Comptrain Class
Programming

CompTrain Class on SugarWOD

When we started CompTrain Class, our goal was simple—to help affiliate owners and coaches implement CompTrain programming in a group class setting, in a way that would both deliver elite fitness and the best hour of their members’ day. When we started this project, we had no idea how may people—if anyone—would use it.

One year later, we’re delighted to find that LOTS of you using it. We’ve been humbled by feedback from affiliate owners and coaches all over the world who follow CompTrain Class programming and lesson plans, which, for the last year, have been offered for free.

We are committed to continuing to grow and improve Class, and expanding the resources we’re able to offer to coaches that are dedicated to chasing excellence. Starting Monday, August 20th, CompTrain Class is moving to SugarWOD. The move represents a number of new features, including the ability to view programming one full week ahead of time, data tracking, a back-end operating system, and access to workouts and coaches notes from the SugarWOD app on your phone.

CompTrain Class plans will continue to be available here, free of charge, until Sunday, September 2nd. After the 2nd, Class programming will be housed exclusively on SugarWOD, for $39/month. Click HERE to view CompTrain Class in the SugarWOD Marketplace.

Sunday 9.2.18

_____________________________________________________________________________________________________________________________________________________________________________________________________________________________
When we started CompTrain Class, our goal was simple—to help affiliate owners and coaches implement CompTrain programming in a group class setting, in a way that would both deliver elite fitness and the best hour of their members’ day. When we started this project, we had no idea how may people—if anyone—would use it.

One year later, we’re delighted to find that LOTS of you using it. We’ve been humbled by feedback from affiliate owners and coaches all over the world who follow CompTrain Class programming and lesson plans, which, for the last year, have been offered for free.

We are committed to continuing to grow and improve Class, and expanding the resources we’re able to offer to coaches that are dedicated to chasing excellence. Starting Monday, August 20th, CompTrain Class is moving to SugarWOD. The move represents a number of new features, including the ability to view programming one full week ahead of time, data tracking, a back-end operating system, and access to workouts and coaches notes from the SugarWOD app on your phone.

CompTrain Class plans will continue to be available here, free of charge, until Sunday, September 2nd. After the 2nd, Class programming will be housed exclusively on SugarWOD, for $39/month. Visit https://app.sugarwod.com/marketplace/comptrain/class to view CompTrain Class in the SugarWOD Marketplace.
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“Even Stevens”

Alternating On the Minute x 16 (8 Rounds):
Even: 10 Hand Release Push-ups + 20 Double Unders
Odd: Max Calorie Row

In this EMOM-style workout, athletes will have the whole first minute to complete 10 hand release push-ups and 20 double unders. The rep number or variation athletes choose on the push-ups should be something they can complete 20+ repetitions unbroken when fresh and within 2 sets during the workout. The variation on the rope should be something that athletes can complete 50+ repetitions when fresh and/or unbroken within the workout. We’re ideally looking to finish the first set in 40-45 seconds in order to hold those numbers for the rounds to come. At the top of the following minute, athletes will complete as many calories on the row as possible. The score today is lowest number of calories on the rower over the course of the 8 rounds. For example, if athletes rounds on the rower went 18-18-17-17-16-14-13-15, their score for the day would be 13 calories.

:30 Seconds

Easy Row
Active Spidermans

Moderate Row
Active Samson + Air Squats

Faster Row
Push-up to Down Dog

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :45 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Hand Release Push-ups & Double Unders

Hand Position

In both the hand release push-ups and the double unders, the hands are actively moving. That being said, we want to be accurate and keep the hands within a window to allow for consistent reps. It is often seen that the hands start in one position, but deviate forward, back, or side to side as the reps continue.

The window on the hand release push-ups can be established by lying flat on the ground with forearms vertical and hands about a thumbs distance off the ribcage. Athletes can use a seam on the floor or a piece or tape as a point of reference to get back to this position each time.

For the double unders, the window we’re operating within is just slightly forward of the pockets. Fixing the arms in this position and allowing the wrists to do the work will prevent the rope from shortening or moving too close or too far from the feet.

Hand Release Push-up Movement Prep

Establish Forearm/Hand Position
– – – – – – – – – – – – – – – – – – –
3 Push-ups
– – – – – – – – – – – – – – – – – – –
3 Hand Release Push-ups

Hand Release Push-up Movement Substitutions

Reduce Reps
Push-up to Box or Bench

Double Under Movement Prep

Establish Hand Position
– – – – – – – – – – – – – – – – – – –
15 Seconds Easy Single Unders
– – – – – – – – – – – – – – – – – – –
15 Seconds Quick Single Unders
– – – – – – – – – – – – – – – – – – –
15 Seconds Double Under Practice

Double Under Movement Substitutions

Reduce Reps
40 Single Unders
20 Seconds Double Under Practice

Row

Start & Finish

To get from one place to another, the quicker path is a straight line from point A to point B. On the rower, we can call point A the catch position and point B the finish position. In the catch, athletes will be sitting tall on the seat with the shoulders slightly forward of the hips and shins vertical. In the finish position, the legs are fully extended, the torso leaned back to 11 o’clock, and the handle at the base of the sternum. Getting from the catch to the finish and the finish back to the catch, we want to take the easiest route possible, which is straight in and straight out. We often see a loopy path or the handle drop significantly during the recovery. Keeping the handle on a conveyor belt throughout the stroke keeps athletes in a better position and doesn’t waste any extra energy.

Movement Prep

10 Second Catch Position Hold
10 Second Finish Position Hold
– – – – – – – – – – – – – – – – – – –
30 Seconds Moderate Row

1 Round

5 Hand Release Push-ups
10 Double Unders
15 Seconds Moderate-Fast Row

With 8 minutes on the rower today and that being the scored portion, athletes can aim to hold somewhere around their 2-5 seconds slower than their 2k pace, as that is roughly an 8-9 minute effort. The rest in the workout can come one of two places. Before beginning the push-ups, or after finishing the double unders. Athletes can take a moment and gather themselves following the minute on the rower before beginning the push-ups. The other option is to immediately transition from the rower into the push-ups, using the time remaining following the final double under as rest before getting strapped into the rower again. Initially feeling out the immediate transition from rower to push-ups may be the best option. While it does make the push-ups and rope more challenging, it gives athletes more transition time to get set for the scored portion of the workout.

Saturday 9.1.18

_____________________________________________________________________________________________________________________________________________________________________________________________________________________________
When we started CompTrain Class, our goal was simple—to help affiliate owners and coaches implement CompTrain programming in a group class setting, in a way that would both deliver elite fitness and the best hour of their members’ day. When we started this project, we had no idea how may people—if anyone—would use it.

One year later, we’re delighted to find that LOTS of you using it. We’ve been humbled by feedback from affiliate owners and coaches all over the world who follow CompTrain Class programming and lesson plans, which, for the last year, have been offered for free.

We are committed to continuing to grow and improve Class, and expanding the resources we’re able to offer to coaches that are dedicated to chasing excellence. Starting Monday, August 20th, CompTrain Class is moving to SugarWOD. The move represents a number of new features, including the ability to view programming one full week ahead of time, data tracking, a back-end operating system, and access to workouts and coaches notes from the SugarWOD app on your phone. (Click here for the full list of features!)

CompTrain Class plans will continue to be available here, free of charge, until Sunday, September 2nd. After the 2nd, Class programming will be housed exclusively on SugarWOD, for $39/month. Click here to view CompTrain Class in the SugarWOD Marketplace.
_____________________________________________________________________________________________________________________________________________________________________________________________________________________________

“Professor Chaos”

For Time:
30 Chest to Bar Pull-ups
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
30 Chest to Bar Pull-ups

In this up-and-back workout, we’re looking for athletes to choose a weight on the power snatches that they would use for the benchmark workout “Isabel”. This is a load that they could complete somewhere between 10-15 repetitions unbroken when fresh, knowing that they will most likely be singles within the workout. We recommend that in order to do the prescribed number of chest to bar pull-ups, athletes should be capable of completing 15+ repetitions unbroken when fresh. If they’re not quite there yet, we can bring the number of chest to bar pull-ups down or choose an appropriate variation for the 30 repetitions. If unable to run, complete one of the following:

1000/800 Meter Row
55/40 Calorie Assault Bike
80/55 Calorie Schwinn Bike
1600 Meter Bike Erg

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press

5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

2 Rounds (Slightly More Narrow for 2nd Round):

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – :30 Seconds

With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

Power Snatches & Chest to Bar Pull-ups

Elbows Back

One thing to think about today and that is elbows back. On the power snatch, we always talk about keeping the elbows high and outside in order to keep the bar close. While this helps keep the weight near the center of the body, elbows high and outside can sometimes lead to a less stable internally rotated shoulder position. This means that athletes are likely to receive the barbell overhead with internally rotated shoulders. While we still want to think elbows high and outside, we can also think about getting the elbows somewhat back as well. Elbows high, outside, and back a little bit gets the lats more involved, allowing athletes to keep the bar closer.

Different elbows positions can be appropriate for different types of pull-ups. In the chin over bar pull-ups, the elbows can be pointed more down. In the chest to bar pull-ups, which requires a greater range of motion and chest contact, pulling the elbows back makes for better execution. Rather than using the lower body to throw the chest at the bar, athletes are able to maintain rhythm and use the elbows to guide the chest to the bar.

Chest to Bar Pull-up Movement Prep

10 Scap Pull-ups
10 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups

Chest to Bar Pull-up Movement Substitutions

Reduce Reps
Pull-ups
Banded Pull-ups
Ring Rows

Power Snatch Movement Prep

3 Jump Shrugs
3 Hang High Pulls
– – – – – – – – – – – – – – – – – – –
10 Second Overhead Position Hold (Focusing on Showing Armpits)
– – – – – – – – – – – – – – – – – – –
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
– – – – – – – – – – – – – – – – – – –
Build to Lighter Weight
– – – – – – – – – – – – – – – – – – –
2 Power Snatches
– – – – – – – – – – – – – – – – – – –
Build to Workout Weight

1 Round

3 Chest to Bar Pull-ups
100 Meter Run
3 Power Snatches

Taking into account the total number of repetitions today will better allow athletes to figure out what break-up strategy/pace works best for them. Over the course of the workout, we have 60 chest to bar pull-ups, 1.5 miles of running, and 30 power snatches. The power snatch is the easiest one to figure out, as all athletes will likely be performing these as single repetitions. What will differ from athlete to athlete is the time between repetitions, although this should be a weight where a single is always there. The runs are a little trickier, but the general rule of thumb is for athletes to run at a pace that allows them to immediately come in and get their hands on a bar for their first set. We know the first set on the barbell will be 1 rep, but the sets for pull-ups will vary. However athletes see themselves breaking up 60 pull-ups as a whole is great way to approach it from the beginning of today’s workout. Whether they imagine themselves completing sets of 5, sets of 10, or sets of 15, let’s pick a number and try to stick to it. If things don’t go to plan, athletes can adapt on the fly and develop a new plan, taking note for the next time something like this comes up.

The Recap:
Pick a number on the pull-ups and stick to it.
Run at a pace where you can come in and immediately knock out the first set.
Quick singles on the snatches.

Friday 8.31.18

_____________________________________________________________________________________________________________________________________________________________________________________________________________________________
When we started CompTrain Class, our goal was simple—to help affiliate owners and coaches implement CompTrain programming in a group class setting, in a way that would both deliver elite fitness and the best hour of their members’ day. When we started this project, we had no idea how may people—if anyone—would use it.

One year later, we’re delighted to find that LOTS of you using it. We’ve been humbled by feedback from affiliate owners and coaches all over the world who follow CompTrain Class programming and lesson plans, which, for the last year, have been offered for free.

We are committed to continuing to grow and improve Class, and expanding the resources we’re able to offer to coaches that are dedicated to chasing excellence. Starting Monday, August 20th, CompTrain Class is moving to SugarWOD. The move represents a number of new features, including the ability to view programming one full week ahead of time, data tracking, a back-end operating system, and access to workouts and coaches notes from the SugarWOD app on your phone. (Click here for the full list of features!)

CompTrain Class plans will continue to be available here, free of charge, until Sunday, September 2nd. After the 2nd, Class programming will be housed exclusively on SugarWOD, for $39/month. Click here to view CompTrain Class in the SugarWOD Marketplace.
_____________________________________________________________________________________________________________________________________________________________________________________________________________________________

“Go Fish”

For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Athletes will begin “Go Fish” by completing a buy-in 1000 meter row. This only happens once, with three rounds of 21-15-9 to follow. Of the two barbell movements, the deadlift will be very light, while the push jerk will be the limiting factor. Looking to choose a weight that athletes could push jerks for 20+ repetitions unbroken if they needed to. Within the workout, we want to be able to complete these in 1-2 sets. Burpees are lateral over the bar, with no need to come to full extension at the top of the rep. If short on rowers, stagger heats by 5 minutes.

:30 Seconds

Easy Row
Active Samson

Medium Row
Active Spidermans

Faster Row
Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations

5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Front Rack Stretch – :45 Seconds

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Lateral Barbell Burpees

Chest Down

On the burpee box jumps earlier in the week we talked about keeping the chest up when coming out of the jump, allowing athletes to transition smoothly from one part of the movement to the other. With a significantly smaller height to clear and no need to stand to full extension, it benefits athletes to keep their chest as low to the ground as possible. The more horizontal the better. The lower they stay, the less work they have to do.

Movement Prep

3 Push-ups
3 Frog Hops
3 Spidermans (Each Leg)
– – – – – – – – – – – – – – – – – – –
3 Burpees
– – – – – – – – – – – – – – – – – – –
3 Lateral Barbell Burpees

Row & Deadlifts

Horizontal vs. Vertical

Rowing and deadlifts are very similar in both their setup and execution. Rowing is the horizontal version and deadlifts are vertical, but they share many of the same characteristics. The first is the set-up, where athletes are looking for a neutral spine, shoulders slightly forward of the hips and a vertical shin. Being in a good position from the start is the first step to ensure the lift or stroke will look good. After the set-up is the execution, which is harder to maintain due to it’s dynamic nature. Both movements begin with a strong leg drive as the torso stays static. A common fault on the rower is to drop the shoulders back from the beginning. Practicing the deadlift first should help with dialing in the timing. The torso angle changes only after the handle or the barbell passes the knees. Athletes will then finish the movement, avoiding the big lean back that is often seen in rowing and deadlifts.

Deadlift Movement Prep

Establish Set-up Position
– – – – – – – – – – – – – – – – – – – –
5 Deadlifts from Mid-Shin to Knee (Pausing at Each Position)
– – – – – – – – – – – – – – – – – – – –
5 Full Deadlifts

Rowing Movement Prep

Establish Catch Position & Hold for 10 Seconds
– – – – – – – – – – – – – – – – – – –
5 Leg Drives (Just Legs)
– – – – – – – – – – – – – – – – – – –
5 Leg Drives + 5 Full Strokes

Push Jerks

Midline

When catching a weight overhead, it is common to see athletes throw the head and chest forward to get under the weight, sometimes causing an overextension of the lower back. Throughout the whole movement today, we want to focus on making the belly and the back unmovable objects. Keeping the midline secure will better allow athletes to support their weight with elbows locked out. CrossFit athletes have very powerful hips, allowing them to throw a lot of weight overhead. We want to make sure we can safely hold whatever weight is up there, and that all starts with the midline. Throwing some holds and pauses in today to focus on controlling the weight and controlling the belly.

Movement Prep

3 Pausing Strict Press (3 Second Top Hold on Each)
– – – – – – – – – – – – – – – – – – –
3 Pausing Push Press (3 Second Top Hold on Each)
– – – – – – – – – – – – – – – – – – –
3 Pausing Push Jerk (3 Second Top Hold on Each)
– – – – – – – – – – – – – – – – – – –
Build to Lighter Weight
– – – – – – – – – – – – – – – – – – –
3 Pausing Push Jerk (3 Second Top Hold on Each)

1 Round

100 Meter Row
5 Deadlifts
5 Lateral Bar Burpees
5 Push Jerks

– – – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – – –

1 Round

50 Meter Row
5 Deadlifts
4 Lateral Bar Burpees
3 Push Jerks

While it is tempting to open up the workout with a fast 1000 meter row, the buy-in is the least important part of the workout. With our 2k happening last week, athletes can aim to hold a pace that is 8-10 seconds slower per 500 today. Much of the 15-20 seconds that is lost on the pace of the row can quickly be made up with a fast and immediate transition to the barbell for the first set of deadlifts and later in the workout with smart sets.

Once athletes reach the triplet, 2-3 quick sets on the deadlifts will likely be sustainable across the three rounds and allow athletes to maintain a respectable pace on the burpees. 12-9 or 8-7-6 are options that get athletes to 21 deadlift reps. On the burpees, we are looking to move consistently for all 15 reps at a pace that allows athletes to hold onto the push jerk barbell, ideally unbroken. It is not about speed, rather not slowing down. Putting it into cruise control on the burpees and unbroken on the push jerks is better than moving through the burpees quickly and having to break the push jerks into two sets.

Thursday 8.30.18

_____________________________________________________________________________________________________________________________________________________________________________________________________________________________
When we started CompTrain Class, our goal was simple—to help affiliate owners and coaches implement CompTrain programming in a group class setting, in a way that would both deliver elite fitness and the best hour of their members’ day. When we started this project, we had no idea how may people—if anyone—would use it.

One year later, we’re delighted to find that LOTS of you using it. We’ve been humbled by feedback from affiliate owners and coaches all over the world who follow CompTrain Class programming and lesson plans, which, for the last year, have been offered for free.

We are committed to continuing to grow and improve Class, and expanding the resources we’re able to offer to coaches that are dedicated to chasing excellence. Starting Monday, August 20th, CompTrain Class is moving to SugarWOD. The move represents a number of new features, including the ability to view programming one full week ahead of time, data tracking, a back-end operating system, and access to workouts and coaches notes from the SugarWOD app on your phone. (Click here for the full list of features!)

CompTrain Class plans will continue to be available here, free of charge, until Sunday, September 2nd. After the 2nd, Class programming will be housed exclusively on SugarWOD, for $39/month. Click here to view CompTrain Class in the SugarWOD Marketplace.
_____________________________________________________________________________________________________________________________________________________________________________________________________________________________

“Fight Back”

5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

“Fight Back” has athletes working for 3 minutes straight before resting for 1 minute. The score today is the lowest number of reps in any round of the five rounds. For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps. Athletes can keep a running count from their kettlebell swings to calories on the bike to make counting an easier task during the workout. The weight on the kettlebell should be something that athletes are capable of holding on to for 25+ unbroken repetitions when fresh. Is short on bikes, stagger heats by two minutes. If unable to use bikes, substitute 1 minute of rowing or 10 meter shuttle runs.

1 Minute

Easy Bike
Active Spidermans

:45 Seconds

Moderate Bike
Active Samson + Air Squat

:30 Seconds

Faster Bike
Push-up to Down Dog

1 Minute

PVC Hinge Drill: This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern of the kettlebell swings. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 minute of hinging will give them valuable feedback to transfer over into the workout.

Pigeon Pose – 1 Minute Each Side

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.

Child’s Pose – :45 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Reverse Lunges

Balance

Anytime we move the legs in opposite directions, balance becomes a major factor. While the reverse lunges aren’t quite as technical as movement like the split jerk, proper foot placement is helpful in being able to effectively complete the movement. The set-up position of the reverse lunge should be a natural position, somewhere between a squat and deadlift stance. Going too narrow has athletes walking on a tight rope. Wider than shoulder width is unnatural and leads to clunky movement. Keeping the shoulders square and returning to the same position following each rep better ensure good balance through the reverse lunges.

Lean

A subtle lean forward with the torso in the lunge will allow athletes to better utilize their hamstrings and glutes during the lunge, taking some of the pressure off the front of the knee. When athletes have an overly vertical torso, it places the hip in a more challenging position to generate power through the floor and relies more on the knee. This slight lean forward also assists well with the forward momentum necessary to stand up. While we do want a little bit of a lean, we want to avoid the chest dropping by keeping the torso angle fixed during the step back and step up.

Movement Prep

Establish Bottom Position on Each Leg
6 Alternating Reverse Lunges

Bike

Seat Distance

We know that in a movement like the reverse lunge above, rotating the torso side to side would be a productive use of our energy. The same goes for the bike. One of the reason this excessive rotation can happen is due to how far the seat is placed either forwards or backwards. If athletes are set up too close to the handles, they won’t be able to get full extension with the arms, causing the handle to rotate one side of the body as it come back. If athletes are too far away from the handles, they will have to excessively lean forward at the torso, just like we talked about avoiding in the reverse lunges. This over lean makes it hard to both drive with the arms and breathe. Setting the seat to a comfortable position where athletes can effectively push and pull without having to rotate too much is ideal.

Movement Prep

Set Seat Distance
15 Seconds Moderate Bike

Kettlebell Swings

Front & Back

The overhead position of the kettlebell swing is essentially the hollow position we often use in our gymnastic movements. One of the common faults in the full swing is bringing the hips forward and sending the shoulders back excessively, which overextends the spine and doesn’t utilize the muscle of the hips and legs to their full capacity. Rather than doing too much with either the upper or lower half, we want to meet up in the middle, squeezing the belly button back and glutes forward. Applying equal pressure in either direction balances out the body and better allows athletes to find the “hollow” position we are looking for in the swing.

Cycle Time & Breathing

After the athletes find good extension, there are a couple of options as far as the path of the kettlebell. There is the traditional swing in which the arms remain straight the whole time and the kettlebell travels in an arcing motion away from the body. The second option is a snatch-like motion where the arms bend after hip extension to keep the bell close to the body followed by a punch up. The first option is a touch slower, but doesn’t tax the shoulders quite as much as the second option. The snatch-like option is quicker, allowing athletes to accumulate more reps if they can hold on. On both options, the weightless moment at the top is the best time to push a big breath out.

Movement Prep

With Lighter Kettlebell:
5 Kettlebell Deadlifts
5 Russian Swings
5 Full Swings
– – – – – – – – – – – – – – – – –
With Workout Kettlebell:
3 Russian Swings
3 Full Swings

1 Round

20 Seconds Kettlebell Swings
20 Seconds Reverse Lunges
20 Seconds Calorie Bike

When first looking at this workout, it is best to identify where athletes will likely have to stop moving. The lunges are performed with just the body weight and the bike is a cyclical movement, so athletes will be able to keep moving for the full minute on both of those stations. The kettlebell swings present more of a challenge, with athletes having to hold onto an object. Coming off a minute of rest each round, let’s challenge athletes to hold on for one large set here. Even if they only work for 45-50 seconds, they still got a lot of reps done and have a few seconds of rest to transition to the next movements.

As far as the scoring structure goes, athletes are rewarded for consistency across the five rounds. It is helpful to set the tone in the first round with a number at each movement that feels attainable, even later in the workout. Set a target and work to get back to it each and every time the station comes up. The bike will likely be the most difficult station to replicate. Push hard to hit the target knowing that there is a minute of rest to follow.

Wednesday 8.29.18

_____________________________________________________________________________________________________________________________________________________________________________________________________________________________
When we started CompTrain Class, our goal was simple—to help affiliate owners and coaches implement CompTrain programming in a group class setting, in a way that would both deliver elite fitness and the best hour of their members’ day. When we started this project, we had no idea how may people—if anyone—would use it.

One year later, we’re delighted to find that LOTS of you using it. We’ve been humbled by feedback from affiliate owners and coaches all over the world who follow CompTrain Class programming and lesson plans, which, for the last year, have been offered for free.

We are committed to continuing to grow and improve Class, and expanding the resources we’re able to offer to coaches that are dedicated to chasing excellence. Starting Monday, August 20th, CompTrain Class is moving to SugarWOD. The move represents a number of new features, including the ability to view programming one full week ahead of time, data tracking, a back-end operating system, and access to workouts and coaches notes from the SugarWOD app on your phone. (Click here for the full list of features!)

CompTrain Class plans will continue to be available here, free of charge, until Sunday, September 2nd. After the 2nd, Class programming will be housed exclusively on SugarWOD, for $39/month. Click here to view CompTrain Class in the SugarWOD Marketplace.
_____________________________________________________________________________________________________________________________________________________________________________________________________________________________

Thruster

Heavy Set of 3

“Flash Flood”

2 Rounds:
400 Meter Run
21 Thrusters (95/65)

Two part workout today with a focus on the thruster. Athletes will begin the day by building to a heavy set of three from the floor. Athletes have the option of squat cleaning the first rep on both pieces today. “Flash Flood” is design to be quick and dirty sprint workout. The weight athletes choose here is something that they know they can complete with a maximum of one break each set. If athletes are on the fence about weight, it is better to go too light and unbroken than too heavy with multiple breaks. Substitutions for runs listed in teaching section.

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Warrior Squats – 1 Minute

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.

Thrusters

Rack Position

A good rack position is everything in the thruster. If athletes are able to dial in bar placement, it allows them to use the biggest and strongest muscles in the body to move the bar: the legs. If positioning is off, the arms take on more of the weight than they can effectively handle. It’s like trying to tee off with a putter instead of a driver when the arms do most of the work. It might get the job done, but with significantly less power and worse results.

The first thing to consider when establishing the rack position is what the hands are doing. Because this is a combination of two movements, we have to find a middle ground with the grip. A full death grip on the barbell will lead to some positioning struggles in the squat and automatically start involving more of the arms. A loose fingertip may make the squat easier, but will be difficult to press, forcing athletes to have to re-catch the barbell overhead. That nice middle ground is a full, but relaxed grip on the barbell that allows for the best of both worlds, which is exactly what a thruster is. Why have just a front squat or just a push press when you can have the best of both worlds?

The second thing to consider once the hands are on the barbell is what the elbows are doing. Just as before, we want to find the middle ground between front squat elbow position and a press elbow position. A good rule of thumb to think about is that the elbows should always be in front of the wrists. This position makes for an easier transition from squat to press.

Finally, maintaining a big chest throughout the movement gives the barbell a shelf to sit on. The moment the bar loses contact with the shoulders is when the arms takeover. Looking for the barbell to remain in contact with the front of the shoulders until the very last moment.

Drive

If the rack position is dialed in correctly, we’re in business to tee off with our drivers. The more power we can get out of the leg drive, the easier that bar will fly to the finish position of the thruster. In the portion of the lift, athletes can think about driving the legs straight and driving the head towards the ceiling quickly. If done correctly, the arms will simply be there to guide and support the bar overhead. Squat, drive, and finish.

Movement Prep

Establish Rack Position
– – – – – – – – – – – – – – – – – –
5 Pausing Front Squats
– – – – – – – – – – – – – – – – – –
5 Push Press
– – – – – – – – – – – – – – – – – –
5 Thrusters

Athletes will have 15 minutes in groups of 2-3 to build to a heavy set of 3 from the floor. Putting athletes into these small groups limits the number of people moving at once, giving coaches a better chance to effectively see and correct movement. Work around the room from athletes who need the most assistance to athletes who need less assistance, making it a point to give everyone a cue. While athletes have the option to squat clean the first rep from the floor, power cleaning the weight and getting into a good position may be more beneficial, especially as the weight starts to increase.

Running

Push or Pull?

Typically when we are trying to powerfully move an object, we aim to reach triple extension. In triple extension, the ankles, knees, and hips all extend, generating a good amount of force. When lifting a barbell or jumping on a box, we are trying to work against gravity to accomplish the task. The opposite is true for Pose Running. In this scenario, we are looking to use gravity to our advantage, using as little muscular energy as possible. We often talk about pushing through the floor or driving the legs straight, as we did in the thrusters above. Rather than thinking of getting a strong push-off the back leg while running today, we can simply think about pulling the leg off the ground to change which leg is supporting our body weight. A slightly lean forward at the ankles followed by a pull with the hamstring accomplishes forward motion with as little energy as possible. With this slight lean forward, athletes are looking to pull their relaxed foot up so that their legs resemble the number 4. In this position, the ankle bone of the pulling leg will be parallel with the knee of the leg on the ground. On the wall, we’ll feel out the lean, pull, and proper “4” positioning.

Movement Prep

Establish Slight Lean Against Wall
Establish “4” Positioning With Right Leg
Establish “4” Positioning With Left Leg
– – – – – – – – – – – – – – – – – –
5 x Right Leg Pull
5 x Left Leg Pull
– – – – – – – – – – – – – – – – – –
10 x Alternating Pull
– – – – – – – – – – – – – – – – – –
100 Meter Run

Movement Substitutions

500/400 Meter Row
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike
800 Meter Bike Erg

1 Round

50 Meter Run
5 Thrusters

There are some where being methodical about pacing pays off. There are some days where turning off the brain and going is the best option. Today is one those turn the brain off workouts. There is not much to think about other than moving fast and trying to hold onto the barbell. Athletes want to find the max speed on each run that allows them to ideally go unbroken, taking one break if completely necessary. The legs will undoubtedly be fatigued going into the second run. Really thinking about falling and pulling here will enable athletes to maintain some speed in getting to the final barbell. Bring the energy, blast the music, and push athletes to hold on for those final 21 reps.

Tuesday 8.28.18

_____________________________________________________________________________________________________________________________________________________________________________________________________________________________
When we started CompTrain Class, our goal was simple—to help affiliate owners and coaches implement CompTrain programming in a group class setting, in a way that would both deliver elite fitness and the best hour of their members’ day. When we started this project, we had no idea how may people—if anyone—would use it.

One year later, we’re delighted to find that LOTS of you using it. We’ve been humbled by feedback from affiliate owners and coaches all over the world who follow CompTrain Class programming and lesson plans, which, for the last year, have been offered for free.

We are committed to continuing to grow and improve Class, and expanding the resources we’re able to offer to coaches that are dedicated to chasing excellence. Starting Monday, August 20th, CompTrain Class is moving to SugarWOD. The move represents a number of new features, including the ability to view programming one full week ahead of time, data tracking, a back-end operating system, and access to workouts and coaches notes from the SugarWOD app on your phone. (Click here for the full list of features!)

CompTrain Class plans will continue to be available here, free of charge, until Sunday, September 2nd. After the 2nd, Class programming will be housed exclusively on SugarWOD, for $39/month. Click here to view CompTrain Class in the SugarWOD Marketplace.
_____________________________________________________________________________________________________________________________________________________________________________________________________________________________

“Criss Cross”

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

In “Criss Cross”, we are looking for weights and movement variations that athletes are capable of cycling unbroken when fresh, understanding that they will definitely break up repetitions during the workout. Rather than load or movement complexity being a reason to stop, breathing and grip will likely be limiting factors in this 15 minute workout. Bringing down the reps or difficulty of the higher skilled double unders and toes to bar are great options to allow athletes to work on the movement while still maintaining a good rhythm and pace.

:30 Seconds

Quad Stretch
Straight Leg Kicks
Jumping Jacks

Active Spidermans
Air Squats
Easy Single Unders

Active Samson
Push-up to Down Dog
Higher Single Unders

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Couch Stretch – 1 Minute Each Side

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 not overwhelming stretch. Focus on your breathing.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Double Unders

Jump, Then Bound

The term jump rope is a little misleading. While the initial movement off the ground is a jump, every repetitions from there on out is a bound. Jumping involves more time on the ground and more leg musculature getting the body off the ground, where bounding uses momentum and the stretch reflex of the lower leg to generate height. The former is more taxing than the latter and will sometimes involve jumping the knees up or the feet forward or backwards of the body. The less demanding bound happens when athletes stay light on their feet, allowing the heels to gently kiss the ground on each rep. Absorbing the weight with the front of the foot and allowing the back of the foot to follow is what creates the stretch reflex through the connective tissues. Today, we can aim to jump only when we are starting the first rep and find a nice rhythm of bounding after.

Movement Prep

Without Ropes:
5 Small Jumps
5 Tall Jumps
– – – – – – – – – – – – –
5 Small Bounds
5 Tall Bounds

With Ropes:
15 Seconds Easy Single Unders
15 Seconds Higher Single Unders
15 Seconds Double Unders Practice

Movement Substitutions

Reduce Reps
60 Single Unders
30 Seconds Double Under Practice (Per Set)

Toes to Bar

BBQ

When athletes assume a hollow or arch position on the ground, they have to flex the belly, butt, and quads to assist in keeping the feet from touching the ground. If they were to allow the quads to relax, the legs would move towards the ground and they would no longer be in position. On the floor, these benefit are well understood. Today, we can aim to carry this concept onto the bar. This fault is typical seen in the arch position, where it is common for athletes heels to reach towards their butt. Let’s strive for quality of the kip, not the size of the kip.

Active Shoulder

Coming back to the hollow and arch positions on the ground, we can now think of what the arms are doing. While athletes are hollow, they are actively pulling the shoulders off the ground by pressing their palms towards their hips while elbows remain by the ears. In the arch position, they are now keeping the upper body off the ground by pulling their hands behind them. Moving to the pull-up bar, the shoulders always want to be doing something. In hollow they are pressing and in arch they are pulling back. Keeping the shoulders working the whole time allows athletes to productively work the whole time, avoiding the often frustrating swinging toes to bar.

Movement Prep

15 Second Hollow Hold on Ground
15 Second Arch Hold on Ground
– – – – – – – – – – – – – – – – – –
10 Second Hollow Hold on Bar
10 Second Arch Hold on Bar
– – – – – – – – – – – – – – – – – –
15 Second Hollow Hold on Ground
15 Second Arch Hold on Ground
– – – – – – – – – – – – – – – – – –
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar

Movement Substitutions

Reduce Reps
Knees to Chest
Toes as High as Possible

Power Cleans

Knuckles Down

We’ll focus on what are knuckles are doing in the clean for a few reasons. The first is keeping the bar close. If athletes can keep their knuckles down as the bar is traveling up the body, the elbows naturally track high and outside, allowing the bar to remain close to the center. For the knuckles to be facing forward, the elbows would have to be pointing back and not up. That means the bar is likely swinging a little further away from the middle of the body, making it harder to control. Keep the knuckles down for as long as possible.

Getting the knuckles down starts from the set-up position. If athletes can “wrist curl” the bar slightly, it will ensure a secure grip, better prevent an early arm bend, and help set the tone for keeping the bar close. The order of operations when setting up for the first rep can be grip (hook grip and knuckles down), pull the body down into position, execute.

Movement Prep

Establish Grip
3 Hang High Pulls
3 Hang Muscle Cleans
– – – – – – – – – – – – – – – – – –
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
– – – – – – – – – – – – – – – – – –
Build to Workout Weight

1 Round

10 Double Under or Single Unders
5 Power Cleans
10 Double Under or Single Unders
5 Toes to Bar

In this grip intensive workout, strategic breakups from the beginning will lead to consistency later in the workout. Let’s break because we want to, not because we have to. Proficiency on double unders will determine much of the strategy there, but aiming for 1-3 planned sets on all of these movements. 1 x 30, 2 x 15, or 3 x 10 on the double unders are some options for athletes. On the toes to bar and cleans, 6-5-4 or 5-5-5 from the onset of the workout are sets that can be maintained once we are past the 10 minute mark.

Monday 8.27.18

_____________________________________________________________________________________________________________________________________________________________________________________________________________________________
When we started CompTrain Class, our goal was simple—to help affiliate owners and coaches implement CompTrain programming in a group class setting, in a way that would both deliver elite fitness and the best hour of their members’ day. When we started this project, we had no idea how may people—if anyone—would use it.

One year later, we’re delighted to find that LOTS of you using it. We’ve been humbled by feedback from affiliate owners and coaches all over the world who follow CompTrain Class programming and lesson plans, which, for the last year, have been offered for free.

We are committed to continuing to grow and improve Class, and expanding the resources we’re able to offer to coaches that are dedicated to chasing excellence. Starting Monday, August 20th, CompTrain Class is moving to SugarWOD. The move represents a number of new features, including the ability to view programming one full week ahead of time, data tracking, a back-end operating system, and access to workouts and coaches notes from the SugarWOD app on your phone. (Click here for the full list of features!)

CompTrain Class plans will continue to be available here, free of charge, until Sunday, September 2nd. After the 2nd, Class programming will be housed exclusively on SugarWOD, for $39/month. Click here to view CompTrain Class in the SugarWOD Marketplace.
_____________________________________________________________________________________________________________________________________________________________________________________________________________________________

“Lace Up”

AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)

With 180/170 reps per round, athletes will see how far they can make it into this workout over the course of 13 minutes. The goal is for every athlete to get to the burpee box jumps. In order to accomplish that, we want to choose weights on the dumbbell snatches and wallballs that athletes are capable of completing 25+ repetitions unbroken when fresh. If short on rowers, stagger heats by three minutes.

:30 Seconds

Easy Row
Active Spidermans

Moderate Row
Active Samson

Faster Row
Push-up to Down Dog

Dumbbell Warmup

3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges

Performed with light dumbbell. 3 repetitions per side.

Dumbbell Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.

Dumbbell Squat Hold – 1 Minute

Using the dumbbell to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Child’s Pose on Medicine Ball – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Burpee Box Jumps

Chest Up

Knowing that this is a two part movement, being efficient in the first makes the second much easier. Coming out of the burpee, we can make the transition to the box jump easier by landing with the hips back and chest up. The finish position of the “pop” out of the burpee will look very much like the loading position of the box jump. It is common to see the hips high and chest down when coming out of the burpee. This would make the path from burpee to box jump more difficult. Chest up, then jump up.

Footwork

As a clarification, these are burpee box jumps and not burpee box jump overs. One major difference between the two is that athletes stand up all the way on straight jumps and do not have to stand up burpee box jump overs. After standing up all the way on the box, there are a couple different ways that athletes can return to the ground. The first would be to jump the feet far enough back where they can flop down to the ground. The second would be to step off the box, which requires more work out of the legs, but is more controlled. On either footwork choice, athletes want to avoid any unnecessary steps, keeping the top of the head as close to the box as possible without actually hitting.

Movement Prep

3 Push-ups
3 Frog Hops
3 Burpees
– – – – – – – – – – – – –
3 Step-ups (Each Leg)
2 Box Jumps (Shorter Height)
1 Burpee Box Jump (Short Height)
– – – – – – – – – – – – –
2 Burpee Box Jumps (Workout Height)

Rowing & Wallballs

Heels & Hips

We know the importance of keeping the heels down in nearly every movement in CrossFit. This is often overlooked while rowing, as the majority of athletes push only through the toes. In the catch position, we can aim to keep the heels in contact with the machine with the hips are back. Hips back means that there is a gap between the seat and the feet, allowing athletes to load the posterior and keep the legs in a good driving position.

On the wallballs, the hip and heels are also a main focus. Upon receiving the ball, athletes want to lead the squatting motion by sending the hips down and back as the heels remain in contact with the ground. Leading with the knees forward or coming up on the toes throws off athletes balance and potential power that they can put into the throw. This throw requires a good deal of accuracy over a high number of reps, making positioning and balance all the more important.

Rowing Movement Prep

10 Strokes (2 Second Pause in Catch)

Wallball Movement Prep

5 Pausing Medicine Ball Air Squats
5 Medicine Ball Push Press
5 Wallballs

Dumbbell Snatches

Elbows Locked

A common fault of the dumbbell snatch is to see soft elbows on both the pull off the ground and when receiving the dumbbell overhead. Having a strong locked out elbow during the jump enables athletes to generate more power with the legs, giving the bell a more weightless feeling. Receiving it locked out overhead avoids press outs that can excessive tax the shoulders. The longer the arm stays straight today, the better.

Muscle vs. Traditional

There are two types of dumbbell snatch variations often seen. They are the muscle snatch vs. traditional snatch. We can almost picture the muscle snatch as the finish of a push press, where there is no re-bend of the legs, where the traditional snatch is receiving a push jerk, where the knees are allowed to bend. The muscle snatch is a quicker from point A to point B due to the fact that athletes are getting to full extension and staying there. The traditional snatch requires athletes to reach full extend, dip back under, and then reach full extension again. Because of this, the time to completion on each rep may be a little longer. Athletes can feel the difference between the two and make a decision on what is more sustainable for them over the 60 reps and 13 minutes.

Movement Prep

Each Arm With Lighter Weight:
3 Deadlifts
3 High Pulls
3 Strict Press
6 Alternating Dumbbell Snatches

1 Round

6 Alternating Dumbbell Snatches
5 Wallballs
4 Calorie Row
3 Burpee Box Jumps

– – – – – – – – – – – – – – – – – – – – – – – – – –
Build to Workout Weight Dumbbell
– – – – – – – – – – – – – – – – – – – – – – – – – –

1 Round

6 Alternating Dumbbell Snatches
5 Wallballs
4 Calorie Row
3 Burpee Box Jumps

While this is an AMRAP workout, we can think of it as a ALRAP. As Little Rest as Possible. The first two movements have the biggest potential for athletes to rest for a significant amount of time. We don’t have to think big sets here, rather what rep scheme will allow for as little rest as possible before picking the bell or ball up again. This could be 10 sets, 5 sets, or 2 sets depending on the athletes. A good rule of thumb is to keep rest under 10 seconds. If athletes have to rest more than 10 seconds, the sets are likely too big. When the dumbbell or ball is on the ground athletes can take a look at the clock or count to themselves to keep them on track.

Sunday 8.26.18

_____________________________________________________________________________________________________________________________________________________________________________________________________________________________
When we started CompTrain Class, our goal was simple—to help affiliate owners and coaches implement CompTrain programming in a group class setting, in a way that would both deliver elite fitness and the best hour of their members’ day. When we started this project, we had no idea how may people—if anyone—would use it.

One year later, we’re delighted to find that LOTS of you using it. We’ve been humbled by feedback from affiliate owners and coaches all over the world who follow CompTrain Class programming and lesson plans, which, for the last year, have been offered for free.

We are committed to continuing to grow and improve Class, and expanding the resources we’re able to offer to coaches that are dedicated to chasing excellence. Starting Monday, August 20th, CompTrain Class is moving to SugarWOD. The move represents a number of new features, including the ability to view programming one full week ahead of time, data tracking, a back-end operating system, and access to workouts and coaches notes from the SugarWOD app on your phone. (Click here for the full list of features!)

CompTrain Class plans will continue to be available here, free of charge, until Sunday, September 2nd. After the 2nd, Class programming will be housed exclusively on SugarWOD, for $39/month. Click here to view CompTrain Class in the SugarWOD Marketplace.
_____________________________________________________________________________________________________________________________________________________________________________________________________________________________

“Down & Dirty”

For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

There are two halves to this cardio and bodyweight workout, with no rest between them. Athletes will cut the work in half on the second part of the workout. Athletes should choose variations on the strict pull-ups and push-ups that allow them to complete the work in 1-2 sets each set. Similar to yesterday, athletes will complete their calories on the rower before moving to the two rounds of body weight movements. Once the two rounds of bodyweight movements are complete, they will move to the bike, repeating this format until the completion of the workout. If unable to assault bike, complete an equal calorie row or equal calories on another bike in its place.

:30 Seconds

Easy Row
Easy Bike
Active Spidermans

Moderate Row
Moderate Bike
Push-up to Down Dog

Faster Row
Faster Bike
Active Samson + Air Squats

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – :30 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose – :45 Seconds Each Side

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.

Strict Pull-ups & Push-ups

Body Position

Every pull-up and push-ups is a plank (or hollow), but not every plank is a pull-up or push-up. Good body positions here helps athletes build strength in the right positions instead of positions of compensation. It is common to see an aggressive arch of the back when push-up off the ground or pulling the body up. Pull the belly button towards the rib cage and keep the body as straight as possible, even if that means breaking sets up more than expected or dropping the reps down. Short term pain for long term gain.

Strict Pull-ups Movement Prep

10 Scap Pull-ups
1-3 Strict Pull-ups

Strict Pull-ups Substitution

Reduce Reps
Banded Strict Pull-ups
Ring Rows

Push-up Movement Prep

:15 Second Push-up Plank
5 Push-ups

Push-up Movement Substitution

Reduce Reps
Push-ups to Box or Bench

Air Squats, Sit-ups, Rowing & Bike

Low Back

We want to do our best to maintain the natural lumbar curve we have in our spine during all movements. In the pull-ups and the push-ups above, it is common to see an overextension of this curve. However, in the squat, sit-ups, and rowing & bike, it is more common to see a rounding over than a reaching back. This is typically seen as the chest and shoulders drooping forward. Keeping the head tall, shoulders back, and chest up throughout these movements better allows for good movement.

Air Squat Movement Prep

5 Hands Up Air Squats
5 Air Squats

Sit-up Movement Prep

5 Sit-ups

Rowing & Bike Movement Prep

:20 Second Moderate at Each

1 Round

6 Calorie Bike
3 Strict Pull-ups
3 Push-ups
3 Air Squats
3 Sit-ups
6 Calorie Row

Pace on the machines and the upper body movements provide the biggest challenges in today’s workout, but the structure of the workout allows for little interference between exercises. You go from strictly cardio movements, to two upper body movements, followed by a lower body and core movement.

Athletes can therefore push the pace a little harder than usual on the machines knowing that they next two movement don’t involve a ton of breathing. This pace is still probably somewhere around 75-80% effort.

Athletes can then aim to complete the strict pull-ups and push-ups in 1-2 sets, as that will likely be sustainable later on.

The next two movements, air squats and sit-ups, are a great opportunity to move through steadily, allowing the upper body to recover for the next set or the breathing to recover for the next machine movement. Mentally breaking these movements up into three categories (machine, upper, and lower) will better allow athletes to keep their effort high.

Saturday 8.25.18

_____________________________________________________________________________________________________________________________________________________________________________________________________________________________
When we started CompTrain Class, our goal was simple—to help affiliate owners and coaches implement CompTrain programming in a group class setting, in a way that would both deliver elite fitness and the best hour of their members’ day. When we started this project, we had no idea how may people—if anyone—would use it.

One year later, we’re delighted to find that LOTS of you using it. We’ve been humbled by feedback from affiliate owners and coaches all over the world who follow CompTrain Class programming and lesson plans, which, for the last year, have been offered for free.

We are committed to continuing to grow and improve Class, and expanding the resources we’re able to offer to coaches that are dedicated to chasing excellence. Starting Monday, August 20th, CompTrain Class is moving to SugarWOD. The move represents a number of new features, including the ability to view programming one full week ahead of time, data tracking, a back-end operating system, and access to workouts and coaches notes from the SugarWOD app on your phone. (Click here for the full list of features!)

CompTrain Class plans will continue to be available here, free of charge, until Sunday, September 2nd. After the 2nd, Class programming will be housed exclusively on SugarWOD, for $39/month. Click here to view CompTrain Class in the SugarWOD Marketplace.
_____________________________________________________________________________________________________________________________________________________________________________________________________________________________

“Fender Bender”

Teams of 3
For Time (30 Minute Cap):
400 Meter Sandbag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Teams will chip away at the work in today’s workout, breaking up the sandbag distance and reps on the barbell as they see fit. There are only three 400 meter sandbag runs in the workout, with rounds of barbell work sandwiched between. Athletes will complete the run, followed by all three rounds on the barbell, before moving to the next run. This format repeats itself until the finish or the workout or when the clock hits 30 minutes. The push jerks are likely the limiting factor of the three barbell movements. The weight used should be something that athletes are capable of completing 20+ push jerks unbroken when fresh. Team will share one barbell unless athletes plan on using different weights.

:30 Seconds

Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Slow Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Sandbag Run

More Steps

A common misconception in running is that the longer your strides are, the faster you’ll complete your run. However, when athletes foot travels too far out of the back or the front, it results in either a heel strike or a mid-foot strike. In both these scenarios, the foot striking out in front of the center of mass serves as a brake, slowing athletes down and putting a lot of impact on the joints. Rather than reaching with the foot, we want to think about quickly pulling the foot up so that the ankle bone of one foot is in line with the opposite knee. The more steps taken directly under the body, the better running will look and feel, especially with the added weight of the sandbag.

Movement Prep

100 Meter Sandbag Run (As a Team)

Deadlifts – Hang Power Cleans – Push Jerks

Forearms

In the set-up position of the deadlift, the hips will be positioned slightly above the knees with the forearms just outside of the legs and slightly behind the shoulders. If the forearms are in front of the shoulders, it likely means that the barbell is too far away from the body to get a good pull.

On the hang power cleans, we can think of always pulling the forearms back towards the body. Any little bit of separation here will make the bar feel heavier. Pull the forearms back and then punch them through hard to secure the barbell on the shoulders.

Wherever the forearms are pointed while in the front rack position of the push jerk is where the bar will end up overhead. If the chest/elbows drop in the dip or are behind the bar from the start, the bar will finish out in front of the body. Establishing and maintaining elbows slightly in front of the bar during the dip will result in the forearms pointing directly over the middle of the body, where we want the bar to go.

Deadlift Movement Prep

Establish Set-up Position
5 Deadlifts

Hang Power Clean Movement Prep

3 High Hang Power Cleans
3 Hang Power Cleans

Push Jerk Movement Prep

Establish Front Rack
3 Dip & Stands
____________

3 Push Press
3 Push Jerks
____________

Build to Workout Weight

1 Round

100 Meter Sandbag Run
9 Deadlifts
9 Hang Power Cleans
9 Push Jerks

*Team Totals

Starting with the sandbag run, it may be beneficial to put the strongest athlete on the team third in the rotation. This gives the first two athletes more time without the bag, allowing them to excel more on the barbell work upon returning inside. Athletes can decide where they are going to switch off based on the run route, but equal distances are easiest logistically. For athletes with the bag, the goal is to run fast, switching before they start to slow down.

On the barbell work, athletes will rest for twice as long as they work, allowing them to push when it is their turn to go. A simple breakdown strategy is listed below, but teams can adjust as needed based on strengths, weaknesses, and fatigue levels during the workout.

Deadlifts (10-10-10)
Hang Power Cleans (8-8-9)
Push Jerks (6-7-7)