Wednesday March 16, 2022

Wednesday March 16, 2022

WEDNESDAY 16 MARCH 2022

 

“BERGERON BEEP TEST” [ALL TRACKS]

On the Minute For Max Rounds:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

Score = Rounds + Reps

STIMULUS: “BERGERON BEEP TEST” is a Sprinty Pacer workout.

STRATEGY: Today, let’s encourage athletes to choose Reps that allow for unbroken Pull-ups, are the same across all three movements, and allow them to get 5+ Rounds on the Minute.

SCALING: Athletes should choose a number of Pull-ups they can complete confidently unbroken. Athletes should choose a barbell load that they could do for 20+ reps unbroken when fresh.

SCORING: Athletes’ score will be Rounds + Reps

MODIFICATIONS

THRUSTERS

-Reduce Load

-Reduce Reps

-Double Dumbbell Thrusters

-10 Front Squats

-10 Push Press

PULL-UPS

-Reduce Reps

-Jumping Pull-ups are better today than banded (from a timing standpoint. . . getting in/out of the band)

-Ring Rows

-4 Strict Pull-ups

-Double Dumbbell Plank Rows

BURPEES

-Reduce Reps

-Straight Arm Burpees

-AbMat Sit-ups

OPTIONAL CORE CASH OUT [5:00]

On the Minute x 5:

20 Seconds L-Sit

20 Seconds Hollow Rocks

20 Seconds AbMat Sit-ups

 

AFTER CLASS

On the Minute x 10:

20 Seconds L-Sit

20 Seconds Hollow Rocks

20 Seconds AbMat Sit-ups

Directly Into…

On the Minute x 10:

20 Seconds Fast Row

40 Seconds Easy Row

 

OR 

4 x 500m Row/350 air Run/ 1000m Bike 

Rest 2 min 

 

Wednesday March 16, 2022

Tuesday March 15, 2022

TUESDAY 15 MARCH 2022

 

PART 1: MURPH PREP

5 Rounds 

:30sec Push-Ups 

:30sec Air Squats 

:30sec Rest

 

PART 2: BENCH PRESS

Build to Heavy Set of 5

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

 

Score = Heaviest Load

 

PART 3: 5K BIKE

For Time:

5,000 Meter Bike (3.2 miles)

 

Score = Time it takes to complete the workout

 

STIMULUS: Today is a Heavy and Conditioning workout.

STRATEGY: Athletes should build gradually in weight. . . completing a light set of 10, moderate set of 7, and then 2-3 sets of 5.

SCORING: Athletes’ score will be their Heaviest Load and Time it takes to complete a 5k Bike.

MODIFICATIONS

BENCH PRESS

-Double Dumbbell Floor Press

-Strict Press

-Tabata Hand Release Push Ups for Total Reps

5K BIKE

-Reduce Distance to 4k if its a challenge to hold a 2:30/500m pace

-2,500m Row

-2,000m Ski Erg

-2,000m Run

-1,500m Air Run

AFTER CLASS

4 Rounds for Quality. . .

3-10 Strict Ring Dips

15 Straight Leg Sit Ups or GHD Sit Ups

1:00 Cumulative Hollow Body Rocks

 

Wednesday March 16, 2022

Monday March 14, 2022

MONDAY 14 MARCH 2022

 

“BIG BANG V2” 

 

For Time [25 Minute Cap]:

50 Power Cleans (115/75)

300 Double Unders

1 Mile Run // 1,200m Air Run // 2,000m Row // 1,600m Ski (CHOOSE ONE)

 

Score = Time it takes to complete the workout

 

[TRAIN & COMPETE] Power Cleans (155/105)

 

STIMULUS: “BIG BANG V2” is a Grind.

STRATEGY: Athletes should complete Power Cleans in under 6:00, Double Unders in under 6:00, and 1 Mile Run in under 10:00. (Keep in mind, long bike coming tomorrow!)

SCALING: Athletes should choose a moderately heavy barbell that they could Power Clean for 3 unbroken reps when fresh. Athletes should cap Double Unders at 6:00 and aim for a 10:00/Mile pace. We can have athletes cap Power cleans at 6:00 and Double Unders at 12:00 to allow ALL athletes enough time to Run 1 Mile!

SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 16-22 Minutes.

MODIFICATIONS

POWER CLEANS

-Reduce Load

-Reduce Reps

-Deadlifts

-Lighter Hang Power Cleans

-Double Dumbbell Power Cleans

-Kettlebell Swings

300 DOUBLE UNDERS

-Reduce Reps

-450 Single Unders

-300 High Single Unders

-300 Line Hops

-Cap at 5:00

1 MILE RUN

-4,000m Bike ← Use BIke Erg to scale

AFTER CLASS

Power Clean:

Build to Heavy Set of 5

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

 

Wednesday March 16, 2022

Thursday March 10, 2022

THURSDAY 10 MARCH 2022

“GOAT DAY”
OPTION 1:
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
Score = Checkbox
Move for Quality!
OPTION 2: “SNAPPY”
EMOM 20:
Minute 1: 20 Sit-ups + Max Dumbbell Snatches
Minute 2: 200 Meter Run
Dumbbell: (50/35)
Score = Total Reps of Dumbbell Snatches
STIMULUS: “GOAT DAY” is a Skill/Practice workout.
“GOAT DAY” gives athletes a chance to practice a skill of choice they want to get better at for The Open
-“Goat” is a word used in CrossFit to describe a movement that is challenging for us
-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity
STRATEGY: “GOAT DAY” athletes should choose two movements that they would like to practice under no fatigue. Athletes can also choose one movement and Recover Bike for Minute 2.
“MR. BLISTER” athletes should complete Toes to Bar in under 0:30.
SCALING: “RUNNING UP THE SCORE” athletes should choose a Dumbbell they can hold onto unbroken for 0:30 unbroken.
SCORING: “GOAT DAY” is a Checkbox workout to encourage athletes to have a practice mindset.
“RUNNING UP THE SCORE” athletes’ score will be Total Reps of Dumbbell Snatches.
MODIFICATIONS
SIT UPS
-0:30 Plank or Hollow Body Hold
-20 Lying Knee Tucks
DUMBBELL SNATCHES
-Reduce Load
-Alternating Dumbbell Deadlifts
-Kettlebell Swings
-Hand Release Push Ups
200 METER RUN
-Any Machine Max Calories
AFTER CLASS
2 Rounds. . .
1:00 Pigeon Pose (each side)
0:30 Chest Opener Stretch (each side)
1:00 Couch Stretch (each side)
0:30 Child’s Pose (both hands reach to the L/R)

Wednesday March 16, 2022

Wednesday March 9, 2022

WEDNESDAY 9 MARCH 2022

PART 1: BACK SQUAT [ALL TRACKS]
Build to Heavy Set of 10
Back Squats

Score = Heaviest Load

PART 2: “SHOT CLOCK”
AMRAP 12:
1 Burpee Pull-up
15 Wall Balls (14/10)
2 Burpee Pull-ups
15 Wall Balls (14/10)
3 Burpee Pull-ups
15 Wall Balls (14/10)

[Add 1 Burpee Pull-up Each Round]

Score = Rounds + Reps

If you complete the round of 7 Burpee Pull-ups + 15 Wall Balls and gets 5 Burpee Pull-ups in the round of 8. . . your score would be 7 + 5

[SWEAT] as written above
[TRAIN] Wall Balls (20/14)
[COMP] Wall Balls (20/14) // Ring Muscle-ups

STIMULUS: “SHOT CLOCK” is a Threshold workout.
STRATEGY: Athletes should find a consistent pace to hold and aim to speed up towards the end. Today is a workout where athletes will be tempted to come out fast. We can compare this to a 1.5 mile run; pacing the first mile (8:00) and kicking it in on the final stretch (4:00).
SCALING: Athletes should choose a med ball weight they could complete 15 reps unbroken when fresh.
SCORING: Athletes’ score in Part 1 will be their Heaviest Load. Athletes’ score in Part 2 will be Rounds + Reps. If an athlete completes the round of 7 Burpee Pull-ups + 15 Wall Balls and gets 5 Burpee Pull-ups in the round of 8. . . their score would be 7 + 5. Athletes should aim to finish the Round of 7.
MODIFICATIONS
RING MUSCLE UP
-Reduce Reps/Stay Consistent instead of adding 1 rep each round
-Low Ring Transitions
-1 Pull-up + 1 Ring Dip
-Bar Muscle-ups
-Burpee Pull-up
-Burpee Pull-ups (jumping pull-up from a tall box)
-Burpees + Banded Pull-ups
WALL BALLS
-Reduce Reps
-Reduce Load
-Double Dumbbell Thruster
-Double Dumbbell Push Press
-Med Ball Jump Squats
AFTER CLASS
Wall Walk Practice
5 Sets For Max Quality Reps:
1 Minute On
1 Minute Off

Wednesday March 16, 2022

Tuesday March 8, 2022

TUESDAY 8 MARCH 2022

“DOWNFALL”
For Time:
100 Double Unders
80/60 Calorie Echo Bike
60 Box Jump Overs (24″/20″)
40 Dumbbell Push Jerks (35’s/25’s)
200 Meter Farmer’s Carry (35’s/25’s)
Score = Time it takes to complete the workout
[SWEAT] as written above
[TRAIN/COMP] Dumbbell Push Jerks (50’s/35’s) // Farmer’s Carry (50’s/35’s)
STIMULUS: “DOWNFALL” is a Grindy Threshold workout.
STRATEGY: Athletes should be able to complete 100 Double Unders in under 1:30, 80/60 Calories in under 5:00, 60 Box Jump Overs in under 4:00, 40 Push Jerks in under 2:30 and 200 Meter Farmer’s Carry in under 2:00.
SCALING: Athletes should cap Double Unders at 1:30. Athletes should choose a Dumbbell weight they can Push Jerk for an unbroken set of 10 when fresh; but most likely will do quick sets of 5 during the workout.
SCORING:**Athletes’ score will be the **Time it takes them to complete the workout. Athletes should aim to finish in 14-17 Minutes.
MODIFICATIONS
DOUBLE UNDERS
-Reduce Reps
-Cap at 1:30
-150 Single Unders
-100 High Single Unders
-300 Meter Run
-1:30 on a Machine
80/60 BIKE ECHO CALORIES
-80/60 Calorie Row
-80/60 Calorie Bike Erg (keep it the same as echo today)
-60/45 Calorie Ski
-1200 Meter Run
BOX JUMP OVERS
-Reduce Reps
-Reduce Height
-Box Step Overs
-Box Jumps
-Squat Jumps Over Dumbbell
DUMBBELL PUSH JERKS
-Reduce Reps
-Reduce Load
-Barbell Push Jerks
-Hand Release Push Ups
FARMER’S CARRY
-Reduce Distance
-Reduce Load
-Cumulative 1:30 Farmer’s Hold
-Cumulative 1:30 Plank, Hollow, Dead Hang Hold
AFTER CLASS
Push Jerk:
Build to Heavy Set of 10
1×10 @ 90% Heavy 10
1×10 @ 80% Heavy 10