weight.

On the :30s x 16 (8:00 Total):

On each :00 – 2 Power Cleans @ 60% of 1RM Clean and Jerk

On each :30 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 60% of 1RM Clean and Jerk

Alternates every 30 seconds. This will result in short rest periods between. Good to expect this going into the 8:00 effort.

On the power cleans, aim for singles throughout, even if we can touch and go these repetitions.

 

METCON: 8 ROUNDS FOR TIME

15 Cal Row

15 Power Snatches (75/55)

 

SATURDAY 5/6/2017

WARMUP:

 

Teams of 2:

70 Calorie Row

70 Box Jump Overs (24/20)

70 Deadlifts (185/125)

70 Wallballs (20/14)

70 Burpees

70 Wallballs (20/14)

70 Deadlifts (185/125)

70 Box Jump Overs (24/20)

70 Calorie Row

If completing solo today, complete 35 repetitions at each station. With a partner, one athlete is working while one is resting, and it is up to the pair to decide how to break the repetitions apart.

– On the Box Jump Overs, a two foot jump to the box is Rx. Step downs to the other side still constitute as Rx.

– On the Deadlift, we are looking for a load that you could complete 21+ repetitions unbroken with.

We have two leaderboards below – a team version and an individual version, both marked.

WODS 4/24/2017
Apr
23
Apr 29

WODS 4/24/2017

MONDAY 4/24/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

FRONT SQUAT

Part A – On the 90 Second x 4 Sets:

1 Pausing Front Squat (2s pause) + 1 Front Squat

Part B – On the 60 Second x 5 Sets:

1 Front Squat

Set #1, On the 0:00 – 50% of 1RM Front Squat

Set #2, On the 1:30 – 55% of 1RM Front Squat

Set #3, On the 3:00 – 60% of 1RM Front Squat

Set #4, On the 4:30 – 65% of 1RM Front Squat

 

Set #5, on the 6:00 – 70% of 1RM Front Squat

Set #6, on the 7:00 – 75% of 1RM Front Squat

Set #7, on the 8:00 – 80% of 1RM Front Squat

Set #8, on the 9:00 – 85% of 1RM Front Squat

Set #9, on the 10:00 – 90% of 1RM Front Squat

SQUAT CLEAN

 

On the 15:00 – 3 Reps @ 50% of 1RM Squat Clean

On the 16:00 – 2 Reps @ 60% of 1RM Squat Clean

On the 17:00 – 1 Rep @ 70% of 1RM Squat Clean

 

On the 18:00 – 3 Reps @ 60% of 1RM Squat Clean

On the 19:00 – 2 Reps @ 70% of 1RM Squat Clean

On the 20:00 – 1 Rep @ 80% of 1RM Squat Clean

 

 

THRESHOLD CONDITIONING

Complete preferably on a bike, but a rower is our next best option.
2 Rounds:
2:00 On / :30s Off
2:00 On / :30s Off
1:00 On / 2:00 Off

Score is not tracked today. Focus is rather to find a pacing to hold during each interval. The goal is to steadily increase in intensity in each interval, finishing with a 1:00 sprint at the close at each round. Not for score, but if there were, it would be the difference in wattage from your fastest to slowest pedal inside each individual interval. Strive for consistency here.

 

TUESDAY 4/25/2017

WARMUP:

500 Meter Row

10 Spiderman and Reach, each leg (Video HERE)

8 Strict Pull-Ups

6 Walkouts (Video HERE

 

2 Rounds:

5 Strict Toes to Bar (or as high as you can via a knee tuck)

10 Pushups

15 AbMat Sit-Ups

200 Meter Run

 

GYMNASTIC FOCUS WORK

5 Rounds:

5 Unbroken Kipping HSPU + 5 Unbroken TTB

Not for time, but for practice. Rest as needed between movements and sets, and strive to complete these unbroken. If we need to break up these repetitions, let’s scale to an appropriate count that allows for unbroken completion. The goal here is not to take on more volume than we need here. Let’s focus on our setup, movement, and transitions.

 

"TOWING"

“Towing” Part #1

AMRAP 4:

18 Power Snatches (95/65)

18 Barbell Facing Burpees

Max Calorie Row in Time Remaining

– Rest 4:00 – 

“Towing” Part #2

AMRAP 4:

15 Power Snatches (115/80)

15 Barbell Facing Burpees

Max Calorie Row in Time Remaining

– Rest 4:00 – 

“Towing” Part #3

AMRAP 4:

12 Power Snatches (135/95)

12 Barbell-Facing Burpees

Max Calorie Row in Time Remaining

 

 

Each AMRAP 4 is scored separately, with the score for each portion being total calories in the time remaining. Our score is what reads on the rower at the conclusion of the window… do not add the repetitions beforehand to the total. If we do not complete the work in the time required to get to the rower, let’s input a “0” to the leaderboard for that portion and write in how far into the round we made it into the “Notes”.

On the snatches, we are climbing in weight as the repetition schemes decline.

On the first weight, we are looking for a loading that allows for 21 unbroken repetitions when completely fresh.

On the second weight, we are looking for a loading that allows for 18 unbroken repetitions when completely fresh.

On the third weight, we are looking for a loading that allows for 15 unbroken repetitions when completely fresh.

Note that these numbers are just above the repetitions required in each round, but… this does not take into account the fatigue post round one. Challenge ourselves with the weights today, but not at the expense of getting to the rower.

On the barbell-facing burpees, slow is smooth, smooth is fast. Today is an opportunity to practice the step-up method. Video HERE.

 

WEDNEDAY 4/26/2017

WARMUP:

500 Meter Row

2 Rounds:

25 Singles Jump Rope

10 KB Swings (Light)

10 Wall Balls

10 Shoulder Dislocates

10 Iron Crosses and Scorpions 

Puppy Dog Stretch 2 minutes

 

 

BALLS TO THE WALL ( CHIPPER )

CHIPPER: TEAM OF 2

 

200 Double Under’s (Scaled 400 Singles 2:1 Ratio)

90KB’s Swings 53/35

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calories Row

50 T2B (Knees to Waist)

40 HSPU(Scaled Hand release push-ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled 40 Jumping Pull-ups)

 

THURSDAY 4/27/2017

WARMUP:

 

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

PUSH PRESS (4X10)

You choose the weight. Complete a set every 2 mins!

 

Metcon (AMRAP-Reps)

12 min Amrap

8 Chest to Bar

16 Wall Balls (20/14)

 

 

FRIDAY 4/28/2017

WARMUP: Coaches Choice

 

 

WOD

5 RDS

400 meter Run

25Burpess

 

Saturday 4/29/2017 (BALLS TO THE WALL)

 

GARAGE GAME WORKOUTS

WOD#1

3 Rounds for Time (15 minute time cap)

30 BURPEE BOX-JUMP-OVERS 24/20

30 THRUSTERSRX 115/85, (SCALED 95/65)

30 GHD’s (SCALED AB-MAT SIT-UPS)(using a 20/14 pound Wall-Ball-(Ball has to touch the ground for the rep to count)

 

*Partners can split the work up between there self how ever they want to do it, but only one person working at a time. The team has to complete all 30 reps of Burpee Box Jump Overs before the can start the Thrusters, and all 30 Thrusters has to be completed before starting GHD’s.

 

WOD#2

CHIPPER: TEAM OF 2 (18 MINUTE CAP)

 

200 Double Under’s (Scaled 400 Singles 2:1 Ratio)

90KB’s Swings 53/35

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calories Row

50 T2B (Knees to Waist)

40 HSPU(Scaled Hand release push-ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled 40 Jumping Pull-ups)

  • One person working at a time, and all movements have to be done in order. You can't move on to the KB’s Swings until all 200 DU or complete, or (Scale 400 Singles) Partners can split the work load up how ever they like. ( Example: On the 200 DU’s Partner 1 does 125 and Partner 2 does 75) 

 

WOD#3

“ HOW MUCH?”

Snatches for MAX WEIGHT / moved in 4 minutes

Teams will choose one load to be used by both team mates. ( 1Barbell, 1 Load )

Example: Me and my partner decide on 135 pounds, and between the both of us we do 50 reps in the 4 minutes our score is 6,750 pounds

 

 

WOD#4 

(Top 5 RX Teams Male and Female)

Heavy DT ( Buy in 5 Bar Muscle ups/Cash Out 5 Bar Muscle Ups )

5 Rounds of:

12 Deadlifts (205/145 lbs)

9 Hang Power Cleans ( 205/145 lbs)

6 Push Jerks

 

    • The top 5 Male and Female Teams will have a Fourth workout. 
    • On the Bar Muscle-Ups one or both teammates will have to do 5 BMU to start the workout, and 5 at the end of the workout.
  • Once the team has completed 5 BMU then they can start on the Deadlifts. Again the team can split the work up however they choose, but only one person working at a time, and all reps on each movement has to be completed before moving on to the next movements. At the end of 5 rounds of Heavy DT one or both teammates will have to complete 5 BMU.

 

WODS: 4/17-4/22
Apr
16
Apr 22

WODS: 4/17-4/22

MONDAY: 4/17/2017

WARMUP:

 

400 Meter Run

Then 2 rounds of:

10 Burpees

10 Bootstrappers

10 Toy Soldiers

10 Banded Shoulder Dislocates 

 

 

FRONT SQUAT + BACK SQUAT

Set #1, On the 02:00… 5 Front Squats @ 73% of estimated 1RM Front Squat

Set #2, On the 04:00… 3 Front Squats @ 78% of estimated 1RM Front Squat

Set #3, On the 06:00… 1 Front Squat @ 83% of estimated 1RM Front Squat

Set #4, On the 08:00… 5 Front Squats @ 78% of estimated 1RM Front Squat

Set #5, On the 10:00… 3 Front Squats @ 83% of estimated 1RM Front Squat

Set #6, On the 12:00… 1 Front Squat @ 88% of estimated 1RM Front Squat

Set # 7, On the 14:00… 10 Back Squats @ 78% of estimated 1RM Front Squat

 

VANTAGE"

27-21-15-9:

Power Snatch (75/55)

Wallballs (20/14) – Females to a 9 Target

Calorie Row

Post Times to SUGAR WOD

In this mid-range conditioning piece, we are looking to make our push in the middle rounds (the 25’s and 15’s). We know the 9’s will be there as long as we can get our hands on the barbell and on the wallball. Making our way through the 21’s and 15’s however can prove to be a separator for athletes.

On the 27’s, most athletes will benefit from a break here on the power snatch. As we enter this workout, we also want to recognize that going unbroken may not even be our best plan even if possible. Barbell cycling time is a factor we want to take into consideration, and when we pause overhead after each passing rep for a paced 27 repetitions, it is absolutely possible to be slower than moving 15-12 with a short breather between. Getting the bar out of our hands reduces our time under tension, which is a good thing. There is no right or wrong approach as each athlete is different in their approach here, but a factor to take into consideration.

On the wallballs, breakup strategies will vary from athlete to athlete. Looking past this movement, we have the row. We know that we can use the first calories in each row as a recovery. Use this reminder in the workout to push our pace on these wallballs. We do not want to reach movement failure in the first two rounds of this workout, but cutting out a single break in the wallball can be 5-10 seconds which is very challenging to make up on the following row.

Of the three movements, the row may be last piece to consider pushing on – yet we are still looking to hold an aggressive pace. We are looking to be around what feels like 5 seconds slower than our 2K pace. Our pacing here is relative to how we plan to break the power snatches and wallballs. If we plan on breaking the first two movements into several sets in the beginning, we want to hold back on pushing the row in an attempt to hold larger sets on the 21-15. If we are looking at unbroken/near-unbroken sets however, we can start to push the pace on the row.

 

TUESDAY 4/18/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

 

GYMNASTIC PUSHING

Building upon last week’s strict HSPU:

 

On the Minute x 12:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 35% of Max Set

Minute 4 – Rest

Repeat this process for three total rounds (12 Minutes total).

 

"BOAT RACE"

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.

Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.

On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.

On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.

High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and live inside those windows.

 

WEDNESDAY: 4/19/2017

WARMUP:

500 Meter Row (slow), into…

3 Rounds:

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

7 Slow Air Squats

3 Inchworms (Video HERE)

:20 second Samson Stretch each side (Video HERE)AT THE 0:00... 

"DT"

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx – 155/105

Ensure that we are tailoring the load to the stimulus today… a weight that we can complete the whole first round unbroken with, without question, if we were to go for it. Strategy wise, not our recommended approach, but we want this load to be slightly heavier than our moderate load. Let’s make this metabolic today. Post times to the leaderboard below.

 

EXTRA CREDIT/SHOULDER RECOVERY

3 Sets, Not for Time:

10 Front Raises – Video HERE

15 Rotator Retractions – Video HERE

30 Banded Pull-Aparts – Video HERE

Shoulder recovery to finish the session. These movements are not for time, and are for quality. Range of motion and proper movement should be dialed in on the raises and retractions before adding light loading.

 

THURSDAY 4/20/2017

WARMUP:

 

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

BACK SQUAT

Building upon percentages from two Fridays ago, March 31st. This portion includes two waves of 5 / 3 / 1 repetitions. It finishes with 10 repetitions at 65%. Note that each set is to be completed “on the 90 second”.

 

Set #1, On the 0:00… 5 Reps @ 73% of estimated 1RM Back Squat

Set #2, On the 1:30… 3 Reps @ 78% of estimated 1RM Back Squat

Set #3, On the 3:00… 1 Rep @ 83% of estimated 1RM Back Squat

Set #4, On the 4:30… 5 Reps @ 78% of estimated 1RM Back Squat

Set #5, On the 6:00… 3 Reps @ 83% of estimated 1RM Back Squat

Set #6, On the 7:30… 1 Rep @ 88% of estimated 1RM Back Squat

Set # 7, On the 9:00… 10 Reps @ 65% of estimated 1RM Back Squat

 

FRANTIC"

4 Rounds:

21/18 Calorie Row

15 Thrusters (75/55)

12 Chest to Bar Pull-Ups

Post Times to SUGAR WOD

 

The first movements to look at are the Thrusters and CTB Pull-Ups. If we sprint the row, but end up breaking the thrusters and pull-ups, we won’t finish with our best time. The row absolutely matters in this workout, but let it be relative to how we plan to push the thrusters and pull-ups.

These repetition schemes on the thrusters and pull-ups are designed with a specific purpose in mind. We want you to push here. They do not need to be unbroken (especially the pull-ups), but let’s move into these sets with aggressive goals – even if it’s one rep beyond where we believe we need to break.

On the thrusters…

It’s a lighter barbell, but that does not mean we don’t need to find our shoulders during the squat. If anything, it’s even more important now as we need our capacity in our upper body for the following pull-ups. Ensure we find the shoulders during each squat, and use a powerful extension at the finish of each squat to drive the bar overhead. The less “arms” we use here, the better. For the majority of athletes, we can gut through these thrusters, but we can hit a wall on the pull-ups. Let’s set ourselves up for success here by finding positioning on the shoulders and using the hips to drive the bar overhead.

On the pull-ups…
These repetition count is on the lower side, but that doesn’t mean it should be unbroken. Understanding our capacity on the pull-up bar, we are looking for aggressive but consistent sets across. Breathing will be a factor here, given how both rowing and thrusters are highly metabolic movements. When we breathe heavy, one of the first things we “relax” on is our mid-line. But as we know through our gymnastics training, an engaged midline is a ticket to more repetitions on the bar. Mid-line on the pull-up bar is a key to keep in mind. Dial in our kip swing to give us that extra rep, or that one less break on the bar.

On the row…

Of all three movements, the least important to push on, but still carries much value in this workout. Do not view the row in this workout as the pacer – it’s not. It’s not a sprint, but we are above what we normally fall back to in our conditioning pieces. Have a goal today to get outside the comfort zone here – a 50 to 100 calorie increase per hour above what we normally hold is a great start.

 

FRIDAY 4/21/2017

WARMUP: COACHES CHOICE

 

BARBELL CYCLING

“On the Minute” with a Running Clock…

Minutes 1-3 – 4 Power Snatches @ 70% of 1RM Snatch

Minute 4 – Rest

Minutes 5-7 – 4 Power Clean and Jerks @ 70% of 1RM Clean and Jerk

Minute 8 – Rest

Minutes 9-10 – 7 Power Snatches @ 60% of 1RM Snatch

Minute 11 – Rest

Minutes 12-13 – 7 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

 

“Amma”

4 Rounds:

15 Burpee Box Jumps (24/20)

20 Calorie Row

16 Hang Power Snatches (95/65)

400 Meter Run

Post Times to SUGAR WOD

 

 

SATURDAY 4/22/2017

WARMUP: COACHES CHOICE

 

WOD: TEAMS OF 2

(PARTNERS MUST RUN THE 400 METERS TOGETHER) 

400 METER RUN

50 HAND RELEASE PUSH-UPS

400 METER RUN

50 KBS

400 METER RUN

50 GHD’S

400 METER RUN

50 DEAD LIFTS 155/105

400 METER RUN

50 WALL BALLS 20/14

400 METER RUN

50 BOX JUMPS

 

WODS 4/10-4/15
Apr
8
Apr 15

WODS 4/10-4/15

MONDAY 4/10/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

FRONT SQUAT + BACK SQUAT

Set #1… 5 Front Squats @ 70% of estimated 1RM Front Squat

Set #2… 3 Front Squats @ 75% of estimated 1RM Front Squat

Set #3… 1 Front Squat @ 80% of estimated 1RM Front Squat

Set #4… 5 Front Squats @ 75% of estimated 1RM Front Squat

Set #5… 3 Front Squats @ 80% of estimated 1RM Front Squat

Set #6… 1 Front Squat @ 85% of estimated 1RM Front Squat

Set # 7… 10 Back Squats @ 75% of estimated 1RM Front Squat

 

ROW AND GO"

4 Rounds, rotating “On the Minute” (total of 12:00):

Minute 1 – 1 Round of CTB Cindy

Minute 2 – 15/12 Calorie Row

Minute 3 – Max Reps Power Clean and Jerks (135/95)

*1 Round of CTB Cindy = 5 Chest to Bar Pull-Ups, 10 Pushups, 15 Air Squats

Score is total Clean and Jerks across all four rounds. Record total to Sugar Wod

 

In this conditioning piece, the first two stations are “buy in’s” to the scored portion, the clean and jerks. Any time remaining inside of the first minute after completing the round of CTB Cindy is rest. Same goes for the time remaining in the second minute after the 15/12 calorie row.

On the clean and jerks, use the full minute, but compose ourselves in the first. It can be tempting to look to bite off a large, aggressive set at the turn of the minute, but instead view this as a 4:00 effort. If the workout were AMRAP 4: Clean and Jerks (135/95), how would we approach that first round? It’s not a conservative approach, but a composed approach. Singles are a wise option as long as we can quickly get our hands back on the bar. Keep a mental note of your totals in each round so review post-workout. Use this as a training opportunity to test our pacing – we want to strive for consistent rounds across. Let’s see how we do.

 

TUESDAY 4/11/2011

WARMUP:

3 Rounds:

15 Single Unders, 15 Double-Unders, 10 Single Unders, 10 Double-Unders

250 Meter Moderate Row

5 Spiderman and Reach, each leg (Video HERE)

Spend 3:00 Practicing:

Box Shoulder Taps (Video HERE)

 

STRICT HANDSTAND PUSHUPS

On the Minute x 12:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

Minute 4 – Rest

Repeat this process for three total rounds (12 Minutes total).

 

"DOWN UNDER"

3 Rounds: 40 Double-Unders, 12 Burpees

50/35 Calorie Row

2 Rounds: 40 Double-Unders, 12 Burpees

35/25 Calorie Row

1 Round: 40 Double-Unders, 12 Burpees

20/15 Calorie Row

Post Times to SUGAR WOD

 

 

WEDNESDAY4/12/2017

WARMUP:

 

500 Meter Row (slow), into…

3 Rounds:

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

7 Slow Air Squats

3 Inchworms (Video HERE)

:20 second Samson Stretch each side (Video HERE)

 

 

BARBELL CYCLNG + CONDITIIONING

In this running clock piece below, we will be moving through two series of “OTM” weightlifting. First the squat snatch, and then the squat clean and jerk. These two movements will become metabolic – expect it. If we can squat clean thruster the clean and jerk barbell, do so. The final portion is a 7:00 conditioning AMRAP, “Optimus Prime”.

 

With a Running Clock…

“On the Minute” from 0:00 – 7:00 (7 Sets):

3 Squat Snatches @ 65% of 1RM Snatch

From 7:00 – 10:00 (3 Minutes):
Rest

“On the Minute” from 10:00 – 17:00 (7 Sets):

3 Clean and Jerks @ 65% of 1RM Clean and Jerk

From 17:00 – 20:00 (3 Minutes):

Rest

On the 20:00…

“Optimus Prime”

AMRAP 7:

Wallballs (20/14) – Females to a 9′ Target

*On the Minute, starting on the 0:00, complete 7 Deadlifts (225/155)

In “Optimus Prime”, at the call of Go, the athlete completes 7 deadlifts. Any time remaining inside that minute can be used to complete wallballs. At the turn of the minute (in this case the 1:00), the athlete must stop and complete 7 more deadlifts before returning back to the ball. This process continues until the 7:00 cap (the 27:00 in the running clock), with the score being total wallballs.

Post total wallballs to the leaderboard below.

 

 

THURSDAY 4/13/2017

WARMUP:

 

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

CLEAN AND JERK

In a 10:00 Window…

75/50 Calorie Row

Time remaining, build to a heavy Clean and Jerk

Post you heaviest successful lift to Sugar Wod

 

Not meant to be a max effort lift today, but challenge ourselves here while under metabolic duress. This is also a chance to practice choosing appropriate loadings to one, ensure we have “safe weights” established, and two, give ourselves the opportunity to take 1-2 shots at a heavy (potentially PR) loading.

Coming off the rower, we are looking for a weight on the barbell that we are overly confident in. As in, we could sprint through “Fran”, and still make this lift without question. This initial lift provides us the chance to refresh our technique in the movement. Prior to, it’s been upwards towards 5 minutes since our last clean, and we are significantly more fatigued. Give yourself a few moments to compose, and use this lift to feel the movement out.

Plan for for 4-5 lifts to follow.

With the initial lift coming off the rower counting as lift #1 (bar can be pre-loaded)…

Lift #2 – Our safe weight. This is a lift we are super confident we can lift, especially since our heart rate has come down since the finish of the row. This is somewhere around 75%.

Lift #3 – Our climbing weight. A weight we feel great about hitting in practice, but we need to set up well for it.

Lift #4 – Our goal weight. This is a lift we would be happy to hit inside this specific test. It’s a weight we feel good about attempting, but we need to setup well, and execute with sound form to ensure we can hit.

Lift #5 – Our reach weight. This is a weight we would fire us up. A weight that scares you, and is not always there as a successful lift. But with our best technique and mindset as we approach the bar, an absolute possibility.

In this specific event, we can plan for about 5 lifts that may be conducted somewhere around “on the minute”. The row is not a portion we can overly pace, but it’s absolutely not the place to push. Find a pace we believe we can hold for 12-15 minutes, or a pace that is a good 10 second slower than our 2K pace.

 

"HAPPY HOUR"

3 Rounds:

12 Power Cleans (135/95)

12 Chest-to-Bar Pull-Ups

12 Push Jerks (135/95)

12 Toes to Bar

Post Time to Sugar Wod

 

This will become a grip intensive workout, where management of the first round is important.

Short breaks on the initial 12 power cleans can be a smart decision for many athletes. Although you may be able to unbroken on these 12 repetitions, we want to recognize where the workout will slow down for us on the pull-up bar if we expend a large chunk of our grip and pulling strength early. Breaking this into 3 quick sets of 4, or 4 sets of 3, can be a smart move for athletes. Singles are absolutely an option as well if we can quickly get right back on the bar.

On the push jerks, take a composure pause before you begin your set. Take an extra breath as we want to bite off larger chunks here. Where we can complete singles on the cleans, we do not want to find ourselves breaking these 12 reps any more than twice, if not less. Knowing that it takes an extra clean to get to our front rack, let’s take the extra breath beforehand to ensure we can bite into larger sets here.

On the CTB Pull-Ups and TTB, break these early as well. It isn’t about round 1, but rounds 2 and 3. This is where the separation occurs. There is no right or wrong repetitions scheme here in terms of specific numbers, but we are looking for consistency. If we can hold 4-4-4 for all three rounds, but not 6-6 (and it turns into 6-6, 6-4-2, 5-3-1-1-1-1) default to 4-4-4.

 

FRIDAY 4/14/2017

WARMUP: COACHES CHOICE

 

OVERHEAD SQUAT

10 Minutes to Build to a Heavy Complex:

1 Pausing Overhead Squat (2 seconds in the bottom)

1 Overhead Squat (no pause)

Take these repetitions from the rack. Purpose here it to build stability and positioning in our movement – not meant to be a max effort lift by any means. Percentages will not be assigned – go by feel here. Build to a heavy complex for the day, with the focus on moving very well. Always push up into the bar, and rotate the armpits forward throughout (exaggerating external rotation).

Post heavy complex to the leaderboard below.

 

 

SANGRIA"

2 Rounds:

500 Meter Row, 400 Meter Run

500 Meter Row, 21 Barbell-Facing Burpees

500 Meter Row, 21 Overhead Squats (95/65)

Post Times to Sugar Wod

 

SATURDAY 4/15/2017

WARMUP: COACHES CHOICE

 

 

TEAMS OF 2

 

400 METER RUN

100 DEADLITS (225/155)

400 METER RUN

100 HANG POWER CLEANS (185/125)

400 METER RUN

100 SHOULDER TO OVERHEAD (135/95)

400 METER RUN

 

WODS 4/3-4/8
Apr
1
Apr 8

WODS 4/3-4/8

MONDAY 4/3/2017

WARMUP: Coaches Choice

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

 

TUESDAY 4/4/2017

WARMUP:3 Rounds:

Row 300 Meters

1 Round: 5 Strict Pull-Ups, 10 Pushups, 15 AbMat Sit-Ups

Followed by…

5 Sets:

1 Spiderman and Reach, each leg (Video HERE)

1 Walk Out (Video HERE)

 

"MIDDLE GROUND"

50/35 Calorie Row

Directly into…

5 Rounds: 10 Burpees, 10 Toes to Bar

Directly into…

50/35 Calorie Row

The initial row counts, but it is not won here. Strive to row at a pace that feels like your 2K best effort. This is an aggressive pace that will have us on the rower for somewhere between 2:30-3:30. On the final few calories, let’s back off a touch so that we can fluidly move to our burpees.

This combination of burpees and toes to bar can be deceptive. It is a great test of mid-line capacity. As we jump our legs up for our burpee, we are using our abdominals and hip flexors. Also relied on heavily for toes to bar, expect this group to fatigue. With that said, let’s think through pacing on both.

On the burpees – focus on your breathing. We refer to the “breathing burpee”, which is a quick moment of re-composure at the finish of each burpee. Jump and clap to finish the repetition, and slowly let your arms comes back to your sides before dropping for your next repetition. This micro-break can last a quarter second, a full second, or even two seconds. That part is up to you. But choose a burpee pace that we believe we could hold as if we were to do 100 repetitions for time. Ground is made on cycling larger sets of toes to bar, rather than speeding our burpees here.

On the toes to bar – break early. The goal for all five rounds is to hold the same breakup strategy. Let it be a mindset as we approach that first set. Many athletes can complete the first 10 reps unbroken, but it comes down to how well we cycle in rounds 3, 4, and 5. That’s where the midline fatigue can set in. It’s best to break early, and speed towards the end. Remember to get long beneath the pull-up bar on each rep… maximize the kip swing’s elastic effect.

On the final row, sprint to it. Transitions count here. Sprint to the rower, and simply get the handle going. It’s not about how fast you row to start, but it’s instead about how fast you start the rower. Settle in during the first 5 calories. Allow yourself to recompose on the rower, catching our breath, while we tick away calories. At the 5 calorie mark, aim to get a little faster. At 10, same. Continue the pattern to the finish.

 

EXTRA CREDIT: RECOVERY 10 MINUTE BIKE OR ROW

Any extra time you want to spend in the gym today, spend it on mobility. Remember, these crucial de-load days at important. Body, mind, and spirit.

 

WEDNESDAY 4/5/2017

WARMUP:

500 Meter Row (slow), into…

3 Rounds:

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

7 Slow Air Squats

3 Inchworms (Video HERE)

:20 second Samson Stretch each side (Video HERE)

 

PAUSING CLEAN DEADLIFT + POWER CLEAN

Dialing in positioning in our pull off the floor. In this drill, we will be completing a complex of a pausing clean deadlift, followed by a full power clean. The first repetition (clean deadlift) focuses on finding specific positions for proper bar path, with the second repetition (power clean) confirming the movement with speed.

7 Sets of 2 Complexes:

Pausing Clean Deadlift + Power Clean

Refer the video below for a visual demonstration. We will not be establishing a leaderboard for this piece – purely practice.

 

Set #1 – 50% of 1RM Clean and Jerk

Set #2 – 50% of 1RM Clean and Jerk

Set #3 – 55% of 1RM Clean and Jerk

Set #4 – 55% of 1RM Clean and Jerk

Set #5 – 60% of 1RM Clean and Jerk

Set #6 – 65% of 1RM Clean and Jerk

Set #7 – 70% of 1RM Clean and Jerk

On the pausing clean deadlift, we have two pauses:

Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.

Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.

After the pausing clean deadlift, you can drop the bar from the waist level or set the bar down. Reset for the power clean (no touch and go), and focus on the bar path off the ground during the lift, now with some speed added.

 

https://youtu.be/0FfFVfiLsPI

 

 

"BARBELL CYCLING"

For Time:

21/15 Calorie ROW, 15 Power Cleans (135/95)

21/15 Calorie Row, 12 Power Cleans (155/105)

21/15 Calorie Row, 9 Power Cleans (185/135)

21/15 Calorie Row, 6 Power Cleans (205/145)

21/15 Calorie Row, 3 Power Cleans (225/155)

Post Times to the Leaderboard below.

 

 

Modify the weight selections today to ensure the stimulus is met.

We are looking to get move a heavy load under labored breathing here, but the biggest intention is to move well. What’s more important here than our times is how well we move the barbell as we climb in the ladder. Use a single barbell, and here’s what we are looking for:

Set of 15 – Unbroken if you had to. A load that is very manageable.

Set of 12 – Also unbroken if you had to. But it would be challenging.

Set of 9 – A load we can “touch and go with” when fresh, but we see ourselves moving to fast singles here from the start.

Set of 6 – A load that is challenging, but when fresh, we could touch and go 5+ times.

Set of 3 – Our heaviest loading for the day, where we know when fresh we could string together for 2+ repetitions. Heavy singles during the workout today, but there.

 

THURSDAY 4/6/2017 ( OUTSIDE WORKOUT )

WARMUP:

400 METER RUN

Then 2 Rounds:

10 Samson Stretches

10 BootStrappers

10 Toy Soliders  

10 Box Step ups +10 Box Jumps

 

Clean and Jerk Prep.

 

WOD: 5 ROUNDS FOR TIME OF:

500 METER ROW

20 BOX JUMPS 20/24

12 C&J 95/135

 

FRIDAY 4/7/2017

WARMUP:

3:00 Light Row

10 Samson Stretch Lunges (5 second hold in each) – Video HERE

2:00 Light/Moderate Row

10 Alternating Spiderman and Reach – Video HERE

1:00 Moderate Row

10 Russian Baby Makers – Video HERE

 

Split Jerk – Building to a Heavy Single

EMOM x 5

Minute #1 – 3 Reps @ 50% of 1RM

Minute #2 – 2 Reps @ 55% of 1RM

Minute #3 – 2 Reps @ 60% of 1RM

Minute #4 – 1 Rep @ 65% of 1RM

Minute #5 – 1 Rep @ 70% of 1RM

Minutes 6-10 – Build to a Heavy Single for the day. This is not to be a max, but should a very well-executed heavy repetition. If we find ourselves pressing the bar out, call it there. This is a baseline to work with going forward.

Enter your heaviest lift to SUGAR WOD

 

SLINGSHOT"

4 Rounds:

21 Calorie Row

18 Wallballs (20/14) – Females to a 9′ Target
15 Toes to Bar

12 Burpees over Bar

9 Deadlifts (275/185)

Rest exactly 2:00 between rounds.

Score is total time to completion – the final 12th deadlift on the 4th round.

The 2:00 rest periods after rounds 1, 2, and 3 are included in the total time.

Post total time to the SUGAR WOD

 

Purpose of today’s conditioning session is to bring intensity into these intervals.

We all have a specific set count we tend to resort to when completing toes to bar, and we have a fall-back pace on the rower we find ourselves pulling. Today, let’s get 1% faster. If we normally break our wallballs into sets of 10, let’s push for that extra repetition. We are still aiming for consistent rounds across these four intervals, but in training days like today, the conditions are ideal today to try for that extra repetition, or that one-second faster transition.

One breath faster, one step faster. That’s all it takes today.

 

SATURDAY 4/8/2017

WARMUP:

3:00 Slow Bike or Row

3 Rounds:

3 Scap Retraction + 3 Strict Pull-Ups

6 Russian Baby Makers (Video HERE)

9 Dowel Overhead Squats

12 AbMat Sit-Ups

20 second Samson Stretch each side (Video HERE)

Followed by…

10 Warrior Squats (Video HERE)
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

 

BACK SQUAT

Let’s get our legs back underneath us. This is not meant to be a very taxing session, but we are looking to build some volume back into our training. We should not be close to missing any of the repetitions below. Quality reps that allow us to build upon in our next session.

Set #1, On the 0:00… 5 Reps @ 70% of estimated 1RM Back Squat

Set #2, On the 1:30… 3 Reps @ 75% of estimated 1RM Back Squat

Set #3, On the 3:00… 1 Reps @ 80% of estimated 1RM Back Squat

Set #4, On the 4:30… 5 Reps @ 75% of estimated 1RM Back Squat

Set #5, On the 6:00… 3 Reps @ 80% of estimated 1RM Back Squat

Set #6, On the 7:30… 1 Reps @ 85% of estimated 1RM Back Squat

Set # 7, On the 9:00… 10 Reps @ 60%

 

UP AND OVER"

3 Rounds:

7/5 Ring Muscle-Ups

10 Power Snatches (135/95)

20 Box Jump Overs (24″/20″)

Post Times to the Leaderboard below.

 

The ring muscle-ups can prove to be the separator inside this workout. Knowing our capabilities on the rings, let’s approach this first round with a measured first set. Going unbroken here may very well be a possibility for us on the first round, but the separation between athletes on the rings will occur on the second and third rounds. The first set is only a buy-in to get there. Use the cues from the drills to maximize our kip swing. And view this workout as an opportunity to confirm better technique.

On the power snatches, fast singles is a recommended option for most, unless we are very, very strong on the barbell and confident in sets on the rings. The negative (bringing the bar back to the ground) between repetitions can tax our pulling strength quickly, slowing us on the rings in the following round. To put it into perspective, a touch and go set of snatches can save you ~10-15 seconds in comparison to fast singles. Those seconds disappear, two-fold if not more, when we miss a muscle-up or need an extra long break. Strategize this around the muscle-ups first, and then push the pace on the snatches. On the final third round, if you have it, there’s the time for touch and go repetitions.

The box jump overs are a two-foot jump standard, much like the Open. We can get on top of the box, and step down, clear the box entirely, or any combination between. This is the metabolic addition to the workout, which should be completed at a breathing pace. Allow yourself to recover here so that we can transition quickly to the rings.

 

WODS 3/27-4/1
Mar
26
Apr 1

WODS 3/27-4/1

MONDAY:  3/27/2017

WARMUP:

500 Meter Row/400 Meter Run

10 AIR SQUATS

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATE

 

REPEAT 17.5, OR CINDY ( 20 Minute AMRAP )

5 Pull-Ups

10 Push-Ups

15 Squats

 

TUESDAY: 3/28/2016

WARMUP:WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds OF

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

PAUSE FRONT SQUAT

Pause for only a brief moment at the bottom of our squat – come to a dead stop, but drive to extension immediately afterwards. This stop in actuality is less than a second in duration.

 

EMOM x 9:

Minute 1 – 3 Reps @ 50% of 1RM Front Squat

Minute 2 – 2 Reps @ 55% of 1RM Front Squat

Minute 3 – 1 Reps @ 60% of 1RM Front Squat

Minute 4 – 3 Reps @ 50% of 1RM Front Squat

Minute 5 – 2 Reps @ 55% of 1RM Front Squat

Minute 6 – 1 Reps @ 67% of 1RM Front Squat

Minute 7 – 3 Reps @ 50% of 1RM Front Squat

Minute 8 – 2 Reps @ 55% of 1RM Front Squat

Minute 9 – 1 Reps @ 72% of 1RM Front Squat

 

 

SQUAT HOPS"

10 Front Squats (95/65), 50 Abmat Sit-Ups, 100 Double-Unders

10 Front Squats (95/65), 40 Abmat Sit-Ups, 80 Double-Unders

10 Front Squats (95/65), 30 Abmat Sit-Ups, 60 Double-Unders

10 Front Squats (95/65), 20 Abmat Sit-Ups, 40 Double-Unders

10 Front Squats (95/65), 10 Abmat Sit-Ups, 20 Double-Unders

Post Times to the Leaderboard below.

On the double-unders, view this as 300 repetitions for time. How we would break up 300 repetitions is a good starting point to think about when approaching that first 100. If we are developing our double-under technique, modify these counts with with either 25% or 50% attempts to preserve the stimulus.

 

WEDNESDAY: 3/29/2017

WARMUP

500 Meter Row/400 Meter Run

10 AIR SQUATS

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATE

 

Front and Center

3 Rounds:

21/15 Calorie Row

15 Pull-Ups

9 Burpees

 

THURSDAY: 3/30/2017

WARMUP:500 Meter Row/or 400 meter Run

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

THE GHOST

6 ROUNDS OF:

1 Minute of Rowing

1 minute of burpees

1 minute of double-unders

1 minute of rest

  • Try for as many reps as possible of each exercise, not just for total score. Post separate totals of calories rowed, burpee reps, and double-under reps completed

 

FRIDAY 3/31/2017

WARMUP:

 

500 meter row 

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

Metcon (AMRAP – Rounds)

Every 2 mins

(7 rounds)

6 Power Snatch (155/105)

10 Bar Facing Burpees

 

SATURDAY 4/1/2017

WARMUP: Coaches Choice

WOD: Teams of 2, 20:00 Cap, Complete for time in any order, alternating work and rest
100 Deadlift (95/65)
100 Hang Cleans
100 Burpee Over Bar
100 Box Jump Over (24/20)

 

WODS: 3/20-25
Mar
19
Mar 25

WODS: 3/20-25

Monday 3/20/2017

WARMUP: COACHES CHOICE

REPEAT 17.4, OR

"CAKE POP"

3 Rounds:

42 Calorie Row

21 Thrusters (95/65)

7 Bar Muscle-Ups

Post Times to the Leaderboard below.

*

On the thruster, we are looking for a loading that allows for over 21 repetitions unbroken, when fresh.

On the bar muscle-ups, reduce the volume of the set, or a 2-1 substitute for CTB Pull-ups (14 CTB per round).

The row is important, but the least important of all three movements. Slowing our pace on the row to allow for (1) less break on the thrusters results in more than likely a faster finishing time.

The same concept can be applied to to the thrusters. If the row is the “buy-in” to the thrusters, the thrusters are the “buy-in” to the bar-muscle ups. The largest separator in the workout. Ability on the BMU will dictate how hard we push on the row and thrusters.

On the bar muscle-ups, focus on the drills above. Our key focus points here are long legs and lats.

Long legs – stay long beneath the pull-up bar. Bend at the knees only at the last second. If we bend to soon, we in turn reduce the length of the whip… which is our body in a kip swing.

Lats – we initiate the pull, by actually pushing. Push the bar down towards the ground to gain elevation, whereas the final arm bend is to transition over the bar, but not to pull higher.

 

TUESDAY 3/21/2017

WARMUP:

400 METER RUN

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATES

 

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them sugar wod

 

WEDNESDAY 3/22/2017

WARMUP:500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

HANG POWER CLEAN (AT THE 0:00)

On the 90 Second x 7:

7 Barbell-Facing Burpees

3 Hang Power Cleans

COACHES NOTES: Start at at 50% and aim to climb throughout. Build to a heavy triple for the day, but not a max. Focus on our footwork here, jumping from our pulling stance (around hip width) to our catch/squat stance (around shoulder width). If we are jumping our feet too wide, dial back the loading and maintain our technique.

Purpose here is to pre-fatigue ourselves for the following heavier attempts, confirming good movement under metabolic demands.

Post heavy triple to the leaderboard below.

 

 

C2 CINDY

With a Running Clock…

From 0:00 – 5:00, Part #1:

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

100 Double-Unders

Time remaining in the window, Max Calories on the Rower.

From 5:00 – 10:00: Rest

From 10:00 – 15:00, Part #2:

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

5 Strict Pull-Ups, 10 Handstand Pushups, 15 AbMat Sit-Ups

100 Double-Unders

Time remaining in the window, Max Calories on the Rower.

Score is the sum of calories across the two sets.

Post calories to the leaderboard below, and in the comments section, include your breakdown per round (Example 24/20 Calories).

 

COACHES NOTES: We are looking to challenge ourselves on the strict pull-ups and handstand pushups, but modify the repetition counts to ensure that we could accomplish these sets unbroken if we absolutely went for it. We do not want to become stuck at either movement – the stimulus is to keep moving through.

– Band the pull-ups as required so that we could complete 7+ unbroken repetitions.

– Modify the HSPU so that we can move through these repetitions in no more than two sets. Complete seated dumbbell strict presses, seated on the floor, as a substitute for HSPU to build overhead pushing capacity. Choose a set of dumbbells that allows for 15+ unbroken repetitions.

– On the double-unders, give a 2:00 cap on each round for completion time. If we struggle with DU’s, this is a good time and place to work through and practice for the entire 2:00 window.

Our goals for this workout are two-fold:

1. Train our kipping HSPU when combined with other movements, and,

2. Practice and train our double-unders under fatigue.

The row to finish in the 5:00 window is our scored portion, and is a simple engine builder. This will also help speed our bodies to a faster recovery from Tuesday’s posterior chain heavy workout.

 

THURSDAY 3/23/2017

WARMUP:

400 METER RUN

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATES

 

"HAMMER TIME"

70 Calorie Row

50 Box Jump Overs (24″/20″)

30 Clean and Jerks (135/95)

10 Rope Climbs (15′)

 

EXTRA CREDIT

MID-LINE

50 – 35 – 20

AbMat Sit-Ups

Hip Extensions

Not for time. If we do not have a GHD machine to perform hip extensions from, substitute banded good mornings, or empty barbell good mornings.

Keeping the mid-line strong is something that takes consistent work, but it pays off in dividends. When we think about the mid-line, it’s what holds everything together. The power from our hips only makes it to the barbell if our midline is strong enough. The ability to hold sound positioning in a front squat is a test of our midline. The ability to support a weight overhead is a testament to who’s put in the work to strengthen the midline. Let’s get it in today.

 

FRIDAY 3/24/2017

WARMUP:

WORKOUT 17.5 Rx’d (Ages 16-54) 10 rounds for time of:
9 thrusters
35 double-unders
M95lb. F65lb.
NOTES
This workout begins with the barbell on the oor and the athlete standing tall. At the call of “3, 2, 1 ... go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters.
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Masters 55+:
Men use 65 lb. Women use 45 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders
Scaled Teenagers 14-15:
Boys use 45 lb. and perform single-unders Girls use 35 lb. and perform single-unders
Scaled Masters 55+:
Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders

 

 

 

SATURDAY 3/25/2017

WARMUP:

17.5, OR

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

 

WODS 3/13-3/18
Mar
12
Mar 18

WODS 3/13-3/18

MONDAY 3/13/2017

WARMUP:

400 METER RUN

THEN 2 ROUNDS OF:

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

 

 

3 ROUNDS FOR TIME OF:

Run 800 meters, Or row 1,000

Rest 2 minutes

Post time to SUGAR WOD

 

TUESDAY 3/14/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

OVERBOARD"

3 Rounds:

80 Double-Unders

40 Calorie Row

20 Kipping Handstand Pushups

 

In this entirely bodyweight triplet, we are looking for consistency throughout out all three motions, especially on the handstand pushups. It is our aim to approach these sets as if we are doing 60 repetitions for time, breaking a bit earlier than we may think we need to. This is a workout where we want to compare our first, second, and third rounds of HSPU times.

On the double-unders, strive for manageable chunks. These do not have to be unbroken, especially if we struggle on workouts with high volume DU. Break them up into manageable trips, and think more about minimizing our trips, instead of maximizing our repetitions per round.

On the row, let’s open this up a bit. At 40 calories per round, we can make up a significant amount of time but pushing our pace a touch. Think about holding a pace that feels a couple of seconds slower than your 2K pace.

On the handstand pushups, revisit the thought of consistency. Our goal here today is training this movement under duress… the DU and row will fatigue us, allowing us the opportunity to train our HSPU under Open-like conditions. Under duress, let’s find and “own” a certain number of HSPU’s that we feel comfortable kicking into in any workout.

 

EXTRA CREDIT/ROW + BARBELL-FACING BURPEE

Alternating EMOM x 10 (5 Rounds):
Odd Minutes – 15/10 Calorie ROW

Even Minutes – 10 Barbell Facing Burpees

 

WEDNESDAY 3/15/2017

WARMUP:

 

400 METER RUN

THEN 2 ROUNDS OF:

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATES

 

HEAVY THRUSTER

Take 10 minutes to work up to a heavy Thruster

Start with 50 percent of your 1RM

 

BULLSEYE"

EMOM X 16

Minute 1 – 15 Sumo Deadlift High Pulls (75/55)

Minute 2 – 15 Wallballs (20/14).. both genders to a 10′ target

Minute 3 – Max Calorie Row

Minute 4 – Rest

The first two movements are not for score. Any time remaining inside those minutes after completing the work is rest. If we are still working at any given time in these two stations at the 50 second mark, cap our efforts there and move to the next station.

Score is total calories across four rounds.

 

THURSDAY 3/16/2017

WARMUP:

 

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

WOD: ROMWOD OR

For Time:

40 Toes to Bar

20 Power Snatch (155/105)

40 Toes to Bar

 

FRIDAY 3/17/2017

17.4

WORKOUT 17.4 Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in

13 minutes of:
55 deadlifts
55 wall-ball shots 55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups 

NOTES

Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to mark the required height on the wall or wall-ball target. This workout begins with the barbell on the oor and the athlete standing tall. At the call of “3, 2, 1 ... go,” the athlete will perform 55 deadlifts, then move to the designated target to complete
55 wall-ball shots, then to the rower to pull 55 calories, then to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell to begin another round.

The athlete’s score will be the total number of repetitions completed within the 13-minute time cap.

TIEBREAK

The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked. When you submit your nal result, your score will be the number of reps completed. There will be another eld in which you will enter the elapsed time at which you completed your last full set on any of the exercises. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up 

 

 

 

SATURDAY: 3/18/2017

WARMUP: COACHES CHOICE

 

Deficit Deadlifts (10×3)

Standing on a 2″ riser

Use a weight that is comfortable and can maintain good form….. Complete every 1:15

 

Metcon (Time)

For Time:

Teams of 3

600/400 Cal. Assault Bike, ROWER

* 1 person works at Time *

 

 

WODS 3/6-3/11
Mar
5
Mar 11

WODS 3/6-3/11

MONDAY 3/6/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

ANTE UP"

AMRAP 12:

25/18 Calorie Row

15 Overhead Squats (95/65)

12 Chest to Bar Pull-Ups

Post Rounds + Repetitions to the Leaderboard.

On the Row…

Paced, but not relaxed. The speed here is determined by our capacity in the other movements. If we struggle with OHS, let’s back off the pace here a touch to ensure that we have our energy focused towards the barbell. Same applies for the CTB. What’s more important than going very hard on the row here is to cut down our sets and transition times on the OHS/CTB. If we are confident that we looking at straight sets on the OHS/CTB, let’s ramp up the pace a bit on the rower.

On the OHS…
Strive for large sets here. It’s worth a short break before picking the barbell up if it allows you to push for those extra repetitions. Stability and positioning will always be the biggest demands of the OHS. Never stop pushing up against the barbell, and focus on rotating the insides of your elbows towards the ceiling. Another cue is to try to bend the bar, as if your trying to point your thumbs back behind you.

CTB Pull-Ups…

Break these up how we see fit. Consistency is important here – don’t go for unbroken on the first round if we down to three sets on the second round. A quick break in the middle can be a wise move to preserve ourselves in the later rounds.

As soon as we finish our first round, be in an absolute sprint to get the rower going. This is a point in the workout where seconds are too easily lost. We aren’t rowing fast – but simply get that rower going.

 

 TUESDAY: 3/7/2017

WARMUP: TABATA OF:

 Double-Unders, OR SINGLES

 Sit-Ups

 Slow Air Squats

Slow Pushups

 

PUSH PRESS

Every 2:00 x 5 Sets:

5 Push Presses

Take these from the rack, and aim to build throughout.

Set #1 – 50% of 1RM Jerk

Set #2 – 60% of 1RM Jerk

Sets #3, 4, 5 – Build to a Heavy Set of 5 for the day.

Go by feel today. We are looking to allow our bodies to recover, while finding the heavy stimulus today. The loads are purposely light to start to limit ourselves from reaching maximal loads. Build to a challenging weight today, but there should be no missed reps.

Post heaviest set of 5 repetitions to the leaderboard below.

 

ON THE MINUTE" RECOVERY

EMOM x 16 (4 Rounds):

Minute 1 – 15/12 Calorie Row

Minute 2 – 15 GHD Sit-Ups

Minute 3 – 12/9 Assault Bike

Minute 4 – 15 Kipping HSPU

This piece is designed to be an aggressive active recovery from yesterday, using the row to loosen our posterior chain and bringing in a skill portion with the kipping handstand pushups. If we do not have a bike, use the rower a second time around. This is not a bad thing. If we have a Schwinn bike, complete 15/12 calories.

Cap ourselves on the handstand pushup station at the :30s mark of the first round, and attempt to find the same repetition count from there.

 

 

WEDNESDAY: 3/8/2017

WARMUP:

2 Rounds, at a conversational, warm-up pace:

15 Calorie Row

1 Round of “Toes to Bar” Cindy*

30 Double-Unders, OR Singles 

TTB Cindy = 5 Toes to Bar, 10 Pushups, 15 Air Squats

 

BLUEPRINT"

“Blueprint” Part #1

AMRAP 6:

42 Double-Unders

30 Wallballs (20/14) – Females to a 9′ Target

18 Toes to Bar

… Rest 5:00…


“Blueprint” Part #2
AMRAP 6:

21 Double-Unders

15 Wallballs (20/14) – Females to a 9′ Target

9 Toes to Bar

 

The stimulus of the workout:

Get outside the comfort zone.

We tend to fall into a specific pace, set count, or rhythm to our movements. We break, intelligently, to preserve ourselves. We are still looking for consistency here – we aren’t looking to “blow up” – but… let’s push the envelope today.

If we traditionally complete sets of 10’s on the wallballs… today let’s try at least 1 more repetition per set. Just 1 goes a long way. We don’t know what we are capable of until we try. What we have established in our training is which set counts we naturally fall into, and that’s a great thing. But again, those are already established. We know what those are. Let’s push and find something new today.

Both AMRAP’s are separately graded, and are built so that we maintain intensity through. The second AMRAP is half of the repetition counts to keep the athlete moving station to station, testing out ability to transition smoothly.

On the double-unders – stay relaxed. It is a 6:00 AMRAP, which is quick, but… the best thing we can do is relax. Hands down and tight to the sides, and let the wrists to the work. Wrists, not arms.

On the wallballs – this is a should heavy workout, so be sure to bring your arms down to the sides or at least to your chest for a brief moment to shake out the shoulders. What we want to avoid here is leaving them high in the air, tiring them unnecessarily between reps.

On the toes to bar – remember our cue from last Saturday. Extend the legs long on the backswing, and work the chest through. If we put in the effort here, we can nearly relax on the upswing. There is such a powerful stretch reflex that our legs come up for us, which will preserve our capabilities in the later sets.

Just one more rep outside your comfort zone. That’s the goal today. Go find that plus one.

 

 

THURSDAY: 3/9/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

ROW 1:40 ON, :20 OFF ( 2 MINUTE REST AFTER ROUND 5 )

This is a preset WOD on the C2 Rower.  Choose “ Select Workout “ then “ Custom List “ then “v1:40/20r…9”

Goal is…

Guys: 500 Meters each interval

Girls:  425 Meters each interval 

 

FRIDAY17.3

WORKOUT 17.3
Prior to 8:00, complete: 3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.) Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.) *Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.) Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 95-135-185-225-245-265 lb. Women use 65-95-135-155-175-185 lb.
Teenagers 14-15:
Chin-over-bar pull-ups
Squat snatches
Boys use 75-105-135-155-185-205 lb. Girls use 45-75-95-115-135-155 lb.
Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.
Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
Scaled Teenagers 14-15:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Boys use 45-75-95-115-135-155 lb.
Girls use 35-55-65-75-95-105 lb.
Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

 

  

SATURDAY: 3/11/2017

 

4 rounds for time of:

15 ring dips

30 GHD sit-ups

Run 400 meters

 

 

WODS 2/27-3/4
Feb
25
Mar 4

WODS 2/27-3/4

MONDAY 2/27/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

OVERHEAD SQUAT

10 Minutes to Build to a Heavy Complex:

1 Pausing Overhead Squat (2 seconds in the bottom)

1 Overhead Squat (no pause)

Take these repetitions from the rack. Purpose here it to build stability and positioning in our movement – not meant to be a max effort lift by any means. Percentages will not be assigned – go by feel here. Build to a heavy complex for the day, with the focus on moving very well. Always push up into the bar, and rotate the armpits forward throughout (exaggerating external rotation).

Post heavy complex to the leaderboard below.

 

 

MATTERHORN"

The below is 3 x AMRAP 4’s, with each being AMRAP scored separately.

“Matterhorn” Part 1 – AMRAP 4:
30 Double-Unders, 15 Power Snatches (75/55)

Rest 4:00

“Matterhorn” Part 2 – AMRAP 4:

30 Double-Unders, 12 Power Snatches (95/65)

Rest 4:00

“Matterhorn” Part 3 – AMRAP 4:

30 Double-Unders, 9 Power Snatches (115/80)

Enter rounds + repetitions of each AMRAP to the leaderboards below.

 

 

TUESDAY 2/28/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

"FRONT LINE"

3 Rounds:

400 Meter Row

21 Hang Power Cleans (115/80)

18 Front Rack Step-Back Lunges (115/80)

15 Barbell-Facing Burpees

Post times to the leaderboard below.

 

EXTRA CREDIT/AEROBIC RECOVERY + MID-LINE

20 Minute Aerobic Restoration

This can be completed on the Bike, Rower, or Ski Erg. Conversational pace throughout.

Every 4:00, complete 15 GHD Sit-Ups + 20 Hip Extensions

 

 

WEDNEDAY 3/1/2017

WARMUP:

 

400 METER RUN

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

10 SHOULDER DISLOCATES

 

"TUNE UP"

Alternating OTM x 16 (4 Rounds):

Minute 1 – 7 Deadlifts (225/155) + 7 Box Jumps (24/20)

Minute 2 – 15 Kipping HSPU

Minute 3 – 7 CTB Pull-Ups + 7 Toes to Bar

Minute 4 – 15/12 Calorie Row

On all four movements in the first round, we are looking to complete the work at hand within the first 40 seconds. If we reach the 40 second mark and are still working, cap our efforts there and aim to maintain that number in each following round.

None of these sets need to be “straight” or unbroken, but rather what we are after today is smooth, diligent movement. This is a opportunity for us to fine tune motions of the Open, and the prime our bodies and minds for Friday.

 

 

MOBILITY CASHOUT

 

Foam Rolling – Quads and Adductors – 2:00

Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.

Couch Stretch – 2:00 Each Leg
Click HERE for Video
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Banded Hamstring Distraction – 1:00 each side

Click HERE for Video

Pigeon Pose – 2:00 each side
Click HERE for Video
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Air Squat Hold – Accumulate 3:00 total

Spend 3:00 in the bottom of an air squat. Can break up this total however you see fit.

 

 

THURSDAY 3/2/2017

WARMUP: 

 

ROXANNE

 

CEMENT BIKE"

Every 3:00 x 7 Rounds:

30/20 Calorie Assault Bike

12 Toes to Bar

Score is your *slowest* completed round.

 

If we are using a Schwinn Air Bike, complete 40/30 Calories.

If we do not have a bike on hand, either complete a 400 meter run, or 400 meter row in replacement.

his workout is completed with a running clock. Rounds start at…

Round #1 – 0:00

Round #2 – 3:00

Round #3 – 6:00

Round #4 – 9:00

Round #5 – 12:00

Round #6 – 15:00

Round #7 – 18:00

Your score again is your *slowest round*, which will have us focusing on pacing today. If we open with a round that takes 1:55, but our second to last round is 2:17, our score for the day is 2:17.

On the toes to bar today, let’s focus on one key point. The back swing. Focus on a long body behind the bar, and reach. This is commonly a part of the movement that we do not take advantage of, and as a result we lose an elastic response. Much like how a baseball pitcher winds up, we want to reach with our toes back behind us. This stretch reflex fires our hip flexors and abdominals to a further extent, resulting in the front swing being completed easier. Some days we’ll focus on fast feet, others the kip swing… today, reach back behind you.

The first round is our tester. If we get to the 2:30 mark, and we are still completing toes to bar repetitions, cap ourselves there for the round and attempt to maintain that number in the following 6 rounds.

 

Pausing Front Squats + Kipping HSPU

Loads below are meant to be light and very manageable. Working through range of motion and pausing in the bottom. On the handstand pushups, this is a skill addition. Athlete’s choice on repetitions, with the goal being the maintain even sets across. Do not push past 50% of your best set on these rounds, and instead, focus on sound movement through our kip. This one’s about practice.

Set #1, On the 0:00 – 3 Pausing Front Squats 60% of 1RM Front Squat + “X” Kipping HSPU

Set #2, On the 2:00 – 3 Pausing Front Squats 63% of 1RM Front Squat + “X” Kipping HSPU

Set #3, On the 4:00 – 2 Pausing Front Squats 66% of 1RM Front Squat + “X” Kipping HSPU

Set #4, On the 6:00 – 2 Pausing Front Squats 69% of 1RM Front Squat + “X” Kipping HSPU

Set #5, On the 8:00 – 2 Pausing Front Squats 72% of 1RM Front Squat + “X” Kipping HSPU

 

FRIDAY 3/3/2017

 

17.2

WODS FEB. 20-25
Feb
19
Feb 25

WODS FEB. 20-25

MONDAY 2/20/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

"OPEN UP"

AMRAP 14:

75 Wallballs (20/14) – Females to a 9′ Target

60 Calorie Row

45 Alternating Dumbbell Power Snatches (50/35)

30 Chest to Bar Pull-Ups

Post Rounds + Reps to the Leaderboard below.

 

If you clear the WB + Row – 135 Repetitions

If you clear the DB Power Snatches – 180 Repetitions

If you clear one full round – 210 Repetitions

This is a great opportunity to work on pacing, and breaking these numbers into manageable sets. Much like the traditional “Open Chippers”, a full round of the following work is a very challenging task.

Wallballs – Break these into manageable chunks. If we start with a set of 30, but finish with sets of 5, chances are likely that we did not pace the effort correctly. Holding quick 10’s for the majority of the effort could get us through the repetitions not only quicker, but expend less energy setting us up well for the remainder of the workout.

Row – Good to push the pace a bit here for the first 50 calories. We want to back off in the final 10 calories in order to transition smoothly to the DB Power Snatches, but we can cover these first 50 calories with a good push. Much like the pace we held on the opening minute in “Good Vibrations” on Friday, we can strive to find a pace that feels a couple seconds slower than what our 2K pace feels like.

A focus point we will dive into more at a later date – stay connected to the rower. Especially in rowing met-cons, we loose tension on the rower. As we warm up today, try to feel connected to the footboards and remain almost weightless on the seat throughout the drive. We want to keep our force horizontal, so that all of the effort we expend makes its way to the rower. Feel a smooth connection between your feet and the footboards, and just as we finish the stroke, keep the balls of the feet attached. The cue will be to point the toes as we finish each pull.

DB Power Snatches – The standard here will be to change arms each repetition, and the change must take place on the ground. This eliminates the ability to “touch and go” the repetitions. Two big focus points today – keep the DB close, and set our back on each repetition. High volume dumbbell pulls off the ground can be taxing on the lower back, especially because the weight lies lower to the ground than our barbells with bumpers. What can help for some athletes is to take a slightly wider stance than usual, just outside our squat width. This can buy us better positioning in the lower lumbar as we hinge and squat down to set-up for the lift.

Steady pace on these repetitions. The goal is to go “unbroken” on these, as in, one consistent pace throughout. If we need to walk away from the dumbbell to chalk up, or even shake it off, chances are we came out too quickly. The steady pace will beat the sprint/stop/sprint/stop pace. When lowering the dumbbell to the ground after each repetition, two hands is allowed. But it must come to a dead-stop on the ground before the next lift.

CTB Pull-Ups – Expect our grip and shoulders to be taxed here. Manageable sets will be our best course of action here. This is a time as well to train our transition… when we least “want” to. After your final power snatch, walk to the PU bar, and just start. The set does not need to be big, nor should it be. But it is here where athletes will loose 20+ seconds “waiting” for a large set. See what’s there, and reassess a couple of repetitions in. Best thing we can do here is to simply just start.

 

WALKING LUNGE + TTB

6 Sets, Not For Time:
10 Meter Dumbbell Front Rack Walking Lunge (50’s/35’s)

10 Toes to Bar

Rest as needed between sets.

This is not for time, but for familiarity and positioning. On the walking lunges, position the DB’s in the front rack position by placing the back head of the dumbbell on the shoulder. Keep the elbows high with triceps parallel to the floor, as if it’s a front squat. Positioning in this front rack is important as this can be a very taxing movement if held in an inefficient position.

 

 

TUESDAY 2/21/2017

WARMUP: 

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

"NUT CRACKER"

“Nutcracker” – Part #1

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 135/95

Rest 3:00

“Nutcracker” – Part #2

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 155/105

Rest 3:00

“Nutcracker” – Part #3

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 185/135

 

A repeat from December 6, and a variation of the classic benchmark “Macho Man”. We have three weight selections today. The most challenging of the three movements is the push jerk overhead, so let’s use that to help us decide our selections.

On the 1st AMRAP, we are looking for a moderate weight. A load that we could push jerk for 20+ repetitions when fresh.

On the 2nd AMRAP, we are looking for a weight that is slightly heavier than our moderate selection. Think 10-20lbs more. A load that we could push jerk for 15+ repetitions when fresh.

On the 3rd AMRAP, we are looking for a a heavier, but very manageable load. Think 10-20lbs more again. A load that we could push jerk 10+ repetitions when fresh.

Although these windows are short, at three minutes each, we still want to dial in some thought beforehand. On all three AMRAP’s, the full-movement must be completed before moving on. As in, 3 full power cleans, standing tall each rep before moving into the front squat. We are not to squat clean the 3rd rep.

Singles on the power cleans may be the best strategy unless you are an athlete who is very, very strong in this complex.

Two singles, and on the third, keep the bar up. Three front squats, three jerks, and right back to singles.

Hanging on the bar and going touch and go is an option if we are *very* strong on this complex, but understand that this will increase your time under tension bringing the bar down to the floor. It is faster per repetition, but we want to take a hard look to determine is it’s worth our effort there. A larger goal is to maintain a steady pace through the entire 3-minute window. We don’t want to open up with two quick full complexes, only to find ourselves staring at the bar trying to recover.

EXTRA CREDIT/BARBELL FACING BURPEES

On the 2:30 x 4 Rounds (10 Minutes)

6 Barbell-Facing Burpees – Slow Pace

6 Barbell-Facing Burpees – Medium Pace

6 Barbell-Facing Burpees – Sprint Pace

This is a total of 18 burpees completed in a row, but at varying speeds.

On the “Slow Pace”, visualize a moderate pace. As if you are doing 100 barbell-facing burpees for time.

On the “Medium Pace”, visualize a faster pace. As if you are doing 50 barbell-facing burpees for time.

On the “Sprint Pace”, visualize a sprint pace. As if you are doing 25 barbell-facing burpees for time.

This is not for score. Keeping us with measured rest will bring about the metabolic-response we want to feel in the later rounds to confirm our movement under this breathing.

Focus on our footwork. As we start to climb in speed, train the turn in the air. Train a faster drop down for the next repetition. Train to move one step faster.

If at any time it takes us more than 2:00 to complete the repetitions, increase the rest time to ensure that we have at a minimum 30 seconds between rounds.

 

WEDNEDAY 2/22/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

"FULLER CIRCLE"

50/35 Calorie Assault Bike

125 Double-Unders

2,000 Meter Row

125 Double-Unders

50/35 Calorie Assault Bike

If you are using a Airdyne, complete 75/50 calories.

If you do not have a bike, our two ideal substitutes are – 1) 800 meter runs, or 2) equal part row for calories.

Post Times to the Leaderboard below.

 

Going long today.

This is a built-up version of a previous workout completed in early December, called “Full Circle”.

Two training goals today…

One, to find our pacing. The goal on the bike and the row is to find that threshold pace we can hold throughout. Become comfortable with being uncomfortable. Dial in the breathing, and turn the mind off.

Two, double-unders. Training through large totals is a important skill to hone. This does not necessarily mean we are looking to push through large unbroken sets. That’s not the direct goal. All that matters is our time from A -> B. Much like our wallballs on Monday, it’s not about how large your sets are, but rather how best we manage the total count. Break these up into manageable chunks. 50-50-25 is a recommendation for a very strong DU athlete, with another suggested plan being 40-30-30-25. There is no wrong approach here as it is based on the individual. Key here however is to avoid movement failure, where we hit the wall.

 

MOBILITY CASHOUT

Straddle Stretch – 2:00 Total

Click HERE for Video

With legs at 90 degrees, slowly walk your hands out in front of you, bringing your chest forward moving into the stretch. Slowly work your hands out further as your hamstrings and adductors open – let it be a process.

Couch Stretch – 2:00 Each Leg
Click HERE for Video
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 each side
Click HERE for Video
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Childs Pose – 2:00 Total

Click HERE for Video

Assume a kneeling position with some space between your knees. Extend your arms out in front of you on the floor. Keeping your arms extended, sit back towards your heels and imagine sinking your chest down to the floor. This will stretch the shoulders, upper, and lower back. Relax into this pose, allowing your chest to move closer and closer to the floor over the course of the two minutes.

 

THURSDAY 3/23/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

"INFERNO"

27-21-15-9
Toes to Bar
Overhead Squats (95/65)
Barbell-Facing Burpees

We are looking for an overhead squat weight that we can cycle for 21+ repetitions unbroken.

Post Times to the Leaderboard below.

 

This is our only effort today. With that, as we bring our focus and intensity to this single piece, we still want to take a close look at our strategy on how we approach.

Toes to Bar

From a performance standpoint, recall the backswing. We can bend the knees coming up, but we want to find the locked out knee position in the back to maximize our kip swing. Do the work in the back, and the front flows naturally, and with less effort.

From a strategy standpoint, break these up very early. Looking at all three movements, there is a mid-line demand across the board. Although the 27 is the largest set of TTB, it’s not the decider of the workout. What is more so a decider is how much these 27 repetitions impact the remainder of the workout, most notably the remaining TTB in the 21-15-9.

Example breakup strategies:

10-9-8

7-7-7-6

5-5-5-5-4-3

No wrong approach here. But what all have in common is a fairly consistent repetition scheme. Avoid the initial set that gets us deep into the 27, but then has us finishing with slow singles. We want to preserve the kip.

Overhead Squats
These repetitions do not need to be unbroken. Pushing for unbroken sets here sometimes can hurt more than help – let cycle time determine when we break. The term “time under tension” is used when the body is under load. With the bar overhead, even though we may not be actively squatting and pausing between repetitions, we are still under tension. This saps your shoulders and mid-line. We want to avoid excess energy being spent unnecessarily to time under tension.

With the overhead squat weight being a manageable load that we can readily pick back up, we have the option to break this into quick sets. You will recover far better with the bar out of your hands than with the bar in.

Example breakup strategies:

15-12

12-8-7

9-9-9

Much like the TTB, there isn’t an incorrect approach. A slow 27 unbroken OHS however takes a bigger toll on the body than 2-3 quick sets with breaks in between. If you feel yourself slow, break and take a quick recovery. You’ll perform better on the following movements because of it.

Burpees

Pace the first 27 more than your normally would. This is where the workout “sets in” or, “gets real”. The most challenging round in the workout will be the 21’s, so holding back on the gas a touch here will set us up well to move immediately to the TTB and the following OHS.

Take a composure breath after hopping over the bar on each burpee, and strive to let these 27 burpees be your slowest of the day. We are going to pick up speed from here.

 

FRIDAY 2 /24/2017

OPEN 17.1

WODS: 2-13-2-18
Feb
12
Feb 19

WODS: 2-13-2-18

MONDAY 2/13/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

"JACKIE"

1,000 Meter Row

50 Thrusters (45)

30 Pull-Ups

In this classical CrossFit.com benchmark, both males and females use a 45lb barbell.

Post Times to the Leaderboard below.

 

PULL-UP COMPLEX + POWER SNATCH

On The Minute x 10 (5 Rounds):

Even Minutes – 4 TTB, 3 CTB Pull-Ups, 2 Bar MU
Odd Minutes – Power Snatch (5-4-3-2-1)

5 rounds at each station.

The pull-up complex does not need to be unbroken through all rounds, but we want to choose a repetition scheme, that, when fresh, we could complete unbroken without question. If we were to double the repetition scheme, we are still confident we could accomplish it unbroken. This is a skill based.

If we do not have Bar MU yet, complete this complex – 2 Strict Pull-Ups, 3 Kipping CTB, 4 Kipping Pull-Ups. Band and adjust the repetition counts as necessary in order to find a scheme that most definitely allows the first round unbroken.

Aim to climb in weight on the power snatches each round, as the required repetition count decreases.

These do not have to be “touch and go”

Round 1 – 5 Power Snatches

Round 2 – 4 Power Snatches

Round 3 – 3 Power Snatches

Round 4 – 2 Power Snatches

Round 5 – 1 Power Snatch

Post your heavy single Snatch to the leaderboard below.

 

EXTRA CREDIT/Athletes choice, on a Bike or Rower

With a running clock, 9:00 Recovery Effort – conversational pace.

Every 90 Seconds, complete “X” amount of Double-Unders

The stimulus is this – each athlete has a specific amount of DU’s that they feel comfortable completing unbroken during workouts. That number varies dramatically between athletes, but it could be 10’s, 15’s, 20’s, or even 50’s. It’s a number that even when completely fatigued from other movements, we feel confident is there.

For clarification, DU’s are to be performed on..

The 1:30, 3:00, 4:30, 6:00, 7:30, ad 9:00. A total of 6 sets.

Under a light metabolic response, from the bike or rower, aim to move for 9:00 straight with an unbroken “X” DU’s every 90 seconds. This translates to completing large sets of DU’s when under fatigue, a valuable skill for the Open.

 

TUESDAY 2/14/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

DIANE"

21-15-9:

Deadlifts (225/155)

Handstand Pushups

Post Times to the Leaderboard below.

We are looking for a deadlift weight that we can complete 21 reps unbroken with, without question. We want to make this a handstand push-up workout today, testing our capacity.

Deadlift repetitions remain at 21-15-9, but modify the HSPU repetitions to the according schemes below.

If we have 10+ unbroken HSPU – Rx

If we have 5-9 unbroken HSPU – 15-12-9

If we have 3-4 unbroken HSPU – 12-9-6

If we have <3 unbroken HSPU – 9-6-3

If we are still working on our our first HSPU, complete 21-15-9 of seated dumbbell strict presses. Sit on the ground, with legs extended straight in front of you. Choose a load that allows for ~15 repetitions unbroken if you went for it.

This will be a good indicator of our progress in our handstand pushups.

In breaking these repetitions apart, be patient in the first round of 21’s on the HSPU. Imagine we are doing 45 repetitions for time, and visualize how you would start that effort. This puts us on track towards breaking up the first set appropriately, as it is commonly the set of 15’s that athlete’s slow dramatically on.

As a very basic recommendation, below would be a suggestion for an athlete who has 21 kipping HSPU unbroken.

Round 1 – 8-7-6

Round 2 – 6-5-4

Round 3 – 4-3-2

On this kipping HSPU, our efficiency is key. Key points of performance:

1) Midline is on. It is common for athletes to allow their midline to relax to a certain extent, which causes a disconnect between the kip and the press through the floor. Stay active to facilitate the transfer of power through the body.

2) Butt to wall. As we descend into the bottom of the HSPU, get your glutes on the wall. This provides a slight angle back to keep you from extending off the wall. Find the wall each repetition.

3) Knees to chest. Bending the knees provides a slight kick, but bringing the knees to chest and “balling” up slightly (by bringing your knees lower) provides a stronger extension. Given how Diane comes down to the HSPU, moving as efficiently as possible in the early reps sets us up well for the late reps.

 

ROW + BAR-FACING BURPEE

4 Rounds:

1:00 – Max Calorie Row

:30s Rest

1:00 – Max Barbell-Facing Burpees

:30s Rest

Building movement intensity and capacity into these two movements today. Total calories and total burpees across the 4 rounds to be tracked below. Use the full minute at each station, and strive to hold the same pace throughout all intervals.

 

EXTRA CREDIT/MID-LINE

4 Supersets, resting 1-2 Minutes between:

:20s L-Sit Hold, on parallettes

20 AbMat Sit-Ups

Not for score, but for quality movement.

On the L-Sit Hold…

Level 1 – Straight legs, toes pointed forward

Level 2 – Slight knee bend

Level 3 – Knees bent at 90 degrees

Level 4 – Knees tucked to chest

The goal is to choose a difficulty that would allow for that first round 20 seconds to be unbroken if we went for it.

 

WEDNESDAY 2/15/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

POWER HOUR"

For Time:

50 Clean and Jerks (135/95)

*At the top of each minute, complete 6 TTB. This includes the first minute – start with TTB.

Time stops after the 50th clean and jerk. As we accumulate repetitions, at the start of each minute, we must complete the toes to bar repetitions before returning to the barbell. Accomplish the TTB quicker, and we have more time to accumulate CJ’s in that minute.

Post time to the leaderboard below.

 

FRONT SQUAT (7 Minutes)…

Build to a Heavy Set of 3

This is not meant to be a max effort triple. The stimulus here is to become comfortable moving a heavier load when fatigued from the previous workout. What is more important than loading here is our positioning. Do not sacrifice form for heavier loading. Post heaviest completed triple below for tracking.

 

EXTRA CREDIT/LUNGE + DUMBBELL + BJ

4 Sets, resting 1:00 between:

10 Step-Back Lunges (135/95) – Video HERE

12 Alternating Dumbbell Power Snatches (50/35) – Video HERE

15 Box Jump Overs (24/20)

On the step-back lunges, we are looking for a stationary lunge where the athlete steps backwards into the lunge, instead of forward. As you stand out of the lunge, pull yourself to to a standing position with the lead leg as opposed to pushing. This will utilize the glutes and hamstrings to the extent we are looking for.

On the alternating dumbbell snatches, change arms each repetition. The change is to take place on the ground.

Two focus points today – keep the dumbbell close, and use the opposite hand to brace. Place it on the thigh allowing you support your midline to a further extent. Over the course of multiple repetitions, this serves as an advantage.

 

THURSDAY 2/16/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

CLEAN PULL

5 Sets, resting 1:00 between:

2 Pausing Clean Pulls

Pause at just below the knee for one second. At this position, focus on the shins being vertical, with a rigid mid-line.

After the pause, finish with an aggressive drive through the ground and a powerful shrug at the top. Keep the arms long as loose – they do not bend. On the “clean high pull”, the elbows bend. On the “clean pull”, they stay long.

Purpose here is to train positioning off the floor, priming our movement for the conditioning piece to follow.

Set #1 – 80% of 1RM Clean

Set #2 – 90% of 1RM Clean

Set #3 – 100% of 1RM Clean

Set #4 – 105% of 1RM Clean

Set #5 – 110% of 1RM Clean

 

BENCHMARK - "GOOD VIBRATIONS"

5 Rounds for Max Reps:

1:00 – Row for Calories

1:00 – Power Cleans (135/95)

1:00 – Barbell Facing Burpees

1:00 – Rest

This is a conditioning benchmark completed on the 3rd of January. Previous scores will show below.

Total repetitions added together, across all five rounds is your score. Log to the leaderboard below.

 

EXTRA CREDIT/RECOVERY BIKE OR ROW

15:00 Recovery Bike or Row

*Every 3:00, complete 15 GHD Sit-Ups

Start a clock in the background. Every three minutes (On the 3:00, 6:00, 9:00, 12:00 and 15:00), complete 15 GHD Sit-Ups. This is not for score, and is to be a sustainable recovery pace. If you have a bike, use it. If not, a rower would be our second choice.

 

 FRIDAY 2/17/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

SQUAT BUILDER V6

 

Alternating on the Minute x 12 (6 Rounds):

Even Minutes – 4 Front Squats @ 70% of 1RM Front Squat

Odd Minutes – 8 Back Squats @ 70% of 1RM Front Squat

Building upon our last stamina squatting session, we are holding the loading, but increasing the repetitions one last time to 4/8.

#1, Dec 28 – 60%, 3 FS + 6 BS

#2, Jan 11 – 65%, 3 FS + 6 BS

#3, Jan 18 – 60%, 4 FS + 8 BS

#4, Jan 28 – 65%, 4 FS + 8 BS

#5, Feb 1 – 70%, 3 FS + 6 BS

#6, Feb 10 – 70%, 4 FS + 8 BS

 

"SILVER SURFER"

For Time:

125 Double-Unders, 21 Power Snatches (115/80), 9 Ring Muscle-Ups

100 Double-Unders, 15 Power Snatches (115/80), 7 Ring Muscle-Ups

75 Double-Unders, 9 Power Snatches (115/80), 5 Ring Muscle-Ups

Post Times to the Leaderboard below.

 

Double-unders are often a motion we do not break up until it’s too late. We often keep cycling until we fail a repetition. We would never take that approach with other movements in CrossFit, and instead focus on manageable sets to accomplish the task. View these larger sets of DU the same. If we are an absolute ninja on the rope, then absolutely… bite off large if not unbroken sets. But if we believe we are going to break the 125 doubles at least once, let’s do the breaking as opposed to letting our bodies to the breaking for us. Manageable sets – avoid failure.

On the power snatches, small sets are smart here given our ring work to follow. Singles from the start is an option, as long as we are quick with getting our hands back on the bar. A big focus here will be to save the shoulders, and punch aggressively to the finish. We will perform our best on the rings to follow if we move our best on these snatches. Don’t press to lockout, but punch.

On the ring muscle-ups, play it by feel. You won’t know how the body feels until you jump onto the rings. Make a judgement call after each and every repetition. If you feel your form degrading, it’s time to come down. If you feel good, push for the next repetition. Let your movement dictate when you break, not necessarily a specific number. Be smart here – the key is to not approach the possibility of a missed rep due to fatigue in the first round. Imagine we are doing 30 for time.

Modify the repetition scheme based on below:

If you have 5+ Unbroken MU – Rx

If you have 3-4 Unbroken MU – 7-5-3

If you have 1-2 MU – 5-3-1

If we do not yet have ring MU, to preserve the stimulus, complete 2x CTB Pull-Ups.

 

SATURDAY 2/18/2017

WRMUP: COACHES CHOICE

 

PARTNER WOD: TEAM OF 2

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

 

WODS FEBURARY 6-11
Feb
4
Feb 11

WODS FEBURARY 6-11

MONDAY: 2/6/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders 

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

SNATCH: EMOMX10

On the 00:00 – 3 Reps @ 67% of 1RM

On the 01:00 – 2 Reps @ 70% of 1RM

On the 02.00 – 1 Rep @ 73% of 1RM

On the 03:00 – 3 Reps @ 70% of 1RM

On the 04:00 – 2 Reps @ 73% of 1RM

On the 05:00 – 1 Rep @ 76% of 1RM

On the 06:00 – Rest

On the 07:00 – 2 Reps @ 80% of 1RM

On the 08:00 – 2 Reps @ 80% of 1RM

On the 09:00 – 2 Reps @ 80% of 1RM

 

SNAKE BITE"

21 – 15 – 9

Squat Snatch (95/65)

Chest-to-Bar Pull-Ups

On the squat snatch, we are looking for a barbell weight that we could cycle “touch and go” for 15+ repetitions unbroken, when fresh.

Post Time to the Leaderboard below. 

 

Focus on the round of 15’s.

In this pull/pull combination, we can expect our grip to become fatigued. If we over tax our pulling strength early, we can expect to slow dramatically as our breaks become bigger, and our sets become smaller. This is what we want to avoid in “Snake Bite” today – hitting a wall on our pulling strength.

On the round of 21’s, we want to break these up intelligently. It is athlete dependent on where we break, whether that be once, twice, or 3+ times, but the take home message here is that we want to set ourselves up for success in the remainder of the workout. The bar will feel light here – but don’t fall into the trap of an overly-aggressive first set.

Breakup strategies for athletes strong on the barbell are 12-5-4, 9-7-5, or even 6-5-4-3-2-1. All three of these strategies have a descending repetition scheme, or the sets get smaller the deeper we move into the set of 21. This allows you to recover a bit and prepare the body for the next pull, the pull-ups.

Breakup strategies on the pull-up bar will vary on the individual, but keep the 15’s as the focus point once again. How we see ourselves breakup the 15’s is the way we want to break up the 21’s. If we are doing 5’s on the 15’s, a suggestion for the 21’s could be 6-5-5-5. What we are again avoiding here is hitting the wall with our pulling strength. What we do not want is to for example go unbroken on the 21 pull-ups in the first round, but be reduced to 2’s and 3’s on the 15’s. Strive for consistency across.

On the 15’s, we want to turn up the pace a touch. This is where the workout really begins… and where it slows for many athletes. This is where we push. Commonly we start our final push on the 9’s, but it’s very late in the workout there.. 80% of the workout is over. If we turn it on during the 15’s, we are picking up pace at the 50% or halfway mark. We’d rather move one step faster from the halfway mark to the finish, than slow our efforts at the halfway dramatically and then sprint the final 20%. You’ll get a faster score with the former, just like as if it were a footrace.

What’s important here though out the entire piece is our technique, most importantly on the squat snatch.

Catch each repetition with locked out elbows. Punch aggressive to the finish.

If we can accomplish that goal, our shoulders will last much father in this conditioning piece. Otherwise, if we are catching with a soft elbow and find ourselves “pressing out” the weight, we’ll be taxing our shoulders unnecessarily, which will slow us down dramatically on the 15’s and 9’s.

It’s a lighter barbell today, so the tendency is to allow the body to “muscle through”. Set the tone from the onset of the workout with your best technique, imagining it’s 30 pounds heavier. This will set us up for success for 15’s and the 9’s, the separators for the workout.

 

EXTRA CREDIT/DOUBLE-UNDER PRACTICE

Choose one of the following:

A. 5 Sets of 50 Unbroken DU

B. 6 Sets of 30 Unbroken DU

C. 7 Sets of 20 Unbroken DU

D. 8 Sets of 10 Unbroken DU

E. 5:00 of Double-Under Practice, for total repetitions.

Rest as little as needed between sets. 5:00 time cap on each.

Not for score. For practice. 

 

TUESDAY: 2/7/2017

WARMUP:

 500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

10 TOY Soldiers

 

"BLUE'D UP"

5 Rounds:

10 Power Cleans (135/95)

10 Bar-Facing Burpees

Post Time to the Leaderboard below.

In this slight variation of a classic benchmark have at CFNE known as “Black and Blue”, we now have burpees over the barbell to match our Open demands. On the power clean, we are looking for a weight that allows 20+ unbroken reps when fresh. This stimulus we are after today is a light barbell that you could hang onto for touch and go repetitions throughout all five rounds. Lighter is more challenging in this workout. Err on the side of light today, and make this a sprint.

On the power cleans, if we loose the hook grip upon receiving the bar in the front rack position, practice re-gripping into the hook on the descent down. It is a timing piece, but is enormously beneficial to preserve your grip strength. In rounds 4 and 5, we need our grip to be there, otherwise we will miss our best times due to loosing the ability to hold onto the bar. On the way down from the front rack position, shoot your thumbs back around as it passes the chest and get your fingers over the top. Practice with an empty barbell, a light barbell, and finally our workout loading.

Individual ability will dictate strategy on the power cleans, but we can make up time here with touch and go repetitions. Knowing that rounds 4 and 5 will be the separator in this workout, plan for those rounds. What we want to avoid is going unbroken on rounds 1, 2, and 3, only to be reduced to a small set followed by slow singles to grind to the finish. This is where time is lost. A single break in each round is acceptable, and not wrong in order to preserve our capacity in the later rounds.

On the burpees, focus on our footwork and cadence. In this five-rounder, we can bite into this with a slightly faster pace than we normally would hold (as if it’s a longer AMRAP), but the pacing on each burpee should be identical. Find our pattern beforehand, and make it methodical. Our goal is to move one step faster on the 4th and 5th rounds… in order to do that, we must pace the first two rounds a touch.

On the burpee step-up technique, click HERE for a video demonstration.

Following, rest 10:00, and begin part #2.

 

POWER CLEAN

Take 8:00 to build to a Heavy Single

With today’s weightlifting taking place after the conditioning, our purpose here is to feel a heavy loading when fatigued. This is not a max-effort attempt, but purely a chance to practice moving well shortly after a high-intensive conditioning set.

Dial in the footwork. Recall a training day a week and a half ago, where we focused on our feet jumping to our squat stance, and no further (also known as the star fish). The stronger, far more efficient receiving position is receiving the power clean in a shallow squat, with the footwork matching what we would use in a squat clean.

The purpose today again is to feel a heavy loading. Not concerned with the number, but rather the technique.

Scores below for tracking. Not for competing. This is a good test for you below. Put on the blinders, and focus on you.

Power Clean – Heavy Single (Post-Conditioning)

 

Wednesday: 2/8/2017

Warmup:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders 

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

SQUAT BUILDER V5

Alternating on the Minute x 12 (6 Rounds):

Even Minutes – 3 Front Squats @ 70% of 1RM Front Squat

Odd Minutes – 6 Back Squats @ 70% of 1RM Front Squat

Building upon our last stamina squatting session, we are increasing the loading, but decreasing the repetitions back to 3/6.

Dec 28 – 60%, 3 FS + 6 BS

Jan 11 – 65%, 3 FS + 6 BS

Jan 18 – 60%, 4 FS + 8 BS

Jan 28 – 65%, 4 FS + 8 BS

Feb 1 – 70%, 3 FS + 6 BS

 

 STAMINA CONDITIONING

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 30 Kettlebell Swings (53/35)

Minutes 2-4 – 30 Wallballs (20/14)

Minutes 4-6 – Max Ring Muscle-Ups

Aim for large, if not unbroken sets on the swings and wall balls. Our training goal here is to enter the ring MU’s pre-fatigued, where there is much training value to be gained.

With that said, our focus of effort should not be on the KBS/WB. If we reach 90 seconds in either the KBS or WB interval in that first round and are still working towards the totals, cap ourselves there, and aim to match that count for rounds 2 and 3.

Score for the workout is Max Ring Muscle-Ups across all three rounds.

If we do not have Ring MU, continue to train the strict strength with banded strict ring muscle-ups. Choose a band that is challenging for strength development. A tension that allows for 5 reps unbroken when fresh, but no more than 7 or 8.

 

 EXTRA CREDIT/ROW + HSPU

Alternating EMOM x 14

Even Minutes – Row 15/12 Calories

Odd Minutes – 30 Seconds for Max Reps Kipping HSPU

This is a repeated benchmark for testing, most recently tested on January 10th. Previous scores if completed will show below.

Scored portion for this stamina builder is the total Kipping HSPU. Post totals to the leaderboard below.

 

THURSDAY: 2/9/2017

WARMUP:

 500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

10 TOY Soldiers

 

"SHOOP"

AMRAP 18:

30 Push Jerks (115/80)

30 Box Jumps (24″/20″)

30 Toes to Bar

30 Calorie Row

Post rounds + repetitions to the leaderboard below.

 

We are looking for a weight on the push jerk that allows for 20+ unbroken repetitions, if you went for it when completely fresh.

An 18:00 minute foot race. Visualize the effort in that sense. The opening set of jerks will feel good – but we need to keep in mind that this is the first 5% of the workout. Opening with a reserved pace will allow us to accelerate at the middle mark, which is where this workout can be lost for many.

This is not a high scoring workout in terms of rounds. With that said, let’s make note of when we finish each round. This information can be used to look into our pacing, and how well we are breaking the repetitions in the earlier rounds. This workout is not determined necessarily by how fast we move or the size of our sets, but rather by much time we spend with our hands on our knees catching out breath. Especially in that first round, stay below the threshold of stamina failure. The bigger goal is to accelerate on round 2 and beyond.

On the push jerks, focus on keeping your weight entirely above your ankle. Especially in higher repetition sets, we commonly allow our weight to shift forward in the foot, towards the ball or even the toes. An olympic extension is very different than how we jump onto a box. Our extension is pushing the heel (or the ankle) through the ground, as opposed to a jump off the ball of the foot (box jump). Given how we have both movements inside this workout, it is of great benefit to us to use those respective methods when the time is right. As you can imagine, if we complete the same style “jump” through both movements, we will be significantly more fatigued. Heels driving on the push jerks, ball of the foot driving on the box jumps.

Break up these repetitions into manageable sets. Visualize yourself on your second round, and how we would break those 30 repetitions apart. Apply that same breakup strategy to the first round and aim to hold consistency.

On the box jumps, the methodical pace is best. Much like how we complete “breathing burpees”, breathing at the top of each rep, apply the same for our box jumps. Rest on top of the box for a split-second, allowing a breath to come in. Find a cycle pace that you believe you could hold for 100 repetitions. This methodical pace is manageable enough to the point where we can always cycle the next repetition, but it’s not so aggressive that we are forced to take a break after 10 or 20 repetitions. One steady pace, throughout. Step-ups are allowed, and are Rx.

On the toes to bar, dial in the long body. From the push presses and the following row, our arms will be fatigued. We need to maximize our kip swing, and stay long beneath the bar. Break these repetitions up early. Reaching stamina failure in TTB results in small, slow sets. This is where most of our time can be lost in the workout if we push to a point of failure early on. Even for an athlete who can cycle 20+ repetitions, sets of 5 are a strong place to start, with smooth transitions between.

On the row, breath. This is our recovery station. We are moving at a pace that accumulates the repetitions, but we are regathering our composure and breathing during. Relax your arms on the row. Our next station is back on the push jerk, where we need our upper body capacity. On the final five calories of each row set, back off the throttle a touch. This will ensure a fast and immediate transition to the push jerk bar.

Thought process for the workout

Just start.

This will be a heavy breathing piece. In between movements, it is very common here to pause a sip of water, an extra chalk break, or a couple extra moments to catch our breath. It is here where we want to take action. Just start. Even if it’s 5 reps on the next movement, transition immediately to it. You will surprise yourself with how good you feel once you start that first repetition – the hardest part is just getting your hands on. Multiply that by ~10 transitions, and those seconds add up allowing you to complete more repetitions in the time cap. Don’t think twice about – transition, and just start.

 

SKILLS - BIKE + DOUBLE-UNDER

Alternating EMOM x 12 (6 Rounds):

:40s – ROW for Calories

:40s – Max Double-Unders

This is practice. Not for score.

 

FRIDAY 2/10/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders 

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

BIG RIG"

5 Rounds:

20/15 Calorie Assault Bike

12 Dumbbell Burpee Box Step-Ups (50’s/35’s) to 24″/20″

9 Squat Cleans (135/95)

Post Times to the Leaderboard below.

If we are on a Schwinn bike, use 30/21 calories per round.

If we do not have a bike, use a rower for 20/15 calories per round.

Incorporating two movements we do not commonly see in our training into today’s conditioning. This is also our first day incorporating the announced dumbbell loads – we will be integrating movements over the next few weeks to build familiarity. The bike will make an appearance in our conditioning about once every two weeks for variance. Substituting in a rower will yield a very similar stimulus.

On the bike, use this as our recovery. The goal is to hold the same threshold pace for all five rounds. Focus on staying compact in the upper body – no wasted motion. Square your shoulders off and sit tall to maximize your downward force on the pedals.

On the dumbbell burpee box step-ups, this is what we are looking for:

1) DB’s on ground, hands on. Perform a burpee.

2) Stand with the DB’s, and step up onto the box.

3) Repetition completes with full extension on top of the box.

Methodical pace throughout this movement. As you step on the box, place the entire foot on the surface. This will allow you to drive your heel into the box and stand with the more powerful hamstring, vice quad. On every step off the box, absorb the ground beneath with a soft knee.

In this movement, the most important piece is to set our back as we lift the DB’s off the ground. Resting on the ground lower than our barbell when loaded with plates, we need to take additional focus to deadlifting. Assume a slightly more squatty stance to maintain the neutral lumbar.

On the squat cleans, quick singles throughout is a strong strategy. Expect our grip to be taxed from the DB’s, and our lower back to fatigued as well. Drop from the top, find your hands on the bar, and chip away knowing we can recover in the first few moments on the bike in the following round.

 

MID-LINE + STRICT PULL-UP

Alternating On The Minute x 10 (5 Rounds)

Even Minutes – 15 GHD Sit-Ups
Odd Minutes – 30 seconds for Max Strict Pull-Ups

Post total strict pull-ups to the leaderboard below. In order to complete this Rx, 15 GHD Sit-Ups must be completed during each “even” minute. The strict pull-ups are to be completed from the turn of the minute to the 30 second mark. Band as needed in order to allow a minimum of 3+ repetitions unbroken when fresh.

 

 

SATURDAY 2/11/2017

WARMUP: COACHES CHOICE

GARAGE GAME WORKOUTS

WOD#1

3 Rounds for Time (15 minute time cap)

30 BURPEE BOX-JUMP-OVERS 24/20

30 THRUSTERSRX 115/85, (SCALED 95/65)

30 GHD’s (SCALED AB-MAT SIT-UPS)(using a 20/14 pound Wall-Ball-(Ball has to touch the ground for the rep to count)

 

*Partners can split the work up between there self how ever they want to do it, but only one person working at a time. The team has to complete all 30 reps of Burpee Box Jump Overs before the can start the Thrusters, and all 30 Thrusters has to be completed before starting GHD’s.

 

BALLS-TO-THE-WALL
Jan
29
Apr 30

BALLS-TO-THE-WALL

 

The Garage Games

 

And the WODs are:

WOD#1

3 Rounds for Time (15 minute time cap)

30 BURPEE BOX-JUMP-OVERS 24/20

30 THRUSTERS RX 115/85, (SCALED 95/65)

30 GHD’s (SCALED Ab-Mat Sit-ups using a 20/14 pound Wall-Ball. The ball has to touch the ground for the rep to count)

*Partners can split the work up between themselves however they want, but only one person working at a time. The team has to complete all 30 reps of burpee box jump overs before they can start the thrusters, and all 30 thrusters has to be completed before starting GHD’s.

WOD#2

CHIPPER: TEAM OF 2 (18 MINUTE CAP)

200 Double Unders (Scaled – 400 Singles 2:1 Ratio)

90 KB’s Swings 53/35 

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a 9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calorie Row

50 T2B 

40 HSPU (Scaled – Hand Release Push-Ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled – 40 Jumping Pull-ups)

*One person working at a time and all movements have to be done in order. You can’t move on to the KB Swings until all 200 DU’s (Scaled – 400 Singles) are complete. Partners can share the workload however they like.

WOD#3

“HOW MUCH?”

Snatches for MAX WEIGHT moved in 4 minutes

Teams will choose one load to be used by BOTH team mates. (1 Barbell, 1 Load )

Example: Me and my partner decide on 135 pounds, and between the both of us we do 50 reps in the 4 minutes our score is 6,750 pounds. 

WOD#4 

Top 5 RX Teams ONLY (Male and Female)

Heavy DT (Buy-In – 5 Bar Muscle ups/Cash-Out – 5 Bar Muscle Ups )

5 Rounds of:

12 Deadlifts (205/145 lbs)

9 Hang Power Cleans ( 205/145 lbs)

6 Push Jerks (205/145 lbs)

*Once the team has completed a TOTAL of 5 BMU’s, they can start on the deadlifts. Again, the team can split the work up however they choose, but only one person working at a time and all reps for each movement have to be completed before moving on to the next movement. At the end of 5 rounds of Heavy DT one or both teammates will have to complete 5 more BMU’s.

WODS: 1/30-2/4
Jan
28
Feb 4

WODS: 1/30-2/4

MONDAY: 1/30/2017

WARMUP

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

POWER SNATCH + RING MU

On The Minute x 12

Even Minutes – Power Snatch (3-3-2-2-1-1)

Odd Minutes – Max Reps Ring Muscle-Ups

6 rounds at each station.

Aim to climb in weight on the power snatches throughout, and strive to hold the same number of ring muscle-ups in each round.

Athletes have the entire full minute to complete ring muscle-ups, and can take as many sets as they would like.

On rounds 1 and 2, perform 3 power snatches.

On rounds 3 and 4, perform 2 power snatches.

On rounds 5 and 6, perform 1 power snatch.

We conducted a similar workout on January 2nd, completed with Bar Muscle-Ups instead of today’s Ring Muscle-Ups.

If we do not yet have Ring MU, complete the Banded Ring MU drill (Video HERE) for 7 repetitions per round.

Post your heaviest power snatch load and your total ring muscle-ups to the leaderboard below.

 

OPENING DAY"

21 – 15 – 9:

Wallballs (20/14) – Both to a 10′ Target

Pull-Ups

Thrusters (95/65)

Box Jumps (24″/20″)

Kettlebell Swings (53/35)

 

This is a longer workout than it may initially look on paper, and a consistent pace throughout the duration will result in our best times.

There are also movements inside of this piece that impact each other significantly. Expect to feel that on the 15’s, and expect to overcome it.

Other 21-15-9’s we sprint – this is a 12+ minute effort that requires smart pacing.

On the wallballs…

Relax your shoulders in between repetitions. Avoid leaving the hands high in the air in between repetitions. With thrusters, pull-ups, and wallballs following, we need to preserve our capacity in our upper body.

Despite it being the first set in the workout, break this set as needed. This is the first 10% of the workout, and we do not want to reach our upper end of our stamina here.

Pull-Ups…

With chin-over today, our grip and lungs will be the primary movers here. Focus on your breathing and consistent sets. Do not push to go unbroken here if it results in a large break before beginning the next movement, the thrusters.

Thrusters…

Focus on our hips upon extension. A focus on this first round is preserving our shoulders, and instead of pressing to the finish, extend our hips violently to the finish. Again we are looking for a loading today that allows for 21+ repetitions unbroken when fresh.

Box Jumps…

Use this movement as a chance to control our breathing. If we come to a complete stop, let it be on top of the box.

Kettlebell Swings…
Following our swings, we back to a movement that requires our shoulders. Stay efficient on the swings and extend aggressively to preserve our shoulders.

 

EXTRA CREDIT/SHOULDER RECOVERY

CrossOver Symmetry Recovery Protocol

– Or –

CFNE Bulletproof Shoulders (Video HERE)

TUESDAY 1/31/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

DEADLIFT

On the 1:30…
3 – 1 – 3 – 1 – 3 – 1

Every time we re-visit a set of 3, the weight increases. Same for the sets of 1.

The sets of 3 do not have to be “touch and go”.

Set #1, On the 0:00… 3 Reps @ 70% of 1RM Deadlift

Set #2, On the 1:30… 1 Rep @ 80% of 1RM Deadlift

Set #3, On the 3:00… 3 Reps @ 75% of 1RM Deadlift

Set #4, On the 4:30… 1 Rep @ 85% of 1RM Deadlift

Set #5, On the 6:00… 3 Reps @ 80% of 1RM Deadlift

Set #6, On the 7:30… 1 Rep @ 90% of 1RM Deadlift

 

 

DEAD END"

“Dead End” Part 1

AMRAP 3:

21 Deadlifts (185/135), 21 Lateral Burpees over Erg

Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 2

AMRAP 3:

18 Deadlifts (225/155), 18 Lateral Burpees over Erg

Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 3

AMRAP 3:

15 Deadlifts (275/185), 15 Lateral Burpees over Erg

Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 4

AMRAP 3:

12 Deadlifts (315/205), 12 Lateral Burpees over Erg

Max Cal Row in Time Remaining

Score is the sum of all calories across the four parts. Post total calories to the leaderboard below

 

On Part #1 (21 Reps), we are looking for a weight we can deadlift for 30+ repetitions, when fresh. Light.

On Part #2 (18 Reps), we are looking for a weight we can deadlift for 25+ repetitions, when fresh. Moderate.

On Part #3 (15 Reps), we are looking for a weight we can deadlift for 20+ repetitions, when fresh. Moderately heavy.

On Part #4 (12 Reps), we are looking for a weight we can deadlift for 12+ repetitions, when fresh. Heavy.

On the burpees, expect the legs to be fatigued. Expect the jump over the rower to feel off. Your legs will come back after a few repetitions. Today is a great day to practice a slight variation of our burpee step-up, now that we are lateral to the rower (body parallel to the rail while doing the burpee).

On each burpee, if trying the step-up technique, step up with the inside leg. That is, if we are doing a burpee on the right side of the rower, step up first with your left leg. Two goals here… step up with the heel down, and step *close to the rower*. This shares a similar concept with bar-facing burpees… “no wasted motion”. If we step up with our inside leg, and step up close to the rail system, we will minimize the jump needed to get across. The larger this jump is (if we are further away), naturally the more taxing this is.

This is not an all out sprint to get to the rower, but we do want to clear these repetitions quickly. We can use the first 5-10 pulls on the rower to catch our breath. Sometimes this mental note allows us to push harder on these two movements, the DL and burpee. At the finish of each minute, ramp up the calories/hr. As these accumulate exponentially, take advantage of that for a final kick.

EXTRA CREDIT/15:00 Minute Recovery Bike. Every 5:00 (for a total of 3 Sets)

20 Glute Bridges (Video HERE)

20 Weighted AbMat Sit-Ups (Athlete’s choice)

20 Hip Extensions

Keep the clock running throughout. At 5:00, 10:00, and 15:00, hop off the bike and complete your repetitions. Not for time, but move with diligence. On the sit-ups, your choice of weight type and load, but these should be unbroken each time. If we do not have a bike, a rower, ski erg, or running all can be utilized here.

Recovery pace is a conversational pace – low intensity, easy breathing. This controlled effort cycles blood through the muscle tissue just used, flushing out lactic acid and bringing about a faster recovery from our workout.

 

WEDNESDAY 2/1/2017

WARMUP:

 

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

PAUSE FRONT SQUAT + HSPU

EMOM x 14

Odd – Pausing Front Squats (2 full seconds in the bottom)

Even – 30 seconds for Max Reps Kipping HSPU

The purpose in this combination is to train the body to perform HSPU despite the shoulder fatigue given from the front squats.

Percentages assigned for the pausing front squats. Post total HSPU to the leaderboard at the bottom.

 

Set #1 – 3 Reps @ 50% of 1RM FS

Set #2 – 3 Reps @ 55% of 1RM FS

Set #3 – 3 Reps @ 60% of 1RM FS

Set #4 – 2 Reps @ 65% of 1RM FS

Set #5 – 2 Reps @ 70% of 1RM FS

Set #6 – 1 Rep @ 75% of 1RM FS

Set #7 – 1 Rep @ 80% of 1RM FS

Total Handstand Pushups (EMOM x 14 – Pause FS/HSPU)

 

STAMINA BUILDER

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 15 Hang Squat Cleans (135/95)

Minutes 2-4 – 25 TTB

Minutes 4-6 – 100 Double-Unders

Aim for large, if not unbroken sets on all movements. We are looking to accomplish our repetitions no later than the 90 second mark of each interval. If we reach 90 seconds into any interval in that first round and are still working towards the totals, cap ourselves there, and aim to match that count for rounds 2 and 3.

There is not a score to this workout – it is rather an indicator of what our upper end stamina limits are over these three rounds.

 

 

THURSDAY 2/2/2017

WARMUP:

 

2:00 Light Paced Bike or Row + 1 Round of Strict Cindy*

1:30 Light/Medium Paced Bike or Row + 1 Round of Strict Cindy*

1:00 Medium Paced Bike or Row + 1 Round of Strict Cindy*

*Strict Cindy Round – 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats

 

"BOTTOMS UP"

Ascending Ladder for 10 Minutes:

3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees

6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees

9 Clean and Jerks (135/95), 9 Barbell-Facing Burpees

12 Clean and Jerks (135/95), 12 Barbell-Facing Burpees
Continue to add (3) repetitions to each movement until the 10-minute cap.

 

If you complete the round of 12’s – 60 Repetitions

If you complete the round of 15’s – 90 Repetitions

If you complete the round of 18’s – 126 Repetitions

If you complete the round of 21’s – 168 Repetitions

If you complete the round of 24’s – 216 Repetitions

 

RECOVERY BIKE OR ROW

3 Rounds:

Minute 1 – Light Pace

Minute 2 – Medium Pace

Minute 3 – Medium/Fast Pace

Athlete’s choice – Bike or Row.

Not for score, and control your effort. This is meant to be a recovery/restorative finish to our conditioning today.

All three rounds run immediately into each other, with this totaling 9 minutes.

 

FRIDAY 2/3/2017

WARMUP:

 

3 Rounds:

4 Spiderman and Reach, each leg (Video HERE)

8 GHD Sit-Ups

12 Calorie Row

40 Double-Unders

 

SQUAT BUILDER

 

EMOM x 12 (6 Rounds):

Odd Minutes – 4 Front Squats @ 65% of 1RM Front Squat

Even Minutes – 8 Back Squats @ 65% of 1RM Front Squat

Building upon our last stamina squatting session, on January 18, increasing our 4/8 by 5%.

 

"CAKE POP"

3 Rounds:

42 Calorie Row

21 Thrusters (95/65)

7 Bar Muscle-Ups

Post Times to the Leaderboard below.

*

On the thruster, we are looking for a loading that allows for over 21 repetitions unbroken, when fresh.

On the bar muscle-ups, reduce the volume of the set, or a 2-1 substitute for CTB Pull-ups (14 CTB per round).

The row is important, but the least important of all three movements. Slowing our pace on the row to allow for (1) less break on the thrusters results in more than likely a faster finishing time.

The same concept can be applied to to the thrusters. If the row is the “buy-in” to the thrusters, the thrusters are the “buy-in” to the bar-muscle ups. The largest separator in the workout. Ability on the BMU will dictate how hard we push on the row and thrusters.

On the bar muscle-ups, focus on the drills above. Our key focus points here are long legs and lats.

Long legs – stay long beneath the pull-up bar. Bend at the knees only at the last second. If we bend to soon, we in turn reduce the length of the whip… which is our body in a kip swing.

Lats – we initiate the pull, by actually pushing. Push the bar down towards the ground to gain elevation, whereas the final arm bend is to transition over the bar, but not to pull higher.

 

SATURDAY 2/4/2017

WARMUP: COACHES CHOICE

 

GARAGE GAME: WOD#2

CHIPPER: TEAM OF 2 (18 MINUTE CAP)

 

200 Double Under’s (Scaled 400 Singles 2:1 Ratio)

90KB’s Swings 53/35

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calories Row

50 T2B

40 HSPU(Scaled Hand release push-ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled 40 Jumping Pull-ups)

  • One person working at a time, and all movements have to be done in order. You can't move on to the KB’s Swings until all 200 DU or complete, or (Scale 400 Singles) Partners can split the work load up how ever they like. ( Example: On the 200 DU’s Partner 1 does 125 and Partner 2 does 75) 
  •  
WODS: 1/23-1/28
Jan
22
Jan 28

WODS: 1/23-1/28

MONDAY: 1/23/2017

WARMUP: (10 MINUTES)

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

 

THE SEVEN (40 MINUTE TIME CAP)

7 Rounds:

7 Kipping HSPU

7 Thrusters (135/95)

7 TTB

7 Deadlifts (245/165)

7 Burpees

7 KBS (70/53)

7 Pull-Ups

Post Times SUGAR WOD

Going long today in our conditioning piece. Enforce a 40:00 Minute Cap on today’s workout.

On the thruster barbell, we are looking for a weight that can be completed for 10+ repetitions unbroken when fresh.

On the deadlift barbell, we are looking for a weight that can be completed for 10+ repetitions unbroken when fresh.

As long as equipment allows, use separate barbells for these two movements to avoid weight changes.

If we do not yet have HSPU, complete 7 Hand-Release Pushups per round.

A hero workout in CrossFit, The Seven is a workout dedicated to seven CIA operators lost in the fight against terrorism. With seven repetitions at each movement, each set is manageable enough to be completed unbroken.

Methodical movement is our focus for today’s workout, with controlled rest between stations. By stating “controlled rest”, it is to not only limit us from resting too much time between stations, but also too little. This is a workout where transitions that are too quick, especially in the early rounds, can come back to bite us.

Open the workout with measured rest between stations to ensure not only unbroken sets on the movements, but to control the heart rate.

A mental mindset piece as we enter this workout – we are going on a 10K run.

On a 10K run, or a ~40:00 effort, we would open with a reserved pace, and strive to increase our pace towards the back half and especially the end. Approach today’s piece with the same strategy in mind, as if we are to become 1 second faster in each round than the previous.

 

 EXTRA CREDIT/SNATCH

Minutes 0:00 – 5:00

Complete 2-3 Sets of the below complex with a light load. Following, build to 65% of your 1RM Squat Snatch to start on the 5:00.

Snatch Deadlift + 2 Hang High Pulls (Video) + 1 Hang Squat Snatch

Minutes 5:00 – 15:00
Snatch:

On the 5:00 – 2 Reps @ 67% of 1RM

On the 6:00 – 2 Reps @ 72% of 1RM

On the 7.00 – 1 Rep @ 77% of 1RM

On the 8:00 – 2 Reps @ 72% of 1RM

On the 9:00 – 2 Reps @ 77% of 1RM

On the 10:00 – 1 Rep @ 82% of 1RM

On the 11:00 – Rest

3 Sets of 1 Repetition, with one set on each minute thereafter (On the 12:00, 13:00, and 14:00).

Building to a heavy single for the day. Post heaviest completed lift to the leaderboard below.

Go entirely by feel here, and move well.

Snatch – Heavy Single

 

TUESDAY 1/24/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders 

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

PAUSING CLEAN DEADLIFT + POWER CLEAN

Dialing in positioning in our pull off the floor. In this drill, we will be completing a complex of a pausing clean deadlift, followed by a full power clean. The first repetition (clean deadlift) focuses on finding specific positions for proper bar path, with the second repetition (power clean) confirming the movement with speed.

 

7 Sets of 2 Complexes:

Pausing Clean Deadlift + Power Clean

 We will not be establishing a leaderboard for this piece – purely practice.

Start at 40% of your current 1RM CJ and slowly build from there. Movement quality is what we are after today – only increase in loading if the below focus points are being met. There is nothing wrong with staying light here to drill the technique properly.

On the pausing clean deadlift, we have two pauses:

Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.

Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.

After the pausing clean deadlift, you can drop the bar from the waist level or set the bar down. Reset for the power clean (no touch and go), and focus on the bar path off the ground during the lift, now with some speed added.

 

"HANGMAN JURY"

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wallballs (20/14)

30/20 Calorie Row

On the power clean weight, we are looking for a load that allows for 25+ unbroken repetitions if we absolutely had to.

On the wallballs, both genders throw to a 10′ target today.

Post times to the leaderboard below.

Consistent sets on the hang power cleans and wallballs will optimize our time today.

It is tempting to come out into this workout with a very large set – potentially an unbroken set. This workout however is not won in the first round. Opening with a set of 20+ hang power cleans in the first round is impressive, but it is detrimental to our total time if it results in us being reduced to sets of 5 repetitions in the third and final round.

On both the hang power cleans and wallballs, aim to hold a specific number for all three rounds on our sets.

This may be 2×15, 3×10, or even 6×5. There is no wrong approach here, one as it’s athlete dependent, but two… because consistency is what we continually seek. In the Open, this is our biggest goal when speaking in regards to strategy. When we properly pace, and become more well-versed with our individual capabilities, we can dissect how to approach each workout to maximize our times. It’s the most important piece of the puzzle next to mental toughness and movement technique.

On the row, we are looking to hold back a touch on the first and second rounds. Reason being, a bigger goal of ours is to unstrap our feet from the erg, and have hands on the bar for the first hang power clean in 7 seconds or less. What we don’t want to do is push our pace here so much that we need a moment to recompose before the cleans.

Strive to hold an aggressive, but manageable pace – one that feels a couple seconds slower than our 2K pace. Hold this pace for the first 25 calories, and then back off for the final five to ensure a fast transition to the barbell.

 

EXTRA CREDIT/MID-LINE

2 Supersets, Not For Time:

:30s L-Sit Hold (on parralettes)
30 Hip Extensions
20 GHD Sit-Ups

20 Glute Bridges (Video HERE)

 

WEDNESDAY 1/25/2017

WARMUP:

 500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

EMOM x 12 - SQUAT BUILDER

Alternating on the Minute x 12 (6 Rounds):

Odd Minutes – 4 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 8 Back Squats @ 60% of 1RM Front Squat

Building upon our last stamina squatting session, on January 11..

Returning to 60% on the loading, but increasing by a single Front Squat and two Back Squats per round.

Dec 28 – 60%, 3 FS + 6 BS

Jan 11 – 65%, 3 FS + 6 BS

Jan 18 – 60%, 4 FS + 8 BS

 

E2:00 x 18 - STAMINA BUILDER

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 20 Deadlifts (225/155)

Minutes 2-4 – 20 Barbell Facing Burpees

Minutes 4-6 – Max Bar Muscle-Ups in 90 Seconds

3 Rds OT2:00 – Total Bar MU (Qualifier Athletes)

Any time remaining in the Deadlift and Burpee windows after completing the repetitions is rest.

In all three Bar MU windows, we have from the turn of the minute to the 90 second mark to accumulate Bar MU. This will be our scored and tracked portion for the workout. Enter total bar-muscle-ups to the leaderboard for tracking below.

When we are fresh, we are looking for a deadlift load that we can complete for 30+ repetitions if we had to. This will preserve the stimulus of the workout, which is to aim for large sets… we want to be completing with the deadlifts around the one-minute mark of the window.

A similar thought process should be applied to the burpees. Challenging, but our repetition scheme should not take us more than 90 seconds in any of the three windows. Modifying this number is advisable as needed.

If we are the 90 second mark on the first round of deadlifts or burpees and are still completing repetitions, cap our efforts there and aim to hold this number for Rounds 2 and 3.

If we do not yet have Bar MU, complete the Bar MU drill below for 90 seconds out of each window. Focus of effort in this drill – lat engagement. Using a band tension that allows for a minimum of 10 repetitions unbroken with sound technique, train the Standing Bar MU drill below. (Video link HERE).

Points of Performance in this drill…

1. Engage the lats. The Bar MU is a lat driven movement, not a bicep (or arm-pull) movement. With the bar at shoulder level, start this movement by “closing the armpits”, or by pushing the hands down towards the floor with a locked out elbow. We want to physical feel the lats engage here.

2. As the bar travels to about belly-button level, pull the bar into the body, and press to extension.

3. Lats stay engaged throughout, especially on the negative. Position ourselves a step back from where the bands are attached above to the rig, to force us stay engaged keeping the bar close.

 

EXTRA CRDIT/EMOM x 10 - DU / STRICT HSPU

EMOM x 10

Odd Minutes – 50 DU

Even Minutes – Max Strict Handstand Pushups

On the double-unders, we want to choose a repetition scheme that allows us to complete the repetitions by the 40 second mark. If we are still completing repetitions by the 40 second mark of the first round, cap ourselves there and strive to maintain this number for the remaining four intervals on the rope.

On the handstand pushups, we have the full minute to complete repetitions. This allows you to take as many sets as desired inside that 60 second window. Goal is to aim to consistent sets across all rounds.

 

THURSDAY 1/26/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders 

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

ON THE 0:00... "ICY HOT"

2 Rounds:

21 Overhead Squats (75/55)

21 CTB Pull-Ups

21 Power Snatches (75/55)

21 Barbell-Facing Burpees

We are looking for a light and fast loading on the barbell today. On both barbell movements, a weight that we can cycle for 30+ unbroken repetitions if we tried. Modify the loading to meet the stimulus… lighter is harder today.

Overhead Squats – Push for unbroken sets here. By the time we really “feel” these squats, we will be well past half-way. It is best to slow our cycle time a touch and keep the bar overhead to complete the set than to drop it and restart the whole setting up process. Dig these repetitions out here.

CTB Pull-Ups – A different approach here. We are striving for consistent sets here across both rounds. Pushing big sets on this first round, but being reduced to small sets on the second round will ultimately lead to a slower time. Break these into manageable sets that are consistent across the 42 pull-ups. It is best to hold back a touch here to conserve our pull for the second round.

Power Snatches – Manageable sets on the first round, with a push on the second round. 12-9, 10-6-5, and 7-7-7 are all sound choices. As a micro-goal for the workout, strive for the second set of power snatches to be faster than the first. In the first set, we have another full round of pull-ups and snatches. In the second, all that remains is burpees. We can start our final push here. Aim for the second set to be faster than the first… and the only way to do that is to hold back a touch here on this first round

.Barbell-Facing Burpees – Methodical. Slow is smooth, smooth is fast. Breathe every rep before dropping to start the following burpee, and focus on minimal steps throughout. What’s more important in the first set than speed is efficiency. Control your heart rate here so that we can put our effort towards the movements of the second round, which is the separator of the workout. First round is the buy-in. Continue with the step up in the second round, now at a faster pace.

 

ON THE 30:00... TOES TO BAR STAMINA

7 Rounds:

:30s – Max Toes to Bar

:30s – Rest

Post total toes to bar across all seven rounds to the leaderboard below.

 

EXTRA CREDIT/ROW CONDITIONING

 

3 Rounds of the following, resting 3:00 between: 

 

Row 500 Meters @ 2K Pace + 10 Seconds

Row 250 Meters @ 2K Pace + 4 Seconds

Row 250 Meters @ 2K Pace - 3 Seconds

All three distances flow directly into each other. This is a 1,000 meter row, increasing in speed at specific checkpoints.

 

FRIDAY 1/27/2017

WARMUP:

4 Spiderman and Reach, each leg (Video HERE)

8 GHD Sit-Ups, or Ab-Mat Sit-Ups

12 Calorie Row

40 Double-Unders

 

CLEAN COMPLEX

EMOM x 10

1 Hang Squat Clean + 1 Power Clean

Rest 2:00

3 Sets of 1 Power Clean, resting as needed between sets. No more than 3 attempts.

On the complex, drop the bar after the hang squat clean and reset on the bar for the power clean.

Post heaviest clean to the leaderboard below.

*Footwork is our focus today.

The reason we are starting with the OTM complex of a hang squat clean + power clean is to drill where we are placing our feet when we receive the clean. On the hang squat clean, we are looking to jump from our hip width (pulling) stance to our shoulder width (squatting) stance. This footwork is to be matched on our power clean, which is a common disconnect for many athletes.

A common receiving position when the power clean becomes heavy is the wide-stanced, “star-fish” receiving position. A stronger, far more efficient receiving position is receiving the power clean in a shallow squat, with the footwork matching our hang squat clean. Again our goal today is to match our footwork on both repetitions on the complex, to drill sound footwork. Pulling width to squat width.

On the heavy singles for the day, the same focus point applies, and climb if our footwork is still sound. If we feel our feet shoot out wide, missing our proper receiving position, reduce the loading. Not about max loading today. All about positioning.

 

"HAMMER TIME"

70 Calorie Row

50 Box Jump Overs (24″/20″)

30 Clean and Jerks (135/95)

10 Rope Climbs (15′)

 

EXTRA CREDIT

MID-LINE

50 – 35 – 20

AbMat Sit-Ups

Hip Extensions

Not for time. If we do not have a GHD machine to perform hip extensions from, substitute banded good mornings, or empty barbell good mornings.

Keeping the mid-line strong is something that takes consistent work, but it pays off in dividends. When we think about the mid-line, it’s what holds everything together. The power from our hips only makes it to the barbell if our midline is strong enough. The ability to hold sound positioning in a front squat is a test of our midline. The ability to support a weight overhead is a testament to who’s put in the work to strengthen the midline. Let’s get it in today.

 

WODS: January 16-21
Jan
14
Jan 21

WODS: January 16-21

MONDAY: 1/16/2017

WARMUP:500 meter row 

10 Toy Soldiers 

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

SNATCH SKILL

5 Sets, resting 1:00 between:
1 Snatch Grip Deadlift + 2 Hang Snatch High Pulls+

2 Power Snatches

After the Snatch Grip DL + Hang High Pulls, drop the bar. Rest about 5 seconds, and then perform two singles on the power snatches (drop from the top – no touch and go). Weights are on the lighter end to practice technique – let’s dial in two focus points:

1. Keep the bar close. The high pull should elbows high to the outside. Bar tracks straight up the shirt.

2. Get our hips down and back on the catch. Focus on your foot work and positioning in the power catch position. Think “shallow squat snatch” on each catch.

Set #1 – Empty Barbell

Set #2 – 30% of 1RM

Sets #3/4/5 – 40% of 1RM

 

GRIDLOCK

AMRAP 15:

30 Wallballs (20/14) – Females to a 9′ Target

20 Power Snatches (75/55)

5 Ring Muscle-Ups

Post Rounds + Reps the leaderboard below.

 

Consistency is key in today’s conditioning piece.

Imagine as if your recorded today was your slowest round, and only that.

The most valuable movement in today’s workout is the ring muscle-ups. It is here where athletes can become “stuck” if we push the pace too fast on the previous movements, or the previous round. Our ability on the rings contributes greatly to how hard we want to push on the wallballs and power snatches. In other words, if we struggle on the rings, we want to pace the first two movements moreso to preserve our capacity for muscle-ups.

On the wallballs and power snatches, small but consistent sets is the recommended route. The tempatation is there – many of us can do 30 wallballs unbroken and 20 power snatches unbroken – but it’s not about this first round. The workout sets in on the second and third round. Break up this first round just as we would when we are 60 wallballs in, and 40 power snatches in.

3 sets of 10 on the wallballs with controlled rest is a sustainable approach that allows us to clear the wallballs quickly, but not to the point where it saps our ability on the following movements.

8-7-5 on the snatches with controlled rest is as well a sustainable approach on the power snatches, with 4 sets of 5 as another option depending on our ability on the rings. What is important here manage these repetitions so that our pulling strength and shoulder capacity is there for the following muscle-ups.

On the ring muscle-ups, expect the shoulders to be fatigued. That is the purpose of the two previous movements. To impact our movement. Focus on our mechanics here… stay long beneath the rings, and keep the mid-line engaged throughout especially as the legs come through on the kip swing. Breakup strategy will vary here, but similar to the mindset above, imagine we are on our third round. Our breakup strategy here should match our first round.

If we do not have ring muscle-ups, complete 10 CTB Pull-ups per round.

Following the workout, complete 30 banded strict ring muscle-ups to build pulling strength.

 

EXTRA CREDIT/DOUBLE-UNDER PRACTICE

Choose one of the following:

A. 5 Sets of 50 Unbroken DU

B. 6 Sets of 30 Unbroken DU

C. 7 Sets of 20 Unbroken DU

D. 8 Sets of 10 Unbroken DU

E. 5:00 of Double-Under Practice, for total repetitions.

Rest as little as needed between sets. 5:00 time cap on each.

Not for score. For practice.

 

TUESDAY: 1/17/2017

WARMUP

Row 500 meters 

10 Slow Air Squats

10 Arm Circles (Forward and Backwards)

10 Inch Worms

10 Iron Crosses&Scorpions 

10 Sloppy Push-Ups

2 Minute Puppy Dog Stretch

 

ROW + HANDSTAND PUSHUP

Alternating EMOM x 14

Even Minutes – Row 15/12 Calories

Odd Minutes – 30 Seconds for Max Reps Kipping HSPU

Scored portion for this stamina builder is the total Kipping HSPU. Post totals to the leaderboard below:

*If we do not yet have HSPU, use a light set of dumbbells and compete strict presses to build the strength today. Strive for the same goal, to maintain consistent rep counts throughout all seven rounds. Choose dumbbells that allow for ~15 repetitions to be completed unbroken when fresh.

 

"MARSTON"

AMRAP 20:

1 Deadlift (315/195)

10 Toes to Bar

15 Barbell-Facing Burpees

Stimulus today is a heavy, but *not* max effort deadlift.

We are looking for a loading that would allow for 5 reps touch and go, if we were to try when fresh.

Another angle is to use 85% of your 1RM deadlift, if we are not completing as Rx.

Post rounds + reps to the leaderboard below.“

 

*Marston” is a Hero workout. A fallen Navy SEAL from Team 6, Blake Marston was a close friend of ours. Passing away on 1/10/15, he lived an amazing life. We celebrate him every year through his workout, created by his fellow teammates.

Blake was one powerful man, hence the heavy deadlift. What is far more important than going “Rx” however is the stimulus behind the workout… to make this a relatively heavy deadlift for you. This is not a common occurrence, to move such a high percentage load in a conditioning piece. Which makes it a valuable training session. As we have learned in recent years, the Open’s “strength test” is found in conditioning pieces, testing not only such heavier weights, but doing so under metabolic challenges.

On the Toes to Bar, focus on the ever-important long body. A common fault is to keep hips and knees ever so slightly bent during the entire range of motion. A bend at the waist results in the hip flexors remaining in a constant state of contraction – and they fatigue fast. Open up your backswing so prevent the hips from fatiguing out fast.

As a reminder of the importance of a fast return of the feet after making contact with the bar.

On the Barbell-Facing Burpees… slow is smooth, smooth is fast. In last years Open, we saw barbell-facing burpees in a 20 minute AMRAP (16.1). The focus there is the same focus here… methodical movement. Breath at the top of each repetition, and focus on a single pace for every repetition. Make it into clockwork, where you can turn the mind off, and just move. 

 

WEDNESDAY 1/18/2017

WARMUP:

500 Meter Row

10 Toy Soldiers 

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs10 Toy Soldiers 

EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat

Building upon our last stamina squatting session, on December 28.

Increasing by 5% on the loading, and repeating the repetition scheme.

12.28 – 60%, 3 FS + 6 BS

1.11 – 65%, 3 FS + 6 BS

 

BOX JUMP + GHD + THRUSTER

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 27 Box Jump Overs (24″/20″)

Minutes 2-4 – 24 GHD Sit-Ups

Minutes 4-6 – 21 Thrusters (95/65)

Any time remaining in each 2:00 window after completing the repetitions is rest.

*Goal here is to clear each window by the 90 second mark. During the first round, if we reach 90 seconds into any of the three windows and we have yet to complete the repetitions, time cap the window there and strive to match that number in the following rounds.

For example, if during the first interval we are at 23 box jump overs at the 90 second mark, time cap ourselves there for that specific 2:00 window with the goal being to maintain 23 box jump overs in rounds 2 and 3.

On these box jump overs, we are looking for a two foot jump to the box if able. Step up and overs are allowed, but we are seeking the jumping stimulus if capable. Better to reduce the repetitions and jump rather than step up and over to meet the Rx volume.

If we do not have a GHD, complete weighted abmat sit-ups (hold a 5-10lb plate across the chest).

 

EXTRA CREDIT/ RECOVERY

Good demand on the legs today. Following the two training pieces above, complete:

10 Minute cool down Bike or Row. Conversational pace.

Followed by…

2:00 Pigeon Pose on each leg

2:00 Couch Stretch on each leg

 

THURSDAY 1/19/2017

WARMUP:

Row 500 meters 

10 Slow Air Squats

10 Arm Circles (Forward and Backwards)

10 Inch Worms

10 Iron Crosses&Scorpions 

10 Sloppy Push-Ups

2 Minute Puppy Dog Stretch

 

BIG CLEAN COMPLEX"

With a running clock, 5 Rounds…

1 “Big Clean Complex” every 5:00:

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Split Jerk

For a video demonstration of the Big Clean Complex, CLICK HERE.
Sets are to be started on the 0:00, 5:00, 10:00, 15:00, and 20:00. Any time remaining inside those windows after completion is rest.

All nine repetitions complete 1 set. Strive to complete the entire complex unbroken. It is allowed to drop from the top of each overhead movement, but let’s get our hands right back on the bar with minimal rest between. This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods. Use the following percentages below, and record your final completed lift to Sugar Wod.

 

 

 

Set #1 (On the 0:00) – 50% of 1RM Clean and Jerk

Set #2 (On the 5:00) – 55% of 1RM Clean and Jerk

Set #3 (On the 10:00) – 60% of 1RM Clean and Jerk

Set #4 (On the 15:00) – 65% of 1RM Clean and Jerk

Set #5 (On the 20:00) – 70% of 1RM Clean and Jerk

 

ROW CONDITIONING

10 Rounds for Total Calories:

30 Seconds On / 30 Seconds Off

Score is total calories, across all 10 intervals. Post totals to Sugar Wod. Goal is consistent rounds across, if not an increase in power towards the end in the final intervals. Enter this 10-rounder as if your score is your lowest round.

 

FRIDAY 1/20/2017

WARMUP: 500 Meter Row

10 Toy Soldiers 

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs10 Toy Soldiers 

 

RING MU + DOUBLE-UNDER

EMOM x 12

Odd Minutes – 50 Double-Unders

Even Minutes – Ring Muscle-Ups

Recorded score is ring muscle-ups, and you have the full minute to accumulate repetitions. We will test this benchmark again, so the goal today is to set the baseline. Use the minute wisely, planning our sets ahead of time. We will aim to build upon these sets in the repeat.

If we do not yet have Ring MU’s, practice the strict ring MU drill today, Video HERE. We have TTB in the workout today, we will save our pull-up bar work for there. Utilize a band tension that allows for at least 5 repetitions unbroken, and accumulate repetitions in the same fashion as we would fi doing full ring-muscle ups.

 

"SLINGSHOT"

6 Rounds, “On the 3:00″…
15/12 Calorie Row
10 Power Snatches (95/65)
10 CTB Pull-Ups

*** Your score today is your slowest round, in any of the six intervals.

For example, if your times are 1:40, 1:50, 1:55, 1:57, 1:52, 1:50, your score for the day would be 1:57.

Post your slowest round time to the leaderboard below.

*Looking for a power snatch load that will allow for 15-20+ repetitions unbroken when fresh. Lighter is more challenging in this workout.

On the CTB Pull-Ups, we are looking to complete these repetitions in at most two sets. Modify the repetitions so that this is a sprint per round, as opposed to a grind. If we do not have CTB PU, today is a day to modify to chin over to preserve the stimulus.

Interval training today. This will train the body and mind to pace, knowing that it is only our slowest round that count.

Focus on the mechanics here of the movements. Despite it being intervals where we want to be aggressive in completing the repetitions, we need to dial in our technique, as this is what we preserve us in the final rounds.

The middle-rounds are where most athletes will slow. With that said, let’s visualize that round. Four rounds in, visualize how we are pacing the row, and if we are breaking up the power snatches and pull-ups. Our goal is to match this strategy to our first round, and hold even efforts across.

A micro-goal today is to hold all rounds to within 7 seconds of each other.

 

SATURDAY 1/21/2017

WARMUP: COACHES CHOICE

AMRAP 15 (TEAM OF 2)

30 BURPEE BOX-JUMP-OVERS 24/20

30 DEAD-LIFTS RX 155/115, (SCALED 115/85)

30 GHD’s (SCALED AB-MAT SIT-UPS)

 

10 MINUTE REST THEN

HOW MUCH?”

Snatches for max weight / moved in 4 minutes

Teams will choose one load to be used by both team mates. ( 1Barbell, 1 Load )

Example: Me and my partner decide on 135 pounds, and between the both of us we do 50 reps in the 4 minutes our score is 6,750 pounds.

Dec
25
Jan 1

WODS: DEC.26-30

MONDAY 12/26/2016

WARMUP:

500 Meter Slow Row

3 Rounds:
5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats, into…
1 x 20 second Samson Stretch each side

 

"ELIZABETH"

21 – 15 – 9:
Squat Cleans (135/95)
Ring Dips

Post Times to SUGAR WOD

*On the squat cleans, we want to choose a weight that we can string together for 10+ unbroken repetitions if we went for it.
On the ring dips, we want to use a band as necessary so that we could complete 7-10 unbroken repetitions if we went for it.
If we are building comfort on the rings and are not there just yet, place two dumbbells on boxes to simulate a parallel bar dip.

Imagine as if your only score today was the amount of time it took you to complete the 15’s.
In Elizabeth, it is common for an athlete to open up with a very large set to start (10+ repetitions), only to slow dramatically. Visualize yourself on the 15’s, approaching the squat clean barbell, and think about how we would break up that set. If it’s 3’s, 5’s, or fast singles (there is no wrong answer here), we should apply a similar strategy to our first set, the 21’s.

Consistency will bring us our best scores today, if held on both movements. On the squat cleans, break early and often. Those athletes who can maintain the pace they open with on the rounds of 15’s and 9’s will set themselves up very well. On the ring dips, let is be a similar approach, with a large focus on technique.

The ring dips today are a great test of upper body strength and stamina, but even our strongest athletes will fade on the latter repetitions if our technique is not dialed in. With standard for the Ring Dip being that the shoulder descends below the elbow. here are some points of performance to focus on.

1. Keep the rings tight to your sides (close the armpits), and thumbs facing forward.
Commonly, especially when an athlete grinds out their final rep, the hands start to turn outwards(thumbs move from facing forward to facing your sides). We loose two important pieces here – external rotation (shoulder tends to roll forward as the hand turns), and proximity to the body. As those hands turn, the rings move farther away from us, making stability even more challenging.

Keep the rings tight to our body by trying to “hide your armpits”. Squeeze them tight, and maintain the hammer grip with thumbs facing forward during the dip.

2. During the kip, “break the glass”
The kipping ring dip is a valuable skill to train. From the bottom of the dip position, imagine a pane of glass surrounding you at weight level. After getting long beneath the rings with our legs (start from a fully extended position at the lower body), bring your knees up aggressively as you are trying to break the glass. The second they do “break the glass”, reverse direction and kick directly back down to where your legs were extended a fraction of a second ago.

A common fault is starting the press too soon on the ring dip – be patient and wait until you feel your body moving upwards due to that second kick downwards. There is timing involved here, and it takes practice. Finding the bottom position and practicing this motion to feel the movement is a wise move.

 

EXTRA CREDIT/DOUBLE-UNDER TESTING

 AMRAP 2:00:
Double-Unders

 

EXTRA CREDIT/KIPPING HSPU TESTING

6 Rounds:
30 Seconds Max Kipping Handstand Pushups
30 Seconds Rest

 

TUESDAY 12/27/2016

WARMUP:

300 Meter Row

3 Rounds:
9 Sit-Ups
6 Pushups
3 Strict Pull-Ups

300 Meter Row

 

CTB PULL-UP TESTING

AMRAP 1:30 – Chest to Bar Pull-Ups
Rest 1:00
AMRAP 1:00 – Chest to Bar Pull-Ups
Rest :30s
AMRAP 30s – Chest to Bar Pull-Ups

*If we do not yet have CTB Pull-Ups, use a band and complete these strict to build our strength. This will bring you closer to your first CTB Pull-Up, where we first must establish the base. If you have CTB Pull-Ups, complete these kipping as our goal for you is to build your stamina.

 

"MISTLETOES"

3 Rounds:
Row 500 Meters
12 Push Jerks (155/105)
15 Toes to Bar

Post Times to SUGAR WOD

*“Mistletoes” shares resemblance with a workout we completed last Wednesday, “Oasis”. A very similar repetition scheme, with a change of a movement and a slight change in repetitions. During last week’s session, we learned. We learned where our capacity was for our Toes to Bar. We learned which repetition scheme held well for us – or which scheme did not. We gained valuable experience on a movement that is a large separator in the Open. Today we have the chance to utilize that experience by re-testing a similar stimulus with some minor tweaks.

Here’s the thing about repeating workouts – we are going to do it. In the Open, we want to give ourselves that second chance to do our absolute best. Being able to take what we learned from our first experience, and translate that to you an actionable change in the second iteration is a valuable skill. And it comes with training. Although this is not a exact repeat workout (PJ’s in for DL’s), it will feel the same and will afford us the chance to tweak and test a new strategy. It could be to push a bit further on the TTB’s in the opening set, or could be to hold back more and try to maintain the same breakup strategy on round 2 and 3 that we executed on round 1.

In terms of the workout, the row is the pacer, being on meters. We want to hold a pace on the row that allows a transition immediately to a strong set on the push jerks. These do not have to be unbroken, but we are striving for a weight that allows us to go 15+ unbroken when fresh if we absolutely had to. Inside the workout, we do not want anymore than a single break on the push jerks. Strive to hold a pace that is 10-15 seconds slower than our 2K pace, and focus on fast transitions from the rower to the PJ.

On the push jerks, dial in the punchout today. An aggressive punch to the finish to lock the bar our overhead will be critical to preserve our toes to bar. If we are not aggressive on the lockout overhead of each rep, what happens is the shoulders and arms take the brunt of the work in the press out. In turn, our shoulders become excessively fatigued, which will slow our toes to bar. Lockout the bar aggressively and stand the weight up with your legs, saving our shoulders for the pull-up bar.

Push the TTB pace today. Knowing that we have the 500 meter row ahead of us, which is the pacer, we can strive for consistent but large sets on the bar today. Much like last week, today is a great day to practice and confirm kipping toes to bar, now with a similar workout to compare repetition breakups to.

 

EXTRA CREDIT/MID-LINE

Not for Time:
50 Hip Extensions, 1:00 L-Sit (Accumulate)
35 Hip Extensions, :40s L-Sit (Accumulate)
20 Hip Extensions, :20s L-Sit (Accumulate)

On the L-Sits, break up the time as you see fit. For example, on the set of 1:00, we can complete 4 sets of :15s, resting between efforts.
L-Sit Variations (listed by most difficult first):
1. Parallettes, knees locked out, toes pointed forward and are higher than waist
2. Parallettes, knees bent 45 degrees
3. Parallettes, knees bent 90 degrees (or knees tucked to chest)

 

WEDNESDAY 12/28/2016

WARMUP:

Row 500 Meters
10 Spiderman and Reach
10 Slow Air Squats
10 Walkouts
10 Fast Air Squats

 

"CHRISTMAS THREES"

Each workout is scored independently as Rounds + Reps.
The double-under “buy-in” is completed once per 3:00 window.

“Christmas Threes” Part #1 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
15 Deadlifts (185/135), 15 Bar-Facing Burpees

Rest 3:00

“Christmas Threes” Part #2 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
10 Deadlifts (225/155), 10 Bar-Facing Burpees

Rest 3:00

“Christmas Threes” Part #3 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
5 Deadlifts (275/185), 5 Bar-Facing Burpees

*These windows are short and fast. Let’s bring the intensity today and try to move one step faster than we have before.

Looking at the double-unders first, we want to choose a repetition count that we can accomplish in no more than 90 seconds. At the 1:30 mark of each working round, we must move on past the double-unders. Modifying to 50 reps, 30 reps, or even using the 90 second as a cap and striving for as close to 75 repetitions as possible are all good options. But again, at the 1:30 mark, cap ourselves there.

On the deadlifts…
Part #1 (15’s) – A weight we can cycle for 25+ repetitions when completely fresh. On the lighter side.
Part #2 (10’s) – A weight we can cycle for 20+ repetitions when completely fresh. On the moderate side.
Part #3 (5’s) – A weight we can cycle for 15+ repetitions when completely fresh. On the heavier side.

As we visualize the workouts, we want to make it through each deadlift set with at most one break. If we are breaking more than once, the weight is too heavy. Today’s stimulus lies in pushing the pace on the burpees. On the burpees over the bar, recall the burpee step up. The movement does not change today – it is still a step up, but our goal today is to move one step faster. Again these rounds are short and fast. We won’t have much time on these couplets when we get there. Strive to be one step faster.

Cues in the mind for tomorrow:
1) Get off the ground fast. As soon as your chest touches, get back up with a purpose. Much like other movements, there is an elastic effect (a rebound) on the burpee if you time it right. Get up fast.
2) Breathe. Force the air in on the burpees. When we cycle for speed, as funny as this may sound, we tend to short our breaths. A training goal for today is to bring the intensity, but to keep our breathing dialed and focused.

 

DEADLIFT STRENGTH ACCESSORY

3 Supersets:
6 Barbell Rows)
12 Romanian Deadlifts

In these supersets, strive to hold onto the bar throughout. If we must drop from the barbell row to change to a mix grip, we are allowed to do so, but the goal is not to go so heavy that this is a absolute necessity. The weight used for the barbell row is the same to be used for the Romanian deadlifts.

Post your heaviest for tracking

 

EXTRA CREDIT/BIKE + WALLBALL

EMOM x 12:
Odd Minutes – 15/12 Calorie Assault Bike (20/15 Air Bike)
Even Minutes – Max Wallballs* (20/14) – Females to a 9′ Target

**On the wallballs today, you are allowed one set per round. You have the full 60 seconds to complete it, but as soon as we stop our motion for the next repetition, or drop the ball to the ground, we’ll cap that as our set. Reasoning is to gain confidence in larger sets. Inside workouts, we consistently stick to smaller sets for consistency, but we want to build the familiarity and stamina in our training for larger capacity sets as well. Strive to get outside your comfort zone and aim for not a max effort, but a large set in each round. If we normally do sets of 10’s in workouts, let’s go above that today.

Females, shoot to a 9′ Target today. Historically in the Open, the 9′ target has been used. We want to become comfortable at this height, knowing what our capacity for sets are here. Great learning opportunity today in that.
If we do not have a bike, either substitute a 150 meter run, or 7-10 burpees per round (up to 40s of work). We would normally use the rower as a substitute today but I’d like to keep you off the erg this session.

Post total wallballs, across all six rounds of the EMOM, to the leaderboard below.

 

THURSDAY 12/29/2016

WARMUP:

3:00 Light Bike or Row

3 Rounds:
3 Spiderman and Reach, each leg
5 Strict Pull-Ups
3 Walkouts with a Pushup
5 Pausing Wall Squats

 

GYMNASTIC BENCHMARK: STRICT HSPU

1-Attempt to Establish:
Max Effort Strict Handstand Pushups

*If we used an AbMat last test, do the same for testing consistency. If we did not complete the last test, establish a current max set today. If we currently are still working on our strict handstand pushups and do not have our first yet, complete 3 sets of 12 strict dumbbell presses (you choose the weight, challenging, but unbroken each time) from a sitting on the floor position, legs extended out in front of you.

 

FRONT SQUAT

Wave #1
On the 0:00: 5 Reps @ 65% of 1RM

On the 1:30: 3 Reps @ 70% of 1RM

On the 3:00: 1 Rep @ 75% of 1RM

Wave #2
On the 4:30: 5 Reps @ 65% of 1RM

On the 6:00: 3 Reps @ 70% of 1RM

On the 7:30: 1 Rep @ 80% of 1RM

Wave #3
On the 9:00: 5 Reps @ 65% of 1RM

On the 10:30: 3 Reps @ 70% of 1RM

On the 12:00: 1 Rep @ 85% of 1RM

The first two sets on each wave (Sets of 5’s and 3’s) stay consistent at 65% and 70% respectively.
On the third set of each wave (Sets of 1′), we will be climbing from 75%, to 80%, and then to finish with a single at 85%.

 

CANNON FODDER"

4 Rounds of a 3:00 Window…
7 Power Cleans (165/110)
21AB-MAT SIT-UPS
Max Calorie Row in Time Remaining
Rest 1:00 between rounds.

*Score for the day is total calories across all four rounds. Post total calories to the leaderboard

 

*These seven heavy cleans should be a loading we are confident we could “touch and go” for a straight set when we are completely fresh and if we had to. In other words, a weight we could lift for 7-12 repetitions when fresh. During the workout, they do not have to be straight. A larger focus is dialing in the movement we trained in our skill section today, finding those critical positions as we pull off the ground. The heavier the barbell, the move pivotal it is to hit these positions. The stimulus is to have these repetitions feel challenging, but it should not, (in any round) take over 1:00 to complete. If we reach the 1:00 mark in any round and are still on the power cleans, progress to the bike. We do not want to become stuck here.

 

FRIDAY 12/30/2016

WARMUP:

500 Meter Slow Row

3 Rounds:
5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats, into…
1 x 20 second Samson Stretch each side

 

FOR TIME:

30 Wall-Ball Shots 30/20LB

Run 1 mile

30 Wall-Ball Shots 30/20LB

SATURDAY

 

3-Way Split How You Like:

Teams of 3:

1000-meter row

30 snatches 95/65

90 sit-ups

1000-meter row

30 cleans 95/65

90 push-ups

1000-meter row

30 Front Squats 95/65

90 pull-ups