Comptrain Class
Programming

Tuesday 9.26.17

“Undertow”

5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

In today’s workouts, looking to choose a weight on the barbell that athletes could perform 15+ repetitions unbroken when fresh. If unable to run, complete one of the following:

200 Meter Row
20/14 Calories Schwinn
14/10 Calorie Assault Bike

Line Drills

Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
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 Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Front Rack Stretch – 1:00

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.

Couch Stretch – 1:00 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.

Double Unders

Bound

The bound or jump is arguably the most important piece of the double under. How we jump either sets us up for success or for some trip ups. Taking the time to properly practice the bound both in class and outside of class will engrain good movement patterns that can be maintained when fatigue sets in. Timing and consistency of the bound is key in stringing quality reps together.

When the feet “pike” forward or “kick” backwards, it is more difficult to maintain timing and requires more work. Preserving a similar jump from the single under to the double under is easier said than done, but can be attained through practice, practice, and more practice. Conveying to athletes that regularly picking a modification that will help them chase the proper stimulus as opposed to checking the “Rx” box, will get them fitter. We will practice the bound today, but if double unders are a weakness, putting the time in outside the hour will get this skill where they would like it to be.

Hands

Hand positioning plays an important role in the mechanics of the bound. For example, if hands are too far in front or too high up on the body, we have to compensate by bringing the knees up to avoid tripping up. Keeping the arms long in front with hands slightly in front of the body throughout the whole jump will help with the mechanics of the jump and minimize the amount of unplanned breaks.

Movement Prep

Breaking between
:15 Seconds Quick Singles
:15 Seconds Higher Jump Singles
:15 Seconds Double Taps*
:15 Seconds Double Unders or Practice

*Practicing timing of the double under. With a straight jump in the air, athletes will double tap low on the thigh to simulate a double under without the rope.

Movement Substitutions

Cut Repetitions
:30 Double Under Practice
60 Single Unders

Hang Squat Cleans

Hook Grip

In a fairly grippy workout, using the hook grip on the barbell will be important today. It is also a great opportunity to practice regaining the hook grip after standing up the squat clean. Depending on mobility, some athletes may be able to hold on to the hook grip when they catch the clean and still maintain high elbows. For athletes who struggle with mobility, they will likely let the bar sit back into the fingertips to find a solid front rack. Establishing the hook grip when bringing the bar back down to the hang position is a skill that can be practiced before the workout weight gets on the bar. No better time to touch on this than with an empty barbell and in the first practice round with lighter weight.

Jump Tall, Get Small

It is common for athletes to use the arms to pull the bar to their shoulders before starting their squat. With double unders also in this workout, the sustainability of this action is very short. A better option that is easier to maintain is jumping to full hip, knee, and ankle extension and then using the arms to pull the body underneath the bar. This gets as much upward momentum into the barbell and takes a lot of strain of the arms.

Stand Up

When cycling hang squat cleans, it is sometimes seen that athletes do not stand to full extension before bringing the bar back down to the hang. We want to emphasize that athletes stand up completely after each repetition before the bar leaves their shoulders.

Movement Prep

Performed with empty barbell
5 Hip Hinges (Pockets to Top of Knee)
5 Jump Shrugs
rest
3 High Hang Power Cleans
3 Hang Power Cleans
rest
3 High Hang Squat Cleans
3 Hang Squat Cleans

Build to lighter weight than being used in workout

1 Round

Performed with lighter weight
100 Meter Run
15 Double Unders or 15 Single Unders
5 Hang Squat Cleans

Build to workout weight

1 Round

Performed with workout weight
100 Meter Run
15 Double Unders or 15 Single Unders
5 Hang Squat Cleans

Focus today is pushing the movements that occur inside the gym. Looking to complete all the barbell reps in no more than two sets. This can be accomplished by using the runs as a slight recovery. No matter how slow the run is, athletes are always moving forward. Breaking the double unders or the hang squat cleans puts the workout at a complete standstill. Going a touch slower on the runs to hold on inside gets everyone their best score for the day.

Monday 9.25.17

“Eighteen Wheeler”

AMRAP 18:
18 Calorie Schwinn
15 Wall Balls (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

In today’s longer AMRAP, picking a weight on the dumbbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to bike, complete one of the following:

12 Calorie Assault Bike
12 Calorie Row

1 Minute

Easy Bike
Active Spidermans

:45 Seconds

Medium Bike
Active Samson

:30 Seconds

Faster Bike
Air Squats

“Dumbbell Warmup”

(completed with light dumbbells)
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

Pigeon Pose – 1:00 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.

Childs Pose – 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.

Wall Balls

Tall Chest, Ball High 


Maintaining a tall chest throughout the entirety of the Wall Ball accomplishes a few things. When the chest is proud, the ball with most always be in a solid position to be thrown to the target and athletes will be able to control their breathing much better. One of the many downfalls of the chest dropping is the ball prematurely hitting the wall and getting shot back towards where it came.

Relax the arms 


At the top of the movement, athletes frequently leave their hands straight overhead after throwing the ball to the target. Leaving the arms in the air over the course of many repetitions increases the time under tension and causes extra fatigue. After launching the ball upward, have athletes relax the arms back down to the front rack position to receiving the medicine ball for the next repetition. This will enable athletes to hold on for larger sets on both the wall balls, and later on the dumbbell and toes to bar. 

Movement Prep 

5 Front Squats
5 Push Press
5 Thrusters
5 Wall Balls

Dumbbell Snatch

Zip the Coat

It is common on the dumbbell snatch for the bell to swing out and away from the body, Pretending to zip up the jacket of a coat will help keep the weight close to the body. The closer the weight is to the body is, the lighter it will feel.

Punch Up

Following the “zipping of the coat”, want athletes to punch up hard into the dumbbell. Sometimes the elbows get relaxed and the dumbbell has to be pressed out to end range. An aggressive punch up will ensure the dumbbell is received with a lockout out elbow on each repetition.

Movement Prep

Perform with 1-Arm, then switch.
5 Deadlifts
5 Deadlift + Shrug
5 High Pulls
5 Dumbbell Snatches

Toes to Bar

Find Hollow and Arch

The better athletes can find tight hollow and arch positions today on the toes to bar, the more powerful and consistent these reps will be. The arch is typically the harder position to find, with the chest through and heels back with feet tight. Getting to this position creates more tension and better rhythm. Holding these positions of the floor before heading to the bar.

Movement Prep

:20 seconds Hollow Hold
:20 seconds Arch Hold

followed by…

5 Scap Pull-ups
5 Kip Swings
5 Knees to Chest
5 Toes to Bar

Movement Substitutions

Feet to Space
Knees to Chest

1 Round

6 Calorie Bike
5 Wall Balls
4 Dumbbell Snatches
3 Toes to Bar

Name of the game today is pacing. Pacing isn’t about going slow, rather finding a pace that athletes know they will not slow down. Setting the tone in round one by approaching it like the third round. If athletes expect to break the wall balls or toes to bar in round three, breaking them like that from the onset will help athletes find a consistent pace across the 18 minutes.

Sunday 9.24.17

“Jim”

9 Rounds:
24 Pushups
8 Deadlifts (215/135)

CFNE Coach Morgan Bungerz’s (pictured above) Dad, Jim, passed away 9 years ago to this day. Today we’ll honor Jim through a workout Morgan has done on every anniversary since then.

9 Rounds = The Month
24 Pushups = The Day
8 Deadlifts = The Year (2008)

A note from Morgan…
Jim Bungerz passed away on this day 9 years ago after a six-month fight with ALS. More commonly known as Lou Gehrig’s disease, ALS is a neurodegenerative disease that robs its victims of any use of their muscles-leaving them unable to walk, talk, or even breathe. Despite a fatal diagnosis my dad never gave up or complained. Over his six-month battle with ALS he remained a strong father and husband even as he became confined to a wheelchair. Unlike most Hero WODs this is not dedicated to a fallen soldier or service member, but like all Hero WODs, this is to salute an individual who gave everything for the ones they love. Not only does this workout look to honor Jim’s courage but it also serves as a celebration of the abilities we have. Too often our capabilities to move are taken for granted and by doing this workout we are reminded that we are lucky to do it when other’s are not so fortunate. The message behind this workout is Get Up For Those Who Can’t!

400 Meter Run or 500 Meter Row

10 Good Mornings
10 Active Spidermans

10 Back Squats
10 Active Samson

10 Strict Press
10 Knuckle Drags

10 Stiff Legged Deadlifts
10 Push-ups to Down Dog

Chest Stretch – :30 Seconds Each Side

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. Hold for one minute on this side, focusing on breathing, before switching.

Down Dog with Foot Pedal – 1:00


Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.

Deadlifts

Looking to pick a weight on the deadlifts that athletes could complete 20+ repetitions unbroken when completely fresh.

Lats On

During movement prep, have athletes hold the bar on their mid shin or at the top of the knee. Cue them to relax their arms and let the bar swing away. Now cue them to pull the bar back into the body. Repeat for several reps. Being aware of the role the lats play in the deadlift will help athletes keep the bar tight to the body and stay in a safe pulling position during the workout.

Hips Back First

What happens at the top of the repetition before the bar returns to the ground is just as important as what happens from the floor. At the completion of the rep, the hips should travels backwards first as opposed to knees driving forwards. Sending the hips back engages the posterior chain and leads to a vertical shin and straight bar bath.

Push-ups

With a total of 216 Push-ups, we want athletes choosing a variation that they could do one full round unbroken if necessary. These will be broken up into sets from the very beginning, but elevating the push-ups onto a box or a bench will lower the amount of body weight athletes are pressing while still brining them through full range of motion.

Lockout

When muscular fatigue starts to set it in, it is common for athletes to not fully extend their elbows at the top of each repetition. Enforcing full extension will allow athletes to train the full range of motion and get the most out of each rep.

Rigid Body

Looking to have head, shoulders, hips, knees, and toes all in a straight line during every rep. The chest sometimes presses up first, arching the back and causing athletes to press a lower percentage of their body weight. Moving up to a bench or a box will ensure that they are pressing the appropriate amount of their weight while maintaining a good position.

2 Rounds

4 Deadlifts
6 Push-ups 

This workout comes down to one thing: managing muscular fatigue on the push-ups. Picking a number from the very beginning that is much smaller than most may think will help athletes find consistency across the nine rounds. For athletes who are very strong on push-ups, sets of 8 may be appropriate. However, going sets of 6 or 4 within each round with short breaks in between will keep athletes moving. The deadlifts should be completed in 1-2 sets knowing there will be several breaks on the push-ups.

Saturday 9.23.17

“Lava Run”

600 Meter Hill Run
50 Overhead Squats (45/35)
600 Meter Hill Run
50 Thrusters (45/35)
600 Meter Hill Run
50 Front Squats (45/35)

Memories of “Jackie” with this empty barbell workout. Looking to choose a weight that athletes could complete all these movements unbroken when completely fresh. At CFNE, we have a 600 meter run course that includes a steep hill. If your course is fairly flat, substitute an 800 meter run. If unable to run complete one of the following:

800 Meter Row
60/40 Calorie Schwinn
40/30 Calorie Assault Bike

Line Drills

Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
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 Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

PVC Pass Throughs – 1:00 


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

Pigeon Pose – 1:00 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.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Overhead Squats

Active Shoulder

Although all these movements are being performed with empty barbells, we still want to prioritize quality of movement. It is easy when the bar is light to get away with relaxing the upper body a touch. However, maintaining an active shoulder will take unnecessary added strain off the shoulders for when they are needed later in the set and during the thrusters. Showing the armpits to externally rotate the shoulder while actively punching up into the bar will help athletes find this active shoulder position.

Grip

If athletes have the necessary mobility to do so, bringing the hands in slightly on the barbell will make for a more stable position. This is a better position of support because the shoulders will be directly stacked over the hips, which are stacked over the ankles. Looking to return hands back towards a snatch width grip if walking the hands in causes the athlete’s chest to drop towards the ground.

Thrusters

Find the Shoulders

Again, despite having an empty barbell in hand, looking to find the shoulders on every repetition. Not doing so will put extra demand on the arms. Finding a solid front rack position on every repetition will allow athletes to launch the bar overhead with the legs before passing off to the arms.

Squeeze & Breathe

In order to get the most out of the hips, athletes have to open their hips to full extension before pressing with the arms. What a better time to practice this than with incredibly light weight. Squeezing the glutes ensures that the hips are fully extended. A slight breath at the top of each rep will help athletes move through the large sets and transition to the runs more efficiently.

Front Squats

Loose Fingertips

Having used the shoulders in the previous two movements, wanting to give them a complete break on the front squats. Letting the bar sit back into the fingertips will help athletes find proper positioning in the front rack.

Hips Open

When moving quickly on squats with light weight, it is common to not come to full hip extension at the top of each rep. Want to make sure that athletes are meeting the full range of motion here. Bringing the hips forward or squeezing the glutes will help guarantee that the hips are completely open at the top.

1 Round

100 Meter Run
5 Front Squats
100 Meter Run
5 Thrusters
100 Meter Run
5 Overhead Squats

Looking to attack the barbell movements today. With the light weight, we want athletes completing these in no more than three sets. With the legs likely feeling the effects of each of the squats, using the first 50-100 meters to recover will keep the group moving. Better to hold on for larger sets on the barbell and take the first portion of the run a tad slower than take extra breaks on the squats.

Friday 9.22.17

Power Clean

Build to Heavy Single

followed by…

“Pull Over”

For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees

Another strength biased day followed by a conditioning piece. “Heavy Single” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. In “Pull Over”, looking to choose a weight on the barbell that athletes could complete 15+ repetitions unbroken when completely fresh. Burpees are lateral over the bar, with no need for extension at the top of each repetition.

1 Minute

Active Spidermans
then..
5 Good Mornings
5 Back Squats
5 Elbow Rotations

1 Minute

Active Samson
then..
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

1 Minute

Push-up to Down Dog
then…
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

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.

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.

Power Clean

Weight Balanced, Bar Close

Where the bar is in relation to the body plays a big difference in whether a lift is successfully made or failed. We are always looking to have the bar track as close to the body as possible. If it tracks correctly, this means the weight will be balanced right over the middle of the foot or directly over the loops of the laces. There is often a direct relationship between where the bar is and where the weight is balanced in the foot. What is most commonly seen is the bar too far away from the body and the weight towards the toes. It is also possible to have the weight too far back in the heel, often resulting in an awkward receiving position or a failed lift. Looking at an athletes feet during a lift can likely tell you everything you need to know.

Failed Power Clean = Squat Clean

When the barbell gets heavy, the starfishes tend to make their appearance. There is a reason that many athletes have higher power clean numbers than they do squat cleans numbers and that is all related to technique. A failed power clean should occur because the athlete caught it too low, not because their feet jumped too far out and they couldn’t support the weight. Have athletes practice power cleans as if they are going to squat clean the barbell, only to cut it off above parallel. Starting this with light weight will make for good habits when the load increases.

Movement Prep

Performed with an empty barbell. Focus points for each position.

5 reps from each position, with a short rest between movements.

High Hang Power Clean

Aggressive Jump
Drop Fast
Fast Elbows

Hang Power Clean

Shoulders Over Bar
Pull Bar Close
Pass Through First Position

Power Clean

Shins & Knees Back
Lats On
Pass Through First and Second Positions

Athletes will break out into teams of 2-3, taking 15 minutes to build to a “Heavy” Power Clean, not necessarily a 1RM. Teams should be based on similar expected power cleans weights. A good stopping point is a load when form starts to breakdown significantly. Great opportunity for coaches to walk the floor and provide one or two pieces of feedback to each athlete.

Transition period for athletes to set-up bars, use the restroom, grab water, and go through practice round.

Practice Round

2 Lateral Bar Burpees
4 Power Cleans
2 Lateral Bar Burpees

The power cleans and second set of burpees are far more important than the opening set of burpees. Pacing the first set of lateral bar burpees will allow athletes to immediately put their hands on the barbell to start working through the 21 repetitions of the power cleans. On the barbell, looking to hold on here for bigger sets. Something like 15-6, 9-7-5, or 7-7-7 will get athletes to the finish. Emptying the tank on the last set of burpees knowing there is nothing else to follow.

Thursday 9.21.17

“Playground”

1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15 Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

Looking to choose a weight on the Kettlebell that athletes know they could complete the round of 21’s unbroken. Should be a weight that is more than athletes are accustomed to using, but nothing they would get “stuck” on. If unable to run, substitute an equal distance on the rower.

Line Drills

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

Kettlebell Ankle Stretch – 1:00 Each Side

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

Childs Pose on Kettlebell – 1:00

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.

Kettlebell Swings

Arms Straight

At the bottom of each swing there is the tendency to bend the elbows slightly. This puts an unnecessary strain on the biceps and reduces the amount of power athletes can transfer into the bell with their hips. Looking to keep the arms long and the bell high between the legs until the hips rapidly extend.

Extend Hard

On the kettlebell swing, the rapid extension of both the hips and the knees is what drives the kettlebell overhead. When athletes hit good extension, it creates the feeling of weightlessness. With the extra weight on the swings today, we want to avoid using the arms as the primary mover.

Movement Prep

Performed with lighter Kettlebell
5 Kettlebell Deadlifts
5 Hip Pops
5 Russian Swings
5 Full Swings

Grab Workout Weight

5 Full Swings

Goblet Squats

Bottoms Up

How the kettlebell is held can make the goblet squats a lot easier or more difficult. Athletes often naturally grab the bell by the handle for this movement. However, this makes it more difficult on the grip and harder to keep the bell close to the body. Cupping the bell with the handle down and pointed straight forward will make for the easiest resting position.

Bell on Chest

Once athletes have established a solid resting position for the kettlebell, we want them to keep the elbows high and slightly in front in order to keep the bell on the chest. The further the bell is away from the body and the further it is down on the body, the heavier it will feel. A solid hand position coupled with proper elbow position will make this movement as manageable as possible.

Movement Prep

Performed with lighter weight
Establish Hand Position
8 Goblet Squats

Grab workout weight

4 Goblet Squats

1 Round

200 Meter Run
5 Kettlebell Swings
5 Goblet Squats 

Running pace is the difference maker today. However, we want to avoid coming out too aggressively on the mile run. Going out too fast on the first run could result in an extra break on the kettlebell or a severely reduced pace on the following runs. Finding a pace right around what athletes envision as their 5k pace will help them immediately transition to the kettlebell when they come in the door and maintain good speed on the 800 and 400 meter runs.

Wednesday 9.20.17

“Weightlifting Wednesday”

Pausing Front Squat:

Build to Heavy Single

Front Squat:

Build to Heavy Single

followed by…

“Doubled Over”

AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders

Another week of “Weightlifting Wednesday” followed by a simple conditioning piece in “Doubled Over”. There is a three second pause in the bottom of each repetition of the Pausing Front Squat. “Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece. If not performing double unders, complete 60 single unders as a substitution. We will prepare for the conditioning piece before weightlifting to allow for a seamless transition.

:20 Seconds 

Jumping Jacks
Air Squats

Single Unders
Knuckle Drags

Single Unders
Active Spidermans

Double Under Practice
Sit-ups

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Stretch
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

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.

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.

Pausing Front Squat

Stay Active

The pausing front squat is intended to reinforce and challenge good bottom positioning. During this three second pause in the bottom of the squat, looking to stay in an active position rather than dropping to a complete bottom position. Elbows should be high, belly tight, with the knees driving out.

Elbows First

Coming out of the bottom of the squat, we want the elbows to lead the way. The more the elbows drop, the heavier that weight will feel. Practicing this when the weight is light will help athletes maintain good positioning when the load start to increase.

Front Squat

The only thing that changes with the front squat is the removal of the pause. Still looking to stay active in the bottom and lead with the elbows. Athletes may continue to build from where they left off with the pausing front squat. Again, looking to build in load while still moving exceptionally well.

Double Unders

Hands in Front of Hips

When hands widen out or rise up the body, the rope elevates off the ground and forces athletes to bring the knees up to clear the jump. Placing the hands slightly in front of the hip bones will make sure the rope has enough slack on the ground to pass under the feet.

Steady Jump

When the height of the jump varies during the workout, it makes it a much more difficult task for our brain to synchronize hands and feet. Having a steady jump straight up in the air will lead to better timing and rhythm on both single unders and double unders

Abmat Sit-ups

Range of Motion

Whether athletes put the bottom of their feet together or have the bottom of their feet on the ground, looking to have the shoulders forward of the hips at the top of the sit-up. This looks a lot like a resting position. At the bottom of the repetition, hands should touch behind their head.

Throw Arms and Breathe

Throwing the arms will create more momentum and take some of the strain out of the midline. This will also athletes cycle repetitions faster and raise the intensity of the movement. The top of the rep is also a great opportunity to breathe out. Finding a rhythm with the breath will make for an easy transition to the jump rope.

Allotting 15 Minutes to Build to both a Heavy Single on Pausing Front Squat and a Heavy Single on Front Squat. Great opportunity for coaches to see and correct individual’s technique in the squat.

Quick 5-minute transition for athletes to get a short practice round in, use the restroom, ask questions, and grab some water.

Practice Round

10 Double Unders or 20 Single Unders
5 Abmat Sit-ups

The conditioning piece is all about controlling the breath. Double unders are significantly more challenging with a high heart rate. The better athletes are moving on the rope, the lower their heart rate will be. Just like in swimming, if you move smoothly, you can get the same amount of work done and still feel fresh. Breathing at the top of sit-ups will also help keep the heart rate in check. If athletes are proficient on double unders, looking to go unbroken here. If double unders are a difficult movement, breaking these up into 15-15 or 20-10 will lead to consistency across.

Tuesday 9.19.17

“Captain Crunch”

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories. Run two heats if necessary, with second heat starting during the four minutes of rest for the first group. Score today is calories on the rower for each round.

:30 Seconds 

Row Easy
Push-up to Down Dog

Row Medium
Active Spidermans

Row Fast
Active Samson

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Stretch
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

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.

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.

Row

Tug of War

If you’ve every played tug of war, it is all about being in the most powerful setup position to pull the other team towards you. You would grab the rope with long arms and shoulders forward of the hips before driving with the legs and leaning back with the torso and pulling with the arms. Same goes for the rower. The better you can get back to a solid catch position, which very similarly resembles a solid tug of war position, the more power you can get into each stroke. When rowing for calories, power is more important than when rowing for meters. Pretend there is a team of people on the other side of the rower and pull them towards you!

Deadlifts

Shins Vertical

A vertical shin on the deadlift keeps that bar as close to the body as possible. The closer the weight is to the center of the body, the better the back position will be while executing the lift. Pressing the butt back and shoulders forward at the top of the deadlift will create this vertical shin. Often the knees shoot forward first and create a difficult bar bath to the floor and a less than ideal starting position for the next repetition.

Press Through the Floor

Instead of thinking about pulling off the floor, think “press through the floor”. This creates a great deal of power with the legs and keeps from overusing the back muscles.

Movement Prep

With Empty Barbell
5 Hip Hinge Deadlifts (Hip to Top of Knee)
5 Full Deadlifts

Hang Power Cleans

Sponges

We’ve used the cue “close the armpits” before on cleans. Today, we are looking to accomplish a similar task in keeping the bar close. Pretend that there are wet sponges placed under your arms between the rib cage and the armpit. Visualizing squeezing out those sponges throughout the pull will help keep the bar close during every phase of the pull.

Hook Grip

Although Hook Grip might be slightly uncomfortable for athletes who aren’t used to it, utilizing it in the olympic lifts is vital. First, it is the more secure grip that will help athletes hang on to the bar. Second, having a secure grip on the bar will help athletes avoid an early arm bend and prevent excessive forearm fatigue.

Movement Prep

Hold Finish Position – 5 seconds
High Hang Power Clean – 5 reps
Hang Power Clean – 5 reps

Push Jerks

Forearms

Wherever the forearms are pointed while in the front rack position is where the bar will end up overhead. If our elbows drop in the dip or are behind the bar from the start, the bar will finish out in front of the body. Placing the elbows slightly in front of the bar will result in the forearms pointing directly over the middle of the body, where we want it to go.

Jump and Drop

With the forearms in a good position, the jump is the most important part of the push jerk. This aggressive hip drive straight up is what puts momentum into the bar. Once the bar leaves the shoulder as a result of the hip extending, athletes can then drop fast underneath and catch with locked out elbows. Thinking of jumping and dropping as opposed to pressing the bar to a locked out position.

Movement Prep

Hold Finish Position – 5 seconds
Hold Dip Position – 5 seconds
3 Push Jerks

7 minutes to build in weight. Leaving weight for final round on the barbell to confirm weight in practice round. 

1 Round (with final barbell weight):

6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
4 Calorie Row

The better athletes move on the barbell, the better score they will get on the rower. If athletes move methodically through the rounds of “DT”, they will be able to output more power once they get to the rower and accumulate more calories. It is easy to fly through the first couple rounds on the barbell, only to crawl on the rower until a sprint near the finish. With short windows, want to move with a purpose on the bar, but not at a pace that will dramatically slow the pace on the rower. Take the first few pulls on the rower to get settled, find a solid pace, and then hit it hard for the last 30 seconds knowing there is 4 minutes of rest following.

Monday 9.18.17

“Double Take”

AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Schwinn Bike
55 Handstand Push-ups

In this open style chipper, want athletes to choose a weight on the barbell that they could cycle for 20+ repetitions when fresh. If not equipped with Schwinn Bikes, substitute either a 55 Calorie Row or a 40 Calorie Assault Bike. Movement Substitutions for Handstand Push-ups will be included in the “Teaching” section.

1 Minute

Easy Bike
Active Spidermans

:45 Seconds

Medium Bike
Active Samson

:30 Seconds

Faster Bike
Push-up to Down Dog

:30 Seconds

PVC Pass Throughs
Air Squats
PVC Pass Throughs
Knuckle Drags

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Childs Pose – 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.

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.

Pull-ups

Feet Together, Legs Long

The tighter you stay, the less you weight. Keeping the feet together and the legs long keeps all the energy moving in the same direction. When the knees bend or the legs and feet move independently of each other, the energy spills out in different directions. Virtually weighing less makes bigger sets of pull-ups more manageable.

Head Neutral

Just as we would with any other movement, looking to keep the head neutral on pull-ups. This is often thought of more on weightlifting movements, but is equally as important on gymnastics movements. It allows athletes to get the most range of motion out of their kip and helps them breathe by opening the wind pipe.

Movement Substitutions

35 Repetitions
Banded Pull-ups
Ring Rows
Jumping Pull-ups

Movement Prep

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

Handstand Push-ups

Tripod

Finding a proper tripod position in the bottom of the handstand push-up is the equivalent to finding the correct squat stance. It all starts at the base. The head often starts within the hands or just in front of the hands, which makes for an unstable base and loss of balance. In the tripod position, the top of the head and the hands are resting on the ground, with the head slightly back towards the wall and the hands in front of the face at shoulder width. Getting back to this position on every rep sets the tone for the press.

Knees to Chest

Just like a thruster, the more power athletes can get from their hips, the easier the press will be. Balling up by bringing the knees to the chest while in a proper tripod position helps generate tremendous hip power for the handstand push-up. Aggressive hip extension means fresher shoulders and bigger sets.

Movement Substitutions

35 Repetitions
Push-ups
Dumbbell Push Press

Movement Prep

5 Push-ups
Establish Tripod Position – 10 Second Hold
Establish Lockout Position – 10 Second Hold
3 Handstand Push-ups

Power Snatch

Punch Hard

With handstand push-ups coming later in the workout, it makes catching with a locked out elbow even more important than usual. Catching with a soft elbow either means the weight is too heavy or the athletes is not being aggressive enough in the drop or the punch. Focus today is all about pulling under the bar and punching hard up on the bar. This preserves the press for handstand push-ups and ensures quality of movement.

Arms Long

When the arms bend, the power ends. Keeping the arms long until the hips extend will get as much power into each snatch as possible and maintains the pull for the pull-ups that immediately follow. Let the legs do most of the work, passing off to the arms when their job is done.

Movement Prep

Hold Receiving Position – 10 Seconds
High Hang Power Snatch – 3 Repetitions
Hang Power Snatch – 3 Repetitions
Power Snatch – 3 Repetitions

Build to workout weight

1 Round:

5 Power Snatch
5 Pull-ups
5 Calorie Bike
5 Handstand Push-ups

With the high rep count in today’s workout, focusing on quality of movement and having a planned break up strategy prevents burnout and gets athletes their best possible score. The descending rep scheme of 10-9-8-7-6-5-4-3-2-1 adds up to a total of 55. With one less repetition each set, it provides a nice mental break and allows athletes to easily transition to the next movement. What we want to avoid here is opening up with a huge set, only to be reduced to short sets with long breaks. 11 sets of 5 is also a popular rep scheme for this type of workout. Individual breakup strategy will be heavily dependent upon competence in each movement.

Sunday 9.17.17

“Dreamboat”

21-18-15-12-9-6-3
Calorie Schwinn Bike
Strict Press (75/55)

In today’s workout, looking to pick a weight on the barbell that athletes could complete 21+ repetitions unbroken when completely fresh. If not completing Calories on the Schwinn, substitute one of the following:

14-12-10-8-6-4-2
Calorie Row
Calorie Assault Bike

On Sunday’s at CrossFit New England, we do not run group classes. However, there is a coach present for the 5 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.

Bike or Row

3 Minute

3 rounds:

5 Push-ups
7 Sit-ups
9 Squats

1 Minute

PVC Pass Throughs
Alternating Spidermans

“Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

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 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.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Strict Press

Elbows Forward, Head Back

Keeping the elbows slightly forward of the bar and getting the head out of the way will make sure the press finishes directly over the center of the body. It often happens that elbows start behind the bar and the bar loops around the head. Although the bar is empty, looking to move very well on these.

Stay Tight

Squeezing the core and the glutes will create a stable platform to press from. One of the most common faults seen is an arch of the lower back. Focusing on staying tight will help minimize or avoid this position.

1 Round:

6 Calorie Bike
6 Strict Press
3 Calorie Bike
3 Strict Press

In a workout where muscular fatigue makes all the difference, looking to find a pace on the bike that allows the athletes to let their shoulders recover for an immediate big set on the next round. The majority of the work is front loaded on both the barbell and the bike. Breaking up the first three round into 1-2 sets will help avoid burnout and keep athletes on the bar when the repetitions and rest are reduced in the later rounds.