Context:   Practice

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working on kipping drills geared toward kipping pull ups, and bar muscle ups.

Strength: 7×1 Power Snatch – 13 of 14 (7 sets of 1 rep, same weight across, approximately 90 – 100% of max power snatch)

Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: 5 4 3 Row Intervals

For time. Record combined row times without the rest.

500m row

Rest 2 min (Health: Rest as long as partner needs if sharing a rower – or at least two min)

400m row

Rest 2 min (Health: Rest as long as partner needs if sharing a rower – or at least two min)

300m row

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

Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00.  Log combined row times only, not the rests in this case.

Compare to: March 3, 2017

(500m row TT benchmark)

Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400m with all you got, then just try to hang on for the final 300m. Doing 2-3 short, fast pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.

Two people can easily share a rower as long as one partner can do the 500m and the 400m in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second. Set the rower to record two 500s, two 400s, and two 300s to get exact times.

Optional ‘Cash Out’: 12 db snatches, 30s plank, 100m run

Coming soon:  “Murph”

Photo courtesy of CrossFit.com

Bootcamp & CrossFit:

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.

Strength: none

Super Set: none

Metabolic Conditioning: “Drop it Like It’s Hot”

For time

800m run

Then 5 rounds:

15 toes-to-bar (Health: 20 sit ups)

80′ single arm overhead kettlebell walk (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

15 muscle cleans or sumo deadlift high pull (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

15 push press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

Then:

800m run

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

Scaling Guide: 20 – 27 minutes, 3 – 4.5 min for the runs and about 2:45 per round in the middle. Scale Up: 70/53lb kb and 135/85lb bar.

Compare to: NEW WORKOUT!

Coaching Tips: Pace the run so that you can come right back in and get started on the toes to bar. Make sure that the shoulders are good and mobilized for lockout before hand. Do each arm in 20’ increments or 40/40. Keep the core tight and don’t take too large of steps. Remember that muscle cleans must be performed without the second knee bend that a power clean has. Finish the last run with a moderate 400, then a fast final 400!

Team Option: With a partner, 800m run together, 30 toes to bar split as desired, both do OH kb carry together, 30 muscle cleans and 30 push press, split as desired. 800m run together. Scaling Guide: 25 – 32 minutes.

Optional ‘Cash Out’: none

Friday –May 19, 2017 – 170519

Context:   Competition

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (60-80% of max squat) 2 rep pause front squat (pause at the bottom for 3 seconds), or do 4 reps on the minute for 6 minutes (40-60-%)

Strength: none

Super Set: none

Metabolic Conditioning: “I am Groot”

4 rounds for time.

10 front squats (Health: 55lb / Athletic: 85lb* / Performance: 135lb)

40′ bear crawl

30 single arm kettlebell swings (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)

40′ bear crawl

20 wall ball (Health:10lb/ 8′, Athletic: 14lb/9’*, Performance: 20lb/10′)

1 min rest

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

Scaling Guide: 18 – 24 minutes, about 5 minutes per round including the rest. Scale Up: 155lb bar, 20′ handstand walk instead of the 40′ bear crawls.

Compare to: NEW WORKOUT!

Coaching Tips: Consider using a challenging weight for the front squats because of the minute rest, but be ready to drop the load during one of the rests if needed. Keep the back flat on the kb swings, and do not push off the leg with the other hand. Alternate hands as desired. Move fast on the bear crawls, but rest often if needed. It is better to move fast than stay in the crawl position moving slowly. Start the wall balls with conservative sets so you don’t blow your legs up for the later rounds!

Optional ‘Cash Out’: none