Oct
11

"Ain’t No Grave"

Context: Practice – Focus on squat depth

Skill Practice: Spend 8 minutes working on barbell/yoke carries (back, front, or overhead). Walk out 20′ and back 20’ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Metabolic Conditioning: Ain’t No Grave

For time. 4 rounds

6 Front Squat (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)

12 toes-to-bar (Health: 24 sit ups)

12 broad jump (Health: 3ft /Athletic/Performance: 4ft)

20 wall ball

1 min rest

Scaling Guide: 13 – 20 minutes, about 4:00 per round including the rest. Scale Up: 105#/155# bar and either 20#/30# wall ball or 10ft/11ft if you don’t have heavy wall balls.

Coaching Tips: Squat cleaning the rep of the squat sets count as a rep so do that if your form is good. For the toes to bar, point the toes to get more range of motion through the posterior chain (as opposed to keeping the ankles at 90 degrees and possibly missing the bar).  Most people will want to just set up a 4′ gap to jump across (turning completely around each rep), but if you can, you can set up a ‘square’ and only turn 90 degrees to make the broad jumps go a bit faster. For the wall ball, hold the ball on the bottom and use as much ‘wrist flip’ as possible so you don’t have to extend the arms completely overhead each rep. Try and complete these in big sets since there is a minute rest each round.

Oct
10

"Jackie"

Context:  Competition – Pace for your best score

Strength: 6×4 front squat or front box squat (6 sets of 4 reps, same weight across, 70-80% of max if doing front squat, 50-60% of max front squat if doing box squat)

Super Set: 6×6 half kneeling single arm dumbbell press (6 sets of 6 reps on each side, same challenge with all sets)

Metabolic Conditioning: For time “Jackie“

1000m Row

50 thrusters (Health: 35#, Performance/Athletic: 45#)

30 kipping pull-ups (Health: band assisted or ring row)

OR “Jacked Jackie”

1000m Row, 50 thrusters (65#), 30 chest-to-bar pull-ups

Scaling Guide: Men 6-13 minutes, Ladies 8 – 15 minutes

Coaching Tips: The reason this one doesn’t have scaling/progressions different for men and women is because as an ‘original’ CrossFit benchmark from a long time ago didn’t distinguish between men and women for weights/distances!  A while back we started to build our workouts so that men and women are finishing with similar performances and receiving the same training stimulus and that is what most of you are familiar with now.  In the effort of ‘historical accuracy’ we like to keep this one true to its roots.

The coaching tips for both men and women are pretty much the same though!  Pace the row.  The goal is to be able to get off the rower and hit a decent sized thruster set.  Avoid the temptation to speed up toward the end of the row!  If you can bias to use a bit more hip and arm pull (vs knee bend) on the last 10-20 strokes you’ll be more fresh for the thrusters.  Keep a steady pace on the thrusters and try to get it done with some good-sized sets.  The weight should be light enough that you can work on ‘falling’ with gravity.  Think “down fast” so you aren’t wasting energy.  Keep your form, but you can probably push yourself to do bigger sets than you might realize.  Break up the pull ups so you can finish strong (don’t do so many in the beginning that you have to do a lot of singles in the end).

Optional ‘Cash Out’ or Hypertrophy: 15 push-ups, 200m run, 3 rounds, OR 3 sets of 15 db curls in a super set with 12 loaded glute bridges

Oct
9

"Not Afraid"

Context:  Competition – Go ‘head to head’ with someone in class or look up your old score and try to beat it by one round.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS. Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)

Metabolic Conditioning: Not Afraid

15 minute AMRAP (As many rounds as possible)

10 American Kettlebell Swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

10 Box Jumps (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/24”)

10 Kipping Ring Dips (scaled: fixed bar dips or ring push-ups)

Scaling Guide:  6 – 10 rounds, about 1:45 per round

Coaching Tips: Only use the heavy kettlebell as long as you can maintain good form (for kettlebell swings.)  If things start to get a bit sketchy, drop to a lighter bell or drop to Russian kettlebell swings. Make sure you can go overhead without hyper extending your back (usually an issue when someone has tight shoulders). Try to push the pace on the swings and the box jumps, and then take extra breaks on the dips to catch your breath. Overall, do not come out too fast and blow up! 15 minutes will be longer than you think.

Oct
8

"La Grange"

Context: Practice – Focus on good form for your double unders

Skill Practice Warm Up: Spend 6 minutes working up to a challenging pause squat clean (2-3s pause just below the knee).

Strength: 7×2 power clean (7 sets of 2 reps, same weight across, 80-90% of max)

Super Set: 7×3 single arm ring row (7 sets of 3 reps on each side, same challenge with all sets)

Metabolic Conditioning: La Grange

7 minute AMRAP (as many rounds as possible)

30 Double Unders (Health: 5 singles then one DU attempt x 10)

Chin Up (Strict)s (Health: 3 band or other assisted, Athletic: 2/3, Performance: 3/5)

5 Dumbbell Hang Squat Cleans (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

Scaling Guide: 3 – 6 rounds, about 1:45 per round.

Coaching Tips: Break up the chin ups early on because that is where most people will start failing. Get through the double unders and dumbbells hang squat cleans as fast as possible.  Make sure that you are using as little arm as possible on the cleans otherwise you will pay the price with shoulders that don’t work for double unders and biceps that don’t work for the pull ups!  Remember to use the hips to get those dumbbells up!

Optional ‘Cash Out’ or Hypertrophy: 16 db suitcase lunge steps, 10 burpees, 4 minutes OR 3 sets of 12 db shoulder press in a superset with 12 single leg db deadlifts

Oct
6

"Tesla and Edison"

Context: Practice

Strength: 3-3-3-3-3 Back Squat (5 sets of 3 reps, increase weight with each set to max)

Super Set: 6×6 single arm ring row (6 sets of 6 reps on each side, same challenge with all sets)

Metabolic Conditioning: “Tesla and Edison“

Partner Workout – With a partner, split the work up any way you desire, one person working at a time on the row.

In 11 minutes – Partner workout, one ball per team

1000m row by in (split up as desired between partners)

Then max rounds in the remaining time:

20 Partner Wall ball – Partner squats, throws ball to target, partner catches, squats and returns = 2 reps

200m run with medball (one ball shared between partners) OR 20′ out 20′ back run with medball for 5 reps each partner (one partner runs, other rests, pass the ball and rotate as desired – throwing the ball less than 5 feet is desired)

20 Sit-up with med ball pass – only partner holding the ball does the sit up

Indy Version: In 10 min – 500m row buy in, then max rounds 10 wall ball, 100m run with ball, 10 med ball sit ups

Scaling Guide: 2-4 rounds, about 4-5 minutes for the row the 2 min per round after.

Coaching Tips: Split the row up so that the stronger of the two rowers goes second (and does a bit more of the rowing).  They’ll have to get off and go right into the wall balls. Take time to practice wall balls before starting because there isn’t a lot of time to get the technique down during the workout! If one person is far more ‘experienced’ than the other, have them do more rowing and carry the ball so the other partner can get a bit of rest.  If one person really needs the rest and the other is feeling good, they can do extra ‘single person’ wall balls for their teammate.

Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 8 db push press, 4 min OR 3 sets of 12 strict toes to bar in a superset with 12 loaded glute bridges

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