Comptrain Class
Programming

Wednesday 1.17.18

“Slap Happy”

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Working 5 minute intervals today that all begin with a 100 Double Under Buy In. The Buy In only happens once, and in the remaining time athletes will complete as many rounds and reps as possible of front squats and burpee box jump overs. The front squat weights should be something that athletes can clean from the ground and perform unbroken every time they pick up the barbell. With a short window, using a lighter weight if on the fence will get athletes a better workout as they get more work done. All sections will be scored separately. Stagger athletes on opposite intervals if short on equipment/space.

:30 Seconds

Jumping Jacks
Active Spiderman

Quick Single Unders
Air Squats

Higher Single Unders
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

Burpee Box Jump Overs

Heels Down

Often times when athletes jump out of a burpee and onto a box, the whole movement takes place on the toes. Rather than doing this and excessively taking the quads, athletes can make sure to land with the heels down on the first jump and the second jump. Doing so allows athletes to be better prepared to hang on for a large set of front squats.

Movement Prep

3 Frog Hops
3 Burpees

3 Step-ups Each Leg
3 Box Jump Overs

3 Burpee Box Jump Overs

Double Unders

Upper Body

In the movement to follow the double unders, you don’t think of them primarily as upper body movements, but holding the bar in the front rack and pressing off the floor is much more difficult if the shoulders do more work than they are supposed to on the double unders. Keeping the upper arm static while the wrists do the work makes a big difference when it comes to how athletes perform on the double unders, but also on how they feel on the squats and burpees.

Movement Prep

:15 Seconds Double Taps
:15 Seconds Double Under Practice

Movement Substitutions

Reduce Reps
200 Single Unders
1:30 Double Under Practice

Front Squats

Sit Back

With much of the work on the double unders taking place on the front of the foot, athletes have to adjust to sitting back so the weight stays balanced in the front squat. When the weight comes forward onto the toes, the chest and elbows can drop, making the weight feel heavier and restricting breathing. Sending the hips back allows for a better upright position.

Movement Prep

5 Pausing Front Squats
Build to All Weights

1 Round

15 Double Unders
5 Front Squats (Opening Weight)
3 Burpee Box Jump Overs

The double unders are exactly what they are listed as. A buy in. They do not count towards the score, rather they are a prerequisite to getting to the scored portion of the workout. Breaking those up in a manner that allows athletes to attack the upcoming couple is better than feeling gassed following that movement. After the jump rope is finished, the workout comes down to the front squats. With a small number of burpee box jumps, much of the time will be spent on the barbell, so moving at a pace on the four reps that allows athletes to hold onto the bar for all the reps will allow them to get the most possible work done. The 5 minutes of recovery allows athletes to push the pace a little harder within their work intervals.

Tuesday 1.16.18

“Handlebars”

4 Rounds:
30/24 Calorie Schwinn Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

In this four round triplet, looking for athletes to choose a weight on the barbell that they have the ability to complete unbroken if necessary. However, within the workout these are expected to be performed in small sets or quick singles. If unable to use a Schwinn Bike, substitute either a 21/15 Calorie Assault Bike or Row. If need, stagger athletes by 2-3 minutes based on number of bikes. 

:30 Seconds

Easy Bike
Walkouts

Medium Bike
Active Spidermans

Faster Bike
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

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.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Toes to Bar

Active Shoulder

You can bring athletes through a test to show them the importance of an active shoulder. Have them lay on the ground with their hands off the ground. From here they will bring the knees to the chest and roll the feet overhead. Now, have them either hold onto a post of push against a partners arms and repeat the same drill. They will find the former is much more difficult because shoulders are not used for leverage in this position. This can be repeated on the bar with a knee to chest and roll from a dead hang and and then an active shoulder.

Movement Prep

10 Scap Pull-ups
5 Kipping Swing
5 Knees to Chest
5 Toes to Bar

Movement Substitutions

Toes as High as Possible
Knees to Elbow
Knees to Chest

Clean and Jerk

Jump & Drop

On both the clean and the jerk today, we want to think of jumping and dropping. However, often times when we hear jump, athlete raise the questions if they should actually leave the floor. In reality, the cue to jump is thrown out there in order to get them to reach triple extension and not literally jump off the ground. What sometimes happen is that athletes jump, but float in the air instead of finding a quick and aggressive extension. A way to help athletes find this powerful triple extension is to try and have them jump as hard as they can without really leaving the floor. The space under their feet will be more like the size of a credit card. In this drill, they will powerfully extend the hips, knees, and ankles by jumping through the heels. This extension followed by a quick drop will allow them to move the barbell more efficiently that jumping through the air in a more relaxed manner.

Movement Prep

3 Jump & Shrug
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Power Cleans

3 Strict Press
3 Push Press
3 Push Jerks

3 Clean and Jerks

Build to Lighter Weight

1 Round

Performed with Lighter Weight
6 Calorie Bike
4 Toes to Bar
2 Clean and Jerks

1 Round

Performed with Workout Weight
6 Calorie Bike
4 Toes to Bar
2 Clean and Jerks

We talked about pacing a lot, but finding this pacing and strategy is how athletes get more work done in less time, which gets them fitter and healthier. With the clean and jerks best performed as singles today, athletes will need to find their speed on the bike and toes to bar. 2-3 sets on the toes to bar would be a safe option from the beginning. Many athletes would end up breaking there later in the workout, so it would also be smart to take the planned rests early as well to avoid unplanned rests. Breaking here also allows them to push the pace a little extra on the bike. If they know that they only have to come off the bike and do 5 reps, they can be a little more aggressive as this is an exponential return on calories.

Monday 1.15.18

Back Squat

3 Sets of 5

“Doctor’s Orders”

3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row

Beginning today with a weightlifting piece followed by a simple triplet for conditioning. Athletes have the choice on the back squats whether to build with each set or stay at the same weight across. We want this to be a challenging weight for 5, but not a maximum weight for 5.

:30 Seconds

Easy Row
Active Spidermans

Medium Row
Air Squats

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

Squat Hold – 1 Minute

Using a post or barbell on the ground for leverage, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drive the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Mini Band Walks

Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 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, pausing for a few seconds in order to feel a stretch.

Back Squats + Air Squats

Neutral Spine

If you assume a natural standing position and pull the front of the shirt tight, you will see the normal resting spine position of the lower back. During any movement, we want to make sure that this position remains this way. Often when athletes squat, the lower back either rounds forward or hyperextends. Keeping the belly tight as athletes send the hips back will help avoid overextension. Staying braced in the bottom will help with the rounding, or “butt wink”.

Spread The Floor

Collapsing ankles and collapsing knees put those structures in compromised positions. One way to prevent this less safe position is to pretend to spread the floor with the feet planted on the ground. This works to raise the arches and activate the glutes, placing the knees and ankles in a better spot.

Movement Prep

5 Air Squats
5 Back Squats

Push-ups

Vertical Forearms

In the bottom of the push-up, a vertical forearm is a sign of good position and proper leverage. You will often see the hands either too far forward or too wide, putting extra pressure on the soft tissue structures of the shoulder. Laying flat on the ground, athletes can bring the thumbs near the bottom of the chest and just off the rib cage to find this vertical forearm position.

Belly Tight, Butt Tight

A surefire way to get better at proper push-ups is to press an appropriate percentage of bodyweight with a straight body. When athletes snake their push-ups, they are pressing a less percentage of their body weight, which some athletes should do, but here with an overextended back. Pressing from the knees, to a box, or to a bench with a straight body is more beneficial than snaking push-ups. Keeping the belly tight and the butt tight throughout the whole range of motion will help athletes keep a rigid body.

Movement Prep

Establish Bottom Position
Establish Top Position
5 Push-ups

Row

Recovery

The recovery of the stroke is often brushed over because athletes are unable to do work there. This recovery is often rushed, turning into an active position to allow for the next stroke to happen faster. When this happens, athletes tense up instead of relaxing like intended. Athletes will still be able to get a strong stroke with a slower recovery. This ratio of work to rest also enables them to slow things down to find a better catch position. Think drive and relax. Push the hands away, lean at the torso, bend the knees, and repeat.

Movement Prep

10 Strokes (4 Second Recovery)

Breaking athletes out into groups for back squats based on height and estimated weight selection. Athletes should get at least two warm-up sets in before beginning the 3 working sets of 5. At the end of the 12 minutes, barbells and weights will go away as we prepare for a bathroom break and practice round.

1 Round

10 Air Squats
5 Push-ups
5 Calorie Row

Breaking up the push-ups early and often today. Athletes should break these up like they would 100 push-ups for time. Even if they are able to do 35 unbroken the first round, this movement carries a lot of muscle fatigue into the following rounds. Short breaks pay off early. If athletes used the recovery on the rower properly, they will be able to maintain a good pace on both the rower and the air squats. Quickly transitioning in and out of the rower will gain back a fair amount of time.

Sunday 1.14.18

“Carried Away”

5 Rounds:
20 Abmat Sit-Ups
20 Jumping Lunges
100 ft. Kettlebell Farmers Carry (70/53)

In this five round triplet, athletes will complete 10 jumping lunges on each leg. Weight on the kettlebell should be something that athletes could complete with a maximum of 1 break each round. Dumbbells are also acceptable to carry. On Sunday’s at CrossFit New England, we do not run group classes. However, there is a coach present for the 3 hour window and a workout written up on the board. The coach is there to give athletes assistance whether they choose to do what is prescribed or something of their own. We will still provide structure here if your affiliate does run a group class on Sunday.

Line Drills

500 Meter Row
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
10 Air Squats + 5 Broad Jumps
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Couch Stretch – 2:00 Each Leg 

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.

Pigeon Pose – 2:00 Each Leg

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.

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. Face fingertips away from body at the 30 second mark.

Ankle Stretch – 30 Seconds Each Leg

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.

Abmat Sit-ups

Butt Down

The abmat is there to allow for full extension of the abs. However, when the butt comes off the floor, athletes can go into overextension of the lower back. Even though this is an unloaded exercise, this movement pattern can carry over into other movements like the barbell.

Movement Prep

5 AbMat Sit-ups

Jumping Lunges

Knee Position

In the jumping lunge, a safe and solid knee position is 90 degrees in the front. However, it will be different for athletes based on ankle flexibility. In athletes whole foot is on the ground and the knee is slightly forward of 90 degrees, that is still considered a safe position. If their heel is off the gourd with the knee forward of 90 degrees, jumping the foot out a little further will put them in a better position.

Movement Prep

6 Jumping Lunges

Farmers Carry

Knee Bend

When the legs stay straight during the farmers carry, it causes athletes to sometimes rock side to side. This side to side movement causes the dumbbells or kettlebells to swing, making them much harder to control. Slightly bending the knees will allow athletes to maintain better balance while carrying these implements.

Arms Tight

Along with the slight knee bend, one other thing that will help athletes maintain control on the dumbbells is keeping the arms tight to the side. Just like we do with the barbell, we want to squeeze the armpits together. Doing so will allow athletes to move faster, as the weight they are holding is better connected to the body.

Movement Prep

5 Double Kettlebell Deadlifts
25 ft. Farmers Carry

1 Round

5 Abmat Sit-ups
10 Jumping Lunges
25 ft. Farmers Carry

The three movements is this workout have very little interference between them. Athletes go from a core dominant movement, to a leg dominant movement, to a grip dominant movement. The benefit of this is that athletes are able to push the intensity a little more knowing the other muscle group will get a break. Athletes can make up some ground and decrease time under tension by moving a little faster on the farmers carry. This may cause them to breathe heavier, but the sit-ups after are a great opportunity to recover the breath.

Saturday 1.13.18

“Chain Smoker”

5 Rounds, On the 4:00
15 Pull-ups
18 Alternating Dumbbell Snatches (50/35)
21/15 Calorie Schwinn Bike

Similar to workouts we’ve done in the past, the score for “Chain Smoker” is the slowest round of the five. Once athletes complete their last calorie on the bike, they will take the remaining time within the four minute window as rest. Dumbbell weight should be a weight that will be performed in with a maximum of 1 break per round. If unable to Schwinn Bike, complete 21/15 Calorie Row or 15/12 Calorie Assault Bike.

1 Minute

Easy Bike
Active Spidermans

:45 Seconds

Medium Bike
Active Samson

:30 Seconds

Faster Bike
Push-up to Down Dog

Pigeon Pose – :45 Seconds Each Leg

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 – :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.

Pull-ups

Hollow/Arch

Alternating between a tight hollow and arch is the starting point for effective pull-ups. Rather than starting off on the pull-up bar today, we’re going to get back to basics on the ground.

In the hollow position, we are looking for:

Lie Flat on the Back
Push Belly Button Towards Floor, Lower Back Touching Ground
Feet Together
Knees Together
Toes Pointed
Arms Straight Overhead
Ears Glued Between Shoulders
Arms and Legs Low Off Ground Without Lower Back Coming Off

In the Arch Position, we are looking for:

Athletes on Their Stomachs
Arms Straight
Ears Glued Between Shoulders
Feet Together
Knees Together
Core and Glutes Squeezed
Arms and Legs Low Off Ground Without Losing Midline

Once we have established these positions statically, we’ll have athletes alternate between them by rolling from a hollow position to an arch position on the ground. We will travel from the ground to the pull-up bar from there. Sequence listed in Movement Prep.

Over the Log

Once we have found those positions, we can then introduce the hips for power generation. Heading back to the ground for this drill. Athletes will lie on their backs in a hollow position again. From here they will bring the knees up to the chest. In this position, we want to have them pretend there is a log under their legs. The goal is to kick up into a bridge over the log, which allows them to create power from the hip. The closer the knees are to the ground, the more aggressive athletes have to be with the hips to get over the log. As we bring athletes back up to the bar, they will alternate between a tight hollow and arch and then generate the power with the hip to get the chin over the bar.

Movement Prep

Establish Hollow and Arch Positions
5 Hollow to Arch Rolls
Establish Hollow and Arch on Bar
10 Kipping Swings

Establish Hollow Position
Establish Knee Up Position
5 Over the Logs
5 Kipping Pull-ups

Movement Substitutions

Reduce Reps
Ring Rows
Banded Pull-ups
Jumping Pull-ups

Dumbbell Snatch

Elbow By Ear

There is the tendency when doing dumbbell snatches for the bell to finish towards the outside of the shoulder, in more of a “V” position than an “I” position overhead. In the hollow and arch we talked about glueing the ears between the shoulders. When the dumbbell is overhead, we want to find a similar finish position. When this happens, the wrist, elbow, shoulder, and body are all stacked, creating the best base of support for the dumbbell to rest.

Movement Prep

Each arm
3 Deadlifts
3 Deadlift + Shrug
3 High Pulls
3 Push Press
3 Dumbbell Snatches

1 Round

4 Pull-ups
4 Alternating Dumbbell Snatches
4 Calorie Schwinn Bike

Pull-up capacity across the rounds will likely indicate which one ends up being the slowest. When athletes overstretch their limits early, it is harder to come back to in the later rounds. With 75 pull-ups in the workout, we want athletes to picture how they would break-up 75 pull-ups for time. If this is 5’s, 7’s, or 15’s, holding that from the beginning with very short breaks will better allow them to maintain in rounds 3-5. Once through the pull-ups, athletes can move at a pace that allows them to hold on for all 18 reps. It is better to move with control on the snatches as the return is exponential on the bike with greater power output. If athletes get to the bike gassed, it will be much more difficult to put out significant power. Athletes may be able to make up for having to take an extra break on the previous two movements with a great effort on the bike.

Friday 1.12.18

“Guts and Glory”

For Time:
21 – 15 – 9:
Schwinn Bike for Calories
Thrusters (95/65)

15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)

This three part workout is completed without any rest between sections. Once athletes finish 9 Thrusters, they will move directly to the 15 Calorie Row. One weight for all three barbells, with the overhead squats likely being the limiting factor. This should be a weight that athletes could complete the first set of every barbell movement unbroken if they had to. Lighter is better today, as we are looking to push the threshold on the barbell. If on an Assault Bike, complete 15-10-5. If unable to bike completely, complete 21-15-9 Calorie Row for first round.

:30 Seconds

Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
PVC Pass Throughs

Barbell Warmup

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

Mini Band Walks

Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Mini Band Shoulder Prep

With the mini band wrapped around the wrists, complete the following flow to engage the posterior shoulder and rotator cuff muscles:

2 Rounds:
:20 Seconds Push-up to Down Dog
:20 Seconds Thumbs Up Front Raises to Overhead

Bike

Seat Height

How high the seat is important in being able to get the most out of the legs. At the bottom of the rotation, the leg should be nearly locked out without athletes feeling like they have to reach. When the seat is set too low, the hips and knees extend less, creating less power.

Movement Prep

Establish Seat Height
:20 Seconds Moderate Biking

Thrusters

Chin Tuck

When talking about any barbell movement, finding a point over the center of the body for the bar to move along allows athletes to maintain greatest control and greatest mechanics. This point is the center of the foot. The thruster comes from the front rack to an overhead position on every rep. When pressing the bar overhead, if athletes keep their head where it is, the barbell will either hit them in the chin or be forced to loop around the head, which brings it further away from the center of the body. If it is looping around, it is also likely remaining forward of the center in this finish position rather than being pulled back. Tucking the chin before the press better allows athletes to find this proper balance point, which is actually a much easier position for the bar to rest.

Movement Prep

3 Front Squats
3 Push Press
3 Thrusters

Row

Heels Down

Is it appropriate the have the heels come up in the sport of rowing and while using the machine correctly? Absolutely. However, teaching athletes to row with the heels down typically helps them find a much stronger catch position, with the shoulders in front of the hips. In many athletes, allowing the heels to come up slides their seat under, dumping the shoulders back. Finding a proper catch is the most important aspect of rowing. Keeping the heels down also teaches athletes how to press through the entire foot and engage the posterior chain, which will be beneficial with the quad heavy nature of the barbell movements. Developing a good movement pattern, just like in the air squat or any other fundamental movement, is more important than range of motion or length of the stroke. As they improve their technique, the heels may lift to get a little more length.

Movement Prep

:30 Second Moderate Row

Hang Squat Cleans

Heels Down

With the hang squat cleans being coupled with the row, we will also couple our teaching points. While it is ok in the rowing for the heels to come up if technique allows, we know the opposite is true for the hang squat clean. When a weight is dynamically moving in the front of the body, there is always the tendency for the athlete to get pulled forward on to the toes. Looking for athletes to keep the heels down so the whole foot remains on the ground during the squat.

Movement Prep

3 High Hang Power Cleans
3 Hang Power Cleans

3 High Hang Squat Cleans
3 Hang Squat Cleans

Lateral Burpees Over Bar

Hands Back

You’ll often see the hands in line with the front of the shoulder or slightly forward in the bottom of the burpee. If we were to compare this to a push-up position, this would not be the ideal way to get the body off the ground. Bringing the hands back to a proper push-up or bench press position allow athletes to use more of the chest as opposed to the front of the shoulder, which will be favorable going back and forth between burpees and overhead squats.

Movement Prep

Find Hand Position
3 Spidermans (each leg)
3 Frog Hops
3 Lateral Burpees Over Bar

Overhead Squats

Elbows Down

When locked out overhead, athletes will often internally rotate the shoulders. In this vulnerable position for the joint, the elbows will be pointed towards the back of the room. In the more stable, externally rotated shoulder position, the elbows will be pointed down.

Movement Prep

5 PVC Overhead Squats
5 Pausing Barbell Overhead Squats
Build to Workout Weight 

1 Round

3 Calorie Bike
3 Thrusters

3 Calorie Row
3 Hang Squat Cleans

3 Burpees Over Bar
3 Overhead Squats

This workout can be deceiving if viewed as it’s individual parts. Athletes who are hyper focused on the opening 21-15-9 may cause them to begin the workout at an aggressive pace, only to realize that they are not yet halfway done when that section is completed. That being said, we want to picture this workout as a whole in order to preserve effort. On the first two sections, use the calories as the pacer and push the barbell a little more. Even if moving a touch slower of the bike or rower, it is still forward progress. That doesn’t mean the barbell sets have to be completed unbroken. Breaking a few times may actually be beneficial later in the workout. On the last portion, the burpees are the pacer with the goal of holding on unbroken for the overhead squats. Slow burpees are better than extra breaks on the barbell.

Thursday 1.11.18

“One-Two Punch”

Teams of 2:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..

Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)

In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. The weights on both the Kettlebell Swings and Wallballs should be something that athletes could complete the round of 24’s unbroken when fresh. Score today is total reps. Scoring key below:

Both Finish 3’s – 18
Both Finish 6’s – 54
Both Finish 9’s – 108
Both Finish 12’s – 180
Both Finish 15’s – 270
Both Finish 18’s – 378
Both Finish 21’s – 504
Both Finish 24’s – 648
Both Finish 27’s – 810
Both Finish 30’s – 990

:20 Seconds

Jumping Jacks
Active Samson
Air Squats

Medicine Ball Foot Taps
Active Spidermans
Medicine Ball Front Squats

Push-up to Down Dog
Knuckle Drags
Medicine Ball Push Press

Musical Wallballs

Every athletes will grab a medicine ball and place it in a straight line in the center of the room. To begin the game, take a ball away. Athletes will jog around the circle to the sound of the music. When you turn off the music, they will try to find a ball to sit on. Athletes that get out will complete a penalty. You will continue to take a ball away per round until just one remains and a winner is decided. You can alternate between jogging, shuffling, skipping, bear crawling, etc. to keep it fun and get more warmed up.

Childs Pose on Box – :45 Seconds

With arms together and straight out front on a box, 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.

Box Supported Ankle Stretch – :45 Seconds

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

Squat Hold – :45 Seconds

Using the medicine ball to drive 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.

Kettlebell Swings

Cycle Time

The kettlebell swing is typically known as a movement with a fairly slow cycle time. While there is often the weightless, pausing moment of the kettlebell overhead, this can be taken away by athletes looking to get more work accomplished in a short amount of time. Rather than letting the weight settle overhead for a second, athletes can actively pull the kettlebell back through their legs. Gravity usually does most of the work, but athletes can take over when looking to go a touch faster.

Bell Path

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 quicker second option.

Movement Prep

5 Kettlebell Deadlifts
5 Russian Swings
5 Full Swings

One set with light kettlebell, one set with workout weight.

Box Jump Overs

Side to Side

There are several ways to execute a box jump over. With no need to fully extend on the box, the only thing we are looking for is getting the feet from one side of the box to the other in the most efficient way possible. One of the faster ways to get over the box is by laterally jumping over the box, taking the need to turn at the top out of the equation. Athletes can jump up and step down or rebound these. With any form of rebounding, we want to make sure athletes are educated on the possible risks based on what their goals are. While this is faster and a skill necessary in competition, there is an greater risk of an achilles injury with this style of jumps. Athletes can make their own choices, but if they have no goals of competing, stepping down on this option or any of the following can better guard against injury.

Jump and Turn

In this next style of jump, athletes will face the box to jump. There are a couple options on the turn. Athlete can begins their quarter turn in the air, which makes for less work on top of the box. They can also jump straight up and pivot off one foot to face the opposite direction. With both of these, they have the choice to jump or step down, but again we are allowing athletes to make that decision based on their goals. The pivot and step down is still very quick, as athletes can immediately jump back up when the second foot hits the ground.

Movement Prep

10 Seconds Small Hops
10 Seconds Tall Hops
3 Step-ups (each leg)
3 Box Jumps
3 Box Jump Overs

Wallballs

Control, Not Crash

One thing that happens on the wallball, especially when athletes try to speed up the cycle time, is that they begin their squat before receiving the ball. When this happens, they tend to crash into the bottom as opposed to riding the weight down. This often causes them to get out position, typically falling forward. After throwing the ball, athletes can bring the hands back down to the front rack and wait for the ball before controlling in down to the bottom.

Movement Prep

5 Front Squats
5 Push Press
5 Wall Balls (2 Second Controlled Down)

1 Round Each

6 Kettlebell Swings
6 Box Jump Overs
6 Wallballs

At the beginning of the workout, likely until the finish of the of 9’s, these rounds will pass by fairly quickly. Athletes can anticipate the round of 12 and on to call for a little more strategy than the first few. The kettlebell swings are the least metabolic of the three. As the reps increase, controlling with breath there will be important in setting athletes up for the next two movements. On the box jump overs, we want to find a speed on the box that allows athletes to immediately pick up the ball for a large, possibly unbroken set. Maintaining the cycle time on the box jump overs from the very low rep rounds will probably lead to extended rest or extra breaks on the wallballs. With rest coming up while the next partner is going, athletes can aim to find a balance between speed and fatigue of the movements.

Wednesday 1.10.18

“Marston”

AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

“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. The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch a go repetitions when fresh.

:30 Seconds

Walkouts
Bodyweight Good Mornings
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog
Slow Sit-ups

Barbell Warmup

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

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

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, pausing for a few seconds in order to feel a stretch.

Barbell Facing Burpees

Flop, Pop, and Hop

Flopping down into the burpee as opposed to performing an eccentric push-up will make for more efficient burpees and a less fatigued press on the barbell. Instead of slowly controlling the movement down, flop down, using the hands to brace the fall, before popping the feet outside of the hands and jumping up and over the bar. Saving the upper body here to allow for a more aggressive press down on the barbell in the toes to bar.

Movement Prep

3 Spidermans (each leg)
3 Frog Hops
2 Burpees
2 Barbell Facing Burpees

Toes to Bar

Press Down

Pressing down on the bar accomplishes a few things. First, for athletes who struggle stringing reps together, this will help them find a better rhythm. This is often a hip dominated movement, which leads to a lot of swinging. Using the shoulders helps with consistency of the kip. Secondly, pressing down on the bar shortens the distance athletes have to bring their legs and feet up in order to make contact with the bar. The hip flexors, one of the primary movers here, are used quite a bit in the burpee as well. If the legs don’t have to travel as far, the hip flexors aren’t going to be taxed quite as much.

Movement Prep

10 Scap Pull-ups
10 Kipping Swings
5 Knees to Chest
5 Toes to Bar

Movement Substitutions

Reduce Reps
Toes to Space
Knees to Elbow
Knees to Chest

Deadlifts

Set the Back

Only lifting the heavy barbell for one reputation today, we want to make sure that athletes set their backs in the start position before pressing the bar off the floor. Typically when we are doing sets of more than one, the first deadlift is always the most difficult. The following are usually easier and look better because of the added momentum from the top going into the next reps. That being said, we only get one, so we want that one to be the best looking one. In the bottom, athletes should find vertical shins, brace their core, and have their shoulders pinned back before pressing through the floor to stand.

Movement Prep

Establish Setup Position
5 Deadlifts (Pausing in Setup)
Build to Lighter Weight

2 Rounds

Completed with lighter weight
1 Deadlifts
3 Toes to Bar
3 Barbell Facing Burpees

1 Round

Completed with workout weight
1 Deadlifts
3 Toes to Bar
3 Barbell Facing Burpees

Slow is smooth and smooth is fast. With a longer workout and a heavy barbell, controlled is better than aggressive. Athletes should approach this how they would see themselves doing so 12 minutes in. That will likely be 2-3 quick sets of toes to bar and methodical, breathing burpees. Dialing in the pace on those two movement sets them up to approach the barbell in a state in which they can safely lift it off the ground. If they finish their first round in two minutes and finish with ten rounds, they most likely kept an appropriate speed throughout.

Tuesday 1.9.18

“Tri Sprint Intervals”

5 Rounds of:
AMRAP 4:
30/20 Calorie Row
30/20 Calorie Schwinn Bike
AMRAP 10 Meter Shuttles
rest 4 minutes

Exactly like the name suggests, these are short and intense intervals consisting of three different movements. The goal is to get to the shuttle runs on every round, so we can adjust calories on the rower and the bike as necessary. For the shuttles, cones can be set 10 meters apart, counting a rep every time one point of contact passes the cone. If on an Assault Bike, complete 15/9 Calories. If unable to bike altogether, complete 15 burpees lateral over the rower. Score is number of shuttle sprints on each round. If limited on equipment, start groups on opposite four minute intervals. 

:45 Seconds

Row (:15 easy, :15 medium, :15 fast)
Active Spidermans

Bike (:15 easy, :15 medium, :15 fast)
Active Samson

Shuttle Runs (:15 easy, :15 medium, :15 fast)
Side Lunge

Rowing

Don’t Waste The Chain

We want to get the most out of every single pull today. What often happen is that an aggressive drive does not happen until the middle or the back half of the pull. Not wasting any chain means starting this drive early out of the catch position. With relaxed arms, athletes will start the drive with the legs as soon as they change direction away from the monitor. This aggressive drive is best demoed by the coach or an athlete proficient at rowing. You can clearly hear the difference in when the flywheel revs up in relation to where the athlete is on the slide. Demo or have an athlete demo revving the wheel up at the beginning of the stroke and near the end of the stroke. We are aiming for every drive to start early.

Movement Prep

:30 Second Row

Bike

Stay Square

When riding a stationary bike, we want to make sure all the energy we are putting out is being applied in a productive manner. The bike cannot move side to side like a normal bike and the handles and the foot pedals are only designed to move forward and back. If you saw a Tour de France cyclist pushing up a hill, you’ll probably see some lateral motion of the bike to get more power. However, with this bike being fixed, we want to keep the shoulders square as we press and pull and cycle the feet. Any movement otherwise is misdirected energy.

Movement Prep

:30 Second Bike

Shuttle Sprints

Turns

When going to turn, athletes should face the same direction the whole time. Depending on how the room is organized, have them pick a landmark to have their chest aimed at when the make their touch. The clock is a great landmark that helps them keep track of time. Facing the same direction also ensures that they aren’t pushing off the same leg every time they transition.

Movement Prep

:30 Second Shuttle Sprint

1 Round

5 Calorie Row
5 Calorie Bike
5 Shuttle Sprints

These movements are meant to be fast, but not an all out sprint from the beginning. Whatever pace athletes tend to fall into on these machines, we can aim to push slightly harder than that. Envision completing just a 60/40 Calorie Row or Calorie Bike. What would that effort feel like? That is the pace we are looking to find on those stations. This will allow athletes to have a push for the only movement that counts towards the score, the shuttle runs. Knowing there is four minutes of rest to follow is also an incentive to work a little harder on each round. There will naturally be a sticking point in the middle of the workout. Athletes will be relatively fresh for rounds 1 and 2, and the last round will always be there, but expect rounds 3 and 4 to get a little hairy. We want athletes to expect that to be the case and expect to overcome that adversity.

Monday 1.8.18

Hang Squat Snatch

Heavy Single

“High Heels”

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

Last week we worked to a heavy 3-Position Power Snatch. Today we are building upon that by building up to a heavy single Hang Squat Snatch. Heavy is relative for the day and should be a weight that athletes can still move well with. Following the weightlifting piece is a short, Open-style metcon. The weight on the barbell should be something that athletes could get unbroken on every single round. For athletes with no aspirations of competing in the Open or local competitions, we can make the snatches on both portions hang power snatches.

:30 Seconds

Jumping Jacks
Active Spidermans
PVC Pass Throughs

Single Unders
Active Samson
Air Squats

Single Unders
Push-up to Down Dig
PVC Overhead Squats

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

Double Unders

Stay Loose

In a somewhat grippy, metabolic, and shoulder intensive workouts, staying relaxed while on the rope will be important. When athletes tense up and death grip the rope, it is hard to move the wrists in a circle, which means the shoulders do a lot more of the work. Staying relaxed helps athletes breathe and get work done efficiently.

Movement Prep

:20 Seconds Single Unders
:20 Seconds Double Unders

Movement Substitutions

Reduce Reps
60 Single Unders

Hang Squat Snatch

Heels

Our main focus today on the hang squat snatch is to make sure the heels are grounded until the hips extend and when athletes are in the bottom of the squat. If athletes roll forward onto the toes before they extend, the bar is likely to get away from the body, causing them to land on their toes in the squat. Therefore, staying back is important in both of these scenarios. Looking at their feet will help you find the root of the problem.

Movement Prep

3 Hang High Pulls
3 Hang Muscle Snatches

3 High Hang Power Snatch
3 Hang Power Snatch

3 Hang Squat Snatches

Giving athletes 12 minutes to build to their heavy single. The faults athletes make here will show up in the workout as well if gone uncorrected. This is our best opportunity to see the movement and change the movement.

1 Round

3 Hang Squat Snatches
10 Double Unders

The person who does best on this workout is the person who can stay most consistent throughout. It is not about going fast, but about not slowing down. 6 rounds, a very respectable score on this workout, is 1:30 per round. There will be many athletes who are capable of doing it fast, but the result will likely be a significant drop off later in the AMRAP. Slowing down the first round a touch and trying to maintain that on the following rounds leads to better scores than the opposite approach.