Saturday January 6, 2023

Saturday January 6, 2023

January 7, 2023

[Part 1] Push Jerk [SWEAT]

  • Build to a heavy single.

[Part 2]

“The First Cut Is The Deepest” [SWEAT]

4 Rounds For Time:

400 Meter Run

3 Rope Climbs (15′)

7 Push Jerks (135/95) 

Time Cap: 20 Minutes

“The First Cut Is The Deepest” [PARTNER]

20 min AMRAP

400 Meter Run 

3 Rope Climbs (15′)

7 Push Jerks (135/95) 

Time Cap: 20 Minutes

Partners MUST SHARE the Run, 200m Each – then can share however they choose for the rest of the AMRAP. I go, you go.

**Unless there is precipitation on the road we will be running outside, utilizing the side door in the gym by the turf. Dress appropriately.**

WOD Brief – Stimulus 

The prescription is the stimulus, not necessarily what is written on the board.

Category: Threshold

Score: Time

Run: 400m should be completed under 2:30 each round.

Rope Climb: Should be able to complete each round in about a minute.

Push Jerks: Should be a weight we can complete 15+ unbroken when fresh.

Fun Fact: Modeled after “”First Cut”” at the 2019 CrossFit Games.

Strategy 

Simple

  • Push the run.
  • Recover during the climbs.
  • Hold on to the jerks.

Detailed

  • Rope climbs will slow the heart rate down, so it’s not that irresponsible to push the runs a little bit. We want to also try our best to hold onto the jerks each round. A break there will take a long time to get back up for most athletes.

Modifications

400 METER RUN

  • 500m Row
  • 500m Ski
  • 1,000m Bike
  • 25 Burpees

ROPE CLIMB

  • Reduce Height
  • 3 Strict Pull-Ups + 3 Knee Raises
  • Renegade Row

PUSH JERK

  • Push Press
  • Bench Press
  • Clapping Push-Ups

After Party

3 Giant Sets:

20 GHD Sit-ups

50′ Weighted Monster Walk



Saturday January 6, 2023

Friday January 6, 2023

FRIDAY January 6, 2023

Open 18.2 

1-2-3-4-5-6-7-8-9-10 reps for time of:

  • Dumbbell squats
  • Bar-facing burpees

Scaled =  [SWEAT]

Men use 35-lb. dumbbells,

stepping burpees allowed

Women use 20-lb. dumbbells,

stepping burpees allowed

 

Rx = [COMP/TRAIN]

Men use 50-lb. dumbbells

Women use 35-lb. dumbbells 

Time cap: 12 minutes to complete 18.2 and 18.2a

 

Open 18.2a

To be completed in the 12 minute time-cap of Open 18.2:

  • 1-rep-max clean

WOD Brief – Stimulus 

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Part 1 – Time, Part 2 – Load
  • Dumbbell Squats: Weight we can complete 25+ unbroken when fresh.
  • Bar-Facing Burpees: 10 reps should take no more than 1 minute to complete.
  • Flow: The workout begins on the 0:00 with the dumbbell squat and burpees. Once the athlete completes the workout, they immediately are able to establish their 1RM squat clean. Athletes have a 12 minute clock to complete both parts.

This is a workout where the athletes should aim to push the first part. You can get out in front of it a little with the short rep rounds. Remember, we are halfway done AFTER we complete the round of 7.

Strategy 

Simple

  • Push this hard early, try to get out in front of it.
  • Rest at the top of your squat instead of dropping.
  • Plan your squat clean attempts.

Detailed

We can push this workout early and get deep into this workout quickly. Then we’ll need to have a little grit to finish. Have athletes plan their squat clean attempts before the workout. This allows there to be no guesswork when they are fatigued after the first part. 

MODIFICATIONS

DUMBBELL SQUATS

  • Sub Barbell
  • Goblet Squats

BAR-FACING BURPEE

  • Burpee to Target
  • Line Facing Burpee
  • Dumbbell Facing Burpee

SQUAT CLEAN

  • Front Squat
  • Back Squat
  • Bench Press
  • Strict Press

After Party

3 Sets, Not for Time:

30′ Dumbbell Bear Crawl (50’s/35’s)

30′ Reverse Dumbbell Bear Crawl (50’s/35’s)



Saturday January 6, 2023

Thursday January 5, 2023

Thursday January 5, 2023

“Prime The Pump” [ALL TRACKS]

5 Rounds For Time: 

30 Sit-ups 

10 Bench Press (Bodyweight) 

300′ Shuttle Run 

10 Strict Pull-ups 

 

Time Cap: 25 Minutes

WOD Brief – Stimulus 

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Grind
  • Score: Time
  • Sit-Ups: Should be able to complete 30 reps in under 1 minute.
  • Bench Press: Should be able to complete each round in no more than 2 sets.
  • Shuttle Run: 25 ft. lengths for each shuttle run.
  • Strict Pull-Ups: SHould be able to complete each round in no more than 2 sets.

With the amount of strict pull-ups and bench press this will get a little grindy. Managing fatigue early will be key to keep moving late.

Strategy [24:00 – 25:00]

Simple

  • Push the shuttle runs.
  • Reach on the bench and pull-ups
  • Recover on the sit-ups

Detailed

  • The only movement here that will get metabolic is the run. The bench and pull-ups will not be very demanding on our breathing. With this in mind. We can push the run. Also, with the time between bench rounds and pull-ups, it’s worth holding on to bigger sets if you can.

Modifications

SIT-UPS

  • GHD Sit-Ups
  • Toes to Bar
  • 30 Second Hollow Hold
  • 45 Second Plank

BENCH PRESS

  • Sub Dumbbells
  • Weighted Push-Ups
  • Floor Press

SHUTTLE RUN

  • 15/12 Cal Row, Ski, Bike Erg
  • 12/9 Cal Echo Bike
  • 15 Burpees

STRICT PULL-UPS

  • Ring Rows
  • Banded Strict Pull-Ups

After Party

For Quality, 3 Sets:

:20 Seconds L-Sit

:30 Seconds Hip Extension Hold

:40 Seconds Tempo Back Squat* 

Rest 2 Minutes Between Sets 

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up



Saturday January 6, 2023

Wednesday January 4, 2023

WEDNESDAY January 4, 2023

“Let’s Bounce” [ALL TRACKS]

For Time: 

100-80-60-40-20 Double Unders 

50-40-30-20-10 Wall Balls (20/14)

25-20-15-10-5 Hang Power Snatches (75/55) 

Wall Ball: 9/6

Barbell: 34/25

Time Cap: 25 Minutes

Strategy 

Simple

  • Break the wallballs earlier than you’d like.
  • Breath on the double unders.
  • Hang on for bigger sets on the snatches.

Detailed

A break on the double unders or wall balls can be very fast. A break on the snatches will naturally take longer. So if you need to find a place for an extra break here, do it in the double unders of wall balls. 

Strategy 

Simple

  • Break the wallballs earlier than you’d like.
  • Breath on the double unders.
  • Hang on for bigger sets on the snatches.

Detailed

A break on the double unders or wall balls can be very fast. A break on the snatches will naturally take longer. So if you need to find a place for an extra break here, do it in the double unders of wall balls. 

Modifications

DOUBLE UNDERS

  • 1.5 x Single Unders
  • 20-15-10-5-2 Calorie Machine
  • Jumping Jacks
  • Plate Hops

WALL BALL

  • Goblet Squat
  • Jump Squat

HANG POWER SNATCH

  • Alternating Hang DB Snatch
  • Hang Power Clean
  • Kettlebell Swings

After Party

4 Giant Sets:

16 Weighted Sit-ups

12 Romanian Deadlifts

8 Pausing Barbell Rows

Rest 2 Minutes Between Sets



Saturday January 6, 2023

Tuesday January 3, 2023

TUESDAY January 3, 2023

DEADLIFT [15min]

  • Heavy Single for the day (NOT MAXIMAL)
  • 1 Rep @ 88% [TRAIN/COMP]

“DomiNATE” [SWEAT]

AMRAP 20:

2 Burpee Pull-Ups

4 Push-Ups

8 Dumbbell Clean & Jerks (50/35)

[TRAIN] Strict Chest to Bar / DB (70/50)

[COMP] Ring Muscle Ups / Handstand Push Ups / DB (70/50)

WOD Brief – Stimulus 

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Grind
  • Score: Rounds + Reps
  • Dumbbell: Weight we can complete in no more than 2 sets the entire workout. Alternate sides of each rep.
  • Handstand Push-Up: Variation we can complete unbroken the entire workout.
  • Ring Muscle-Up: Variation we can complete unbroken the entire workout.

The dumbbell will make this grindy, but we want to keep this as cyclical as possible. Moving the entire time with smooth transitions.

Strategy 

Simple

  • Aggressive transitions.
  • Smooth pace on the reps,
  • Break the dumbbells if needed to keep transitions fast.

Detailed

  • We want to plan this around the gymnastics movements. So if that means we need to break the dumbbells in order to keep our transitions fast and our gymnastics unbroken, it’s worth it. 

MODIFICATIONS

RING MUSCLE-UPS

  • Bar Muscle-Ups
  • Strict Chest to Bar Pull-Ups
  • Banded Ring Muscle-Up
  • Renegade Row
  • Toe Assisted Muscle-Up

HANDSTAND PUSH-UPS

  • Pike Push-Ups
  • Raise Floor
  • Push-Ups
  • Dumbbell Push Press

DUMBBELL CLEAN AND JERKS

  • Sub Barbell
  • Burpees

 

 

General Warmup [0:00 – 5:00]

30 Seconds Alternating Reverse Lunge

30 Seconds Jumping Jacks

30 Seconds Active Spiderman

30 Seconds Active Samson

30 Seconds Air Squats

30 Seconds Down Dog to Push-Ups

30 Seconds Bodyweight Good Mornings

30 Seconds Knuckle Draggers

30 Seconds Slow Burpeees 

WOD Brief – Stimulus [5:00 – 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Grind
  • Score: Rounds + Reps
  • Dumbbell: Weight we can complete in no more than 2 sets the entire workout. Alternate sides each rep.
  • Handstand Push-Up: Variation we can complete unbroken the entire workout.
  • Ring Muscle-Up: Variation we can complete unbroken the entire workout.

The dumbbell will make this grindy, but we want to keep this as cyclical as possible. Moving the entire time with smooth transitions.

Teaching [8:00 – 15:00]

Daily Focus – Lockout

MUSCLE-UPS

  • Pinky knuckle on top of the rings.
  • Ensure lockout at the bottom of the rings and the top of the dip.
  • Eyes up during turnover.
  • Aggressive head through during turnover.
  • Legs long and straight in the backswing.
  • Use low rings to lead class through teaching portion.

HANDSTAND PUSH-UPS

  • Ensure lockout at the top of the rep.
  • Triangle between the hands and head.
  • Top of the touches the ground.
  • Full control on negative.
  • Squeeze glutes at the top to keep the body stacked.

DUMBBELL CLEAN & JERKS

  • Ensure lockout at the top of each rep. Full extension of the knees and elbows.
  • Touch dumbbells outside of the feet, not in front.
  • Bend knees to keep back neutral during each rep.
  • During jerk, punch dumbbells together to keep them from drifting out. 

Specific Warmup [17:00 – 24:00]

The coach should lead and start each of these warmup rounds, re-stating a different cue before each round.

10 Ring Swings

3 Handstand Negatives

10 Dumbbell Deadlifts

REST

2 Ring Muscle-Ups

3 Pike Push-Ups

5 Dumbbell Cleans

REST

2 Ring Muscle-Ups

3 Handstand Push-Ups

4 Dumbbell Clean & Jerks 

Strategy [24:00 – 25:00]

Simple

  • Aggressive transitions.
  • Smooth pace on the reps,
  • Break the dumbbells if needed to keep transitions fast.

Detailed

  • We want to plan this around the gymnastics movements. So if that means we need to break the dumbbells in order to keep our transitions fast and our gymnastics unbroken, it’s worth it. 

Practice Round [25:00 – 27:00]

1 Rounds:

2 Muscle-Up

4 Handstand Push-Ups

8 Dumbbell Clean & Jerks

Practicing a full round allows us to get the feel for this. Most athletes will do their practice round way faster than their workout pace should be.

Bathroom, Water, Questions [27:00 – 30:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications. 

Workout [30:00 – 50:00]

It is the coaches responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should here their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is. 

Home WOD

AMRAP 20:

2 Renegade Rows

4 Dumbbell Push Press

8 Dumbbell Clean & Jerks

Dumbbells: 50’s/35’s

After Party

3 Giant Sets:

100 Meter Overhead Kettlebell Carry* 

10 Inverted Barbell Rows 

50 Band Pull-Aparts

Rest 1 Minute Between Sets



Saturday January 6, 2023

Monday January 2, 2023

MONDAY January 2, 2023

[Part 1]

FRONT SQUAT [SWEAT]

Build to a heavy triple in 15 min

FRONT SQUAT [TRAIN/COMP]

On the 2:30 x 6 Sets:

Set 1: 7 Reps @ 65% 

Set 2: 5 Reps @ 68% 

Set 3: 3 Reps @ 70% 

Set 4: 7 Reps @ 68% 

Set 5: 5 Reps @ 70% 

Set 6: 3 Reps @ 73% 

*All Percentages Based Off 1RM Front Squat

[Part 2]

“Life Alert” [ALL TRACKS]

AMRAP 4: 

21/15 Calorie Row 

21 Toes to Bar 

21 Front Squats (95/65)

 Rest 4 Minutes 

 AMRAP 4: 

15/12 Calorie Row 

15 Toes to Bar 

15 Front Squats (115/85)

 Rest 4 Minutes 

 AMRAP 4: 

9/6 Calorie Row 

9 Toes to Bar 

9 Front Squats (135/95)

REPEAT FROM 4/3/2018

Stimulus 

The prescription is the stimulus, not necessarily what is written on the board.

Category: Sprint

Score: Combined Rounds + Reps

Barbell: Weight we can complete 30+ when fresh.

Toes to Bar: Can complete 21 reps in under a minute.

Row: 21/15 Calories should take no more than 1:15 to complete.

With 4 minutes of rest after each round, we want to really push these rounds each time. Record your rounds + reps for each AMRAP. 

Strategy 

Simple

  • Reach for more than you think you have.
  • Smooth transitions.
  • Immediately begin recovery between rounds.

Detailed

  • The idea here is to have 4 minutes of high intensity with a 1:1 rest.
  • Have athletes push outside of their comfort zone here.
  • It’s worth reaching to complete the front squats unbroken if you can. 

MODIFICATIONS

CALORIE ROW

  • Same Calorie Ski, Bike Erg
  • 15/12, 12/9, 6/4 Cal Echo Bike
  • 200m, 150m, 100m Run

TOES TO BAR

  • Abmat Sit-Ups
  • GHD Sit-Ups
  • Knees to Elbow
  • Candlestick

FRONT SQUAT

  • Back Squat
  • Goblet Squat
  • Sub Dumbbells

AFTER PARTY

Legless + Carry + Box Jump Over

AMRAP 12

1 Legless Rope CLimb

6 Farmers Carry

12 Box Jump Overs

DB: 70/50

Carry Length 25ft