Thursday – June 29, 2017 – 170629

Context: Competition   

Mobility: Hip

Skill Practice Warm Up: None

Strength: 8 x 1 Push Jerk or Split Jerk – 10 of 13 (8 sets of 1 rep, same weight across, approximately 90 – 100% of max jerk). Video Here.

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Sledge“

For time. 5 rounds

5 Deadlifts (Health: 105 lbs, Athletic*: 185lbs, Performance: 275 lbs)

10 Burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3:30 – 8 minutes, about 1:10 per round.

Compare to: BTWB ‘CrossFit Classic’

Coaching Tips: The deadlifts here should be at a pretty challenging weight. Smaller sets are a must, if you cannot maintain a good flat back. ‘Touch and go’s’ should only be performed if technique is on point. The burpees are just next to the bar (not jumping over). With the burpees, avoid hyper extending the lumbar when coming off of the ground, and having a totally rounded back when standing up (both are bad for your back)!

Optional ‘Cash Out’: 30s L sit, 100 single unders, 4 rounds

Wednesday – June 28, 2017 – 170628

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat snatch (pause 3 seconds just below the knee) plus hang squat snatch. Use 50-70% of max snatch. Or perform 2 reps of the combo each minute on the minute for 6 minutes (at 40-50%).

Strength: none

Super Set: none

Metabolic Conditioning: “The New Creed“

For time.

10-8-6-4-2

Hang power snatch (Health: 35lb American kettlebell swing / Athletic: 65lb* / Performance: 115lb)

Push jerk (Health: 35lb bar, Performance/Athletic*: same)

50-40-30-20-10* Double Unders (Health: 150-120-90-60-30 singles)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 12 minutes, Scale Up: 135/85, Double Unders must be unbroken sets

Compare to: May 12, 2016

Coaching Tips: More than half of the reps are in the 10s and 8s rounds, so watch your pace on these. It will be best if you truly snatch the hang power snatches and avoid pressing out.  Pressing the snatches will make your shoulders blow up faster!  Similarly, use as little arm press, as possible, for the push jerks.  On the 6-4-2 rounds, hustle through the transitions and don’t waste time. Rest in the middle of the sets (vs. between movements.)

Optional ‘Cash Out’: 100m farmer carry, 15 wall ball, 5 min

Tuesday – June 27, 2017 – 170627

Context: Practice

Mobility: Hip

Skill Practice Warm Up: None

Strength: 7 x 1 Front BOX squat – 1 of 15 (7 sets of 1 rep, same weight across, approximately 50 – 60% of front squat).

Super Set: 7 x 3 weighted strict pull up -or progression- (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Ferrari Dino 246″

For time – 4 rounds

6 Overhead Squats (Health: 55lbs Front Squat, Athletic*: 65lbs, Performance: 115lbs)

8 Toes-to-Bar

12 Wall Balls (Health: 10lbs/8ft, Athletic*: 14lbs/9ft, Performance: 20lbs/10ft)

100m Sprint

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 10 Minutes. Scale Up: 135/85 and 30/20 Wall Ball

Compare to: September 14, 2015

Coaching Tips: Squat snatching the OHS does count as one rep of overhead squat. Try and do this one as ‘unbroken’ as possible and make sure you hustle between movements. A lot of time can be lost if you ‘stroll’. Make sure the 100m sprint doesn’t turn into a ‘jog’.

Optional ‘Cash Out’: 8 db squat cleans, 20 cal row, 3 rounds.

When your hair wants to lift too!

Monday – June 26, 2017 – 170626

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes getting 3 sets of L sits (or progression) on parallettes or rings.

Strength: 6 x 3 Push Jerk or Split Jerk – 9 of 13 (6 sets of 3 reps, same weight across, approximately 80 – 90% of max jerk). Video Here.

Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Wolfbane“

For time. 15-12-9-6-3

Power Clean (Health: 55lb, Athletic*: 95lbs, Performance: 135 lbs)

Bar-facing burpee

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5-12 minutes, about 3-6 minutes to finish the 12s. Scale Up: 105/155lb bar.

Compare to: BTWB ‘CrossFit Classic’

Coaching Tips: Consider dropping the bar often due to the volume of cleans. Singles will be a good strategy for many. That said, do not waste time between sets and reps! Get right on to the next rep. Keep the low back flat, this combination has the potential to trash people’s backs if they aren’t thinking about it. Make sure you finish the clean at the top with elbows in front of the bar. For the burpees, a two-footed jump is required for it to be considered ‘Performance’ (as usual). Do not hyper extend the lumbar as you come up out of the burpee (another way to mess your back up)!

Optional ‘Cash Out’: 60s plank, 30 cal row, 3 rounds.

Bootcamp:  8AM

CrossFit:

Saturday – June 24, 2017 – 170624

Context: Practice

Mobility: Hip

Skill Practice Warm Up: None

Strength: 2-2-2-2-2-2-2 Squat Snatch (7 sets of 2 reps, increase weight with each set to max)

Super Set: 4-4-4-4-4-4-4 single arm ring row (4 on each arm is 1 set, 7 sets of 4)

Metabolic Conditioning: “Sweet Breeze”

7 minute AMRAP (as many rounds as possible)

12 burpees

6 dumbbell clusters (aka squat clean thrusters) – must hit full hip extension, one db in each hand – (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

*Women’s “Performance” weights and reps (Rx)

TEAM VERSION: 18 burpees, split as desired. 12 clusters, split as desired. In 9 minutes

Scaling Guide: 3 – 5 rounds, Scale Up: 53/35lb kb

Compare to: March 29, 2017

Coaching Tips: Don’t let this one’s nice name and simple scheme fool you.  It can be one of the hardest workouts you’ve done in a long time if you aren’t careful. Keep a steady pace on the burpees and try to save your shoulders a bit for the clusters.  The clusters are a squat clean into a thruster.  The dumbbells must touch the floor each rep (one ‘head’ of the dumbbell is fine). Today we want to see full hip extension on the clean (not a ‘squat then curl’).  These will gas many people quickly, so try breaking them up and then keeping a steady pace on the burpees.

Optional ‘Cash Out’: 60s plank, 25 cal row, 5 min