PROGRAMMING WEEK 35 2019Monday – August 26, 2019 – 190826Context: Mental Toughness – After a good warm up, redline the metcon from the beginning. Go unbroken as long as possible on all sets.

Dynamic Warm Up Option: 2 sets of 10 ring rows 10s crab bridge, 10 sit ups with legs straight, 10 jump squats. Then 5,4,3,2,1 with an empty bar: snatch pull, hang muscle snatch, overhead squat, rack jerk behind the neck

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: 7x2 power, split, or squat snatch 7 of 11 (7 sets of 2 reps, same weight across, 75-85%)

Super Set: 7x4 single arm ring row (7 sets of 4 reps, each side, same challenge with all sets)

Metabolic Conditioning: "You Be Illin'" VIDEO

5 Rounds for Time of:

12 Wall Balls (Health: 8’/10lb, Athletic*: 9’/14lb, Performance: 10’/20lb)

12 Toes to Bars

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 4.5 – 9 minutes, about 1:30 per round. Scale Up: 20/30lb ball and 1 bar muscle up for every 3 toes to bar.

Compare to: September 20, 2018 CrossFit ‘Classic’

Coaching Tips: Aim to finish every round of wall ball unbroken for as long as you can. Split the toes to bar up a bit more, even in the early rounds. If you are feeling good on the later rounds, shoot for bigger sets on the toes to bar, but don’t do it if you risk ripping your hands.

Optional ‘Cash Out’ or Hypertrophy: 30s per side side plank, 20 cal row, 5 min, OR 3 sets of 12 narrow grip chin ups in a super set with 15-20 loaded hip extensions

“By the Numbers” Book References: Power Snatch p. 438, Snatch p. 447, Ring Row p. 122, Wall Ball p. 430, Toes to Bar p. 434

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PROGRAMMING WEEK 35 2019Tuesday – August 27, 2019 – 190827Context: Practice – Take your time on each set of the deadlifts and the squats to make sure your midline is correct.

Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds of 3 inch worms with 10 shoulder taps in plank, 5 scap pull ups or strict pull ups, 10 goblet squats, 10 Russian KB swings

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 10 min working up to a challenging set of 3 banded, sumo, or banded sumo, deadlifts

Strength: None.

Super Set: None.

Metabolic Conditioning: “57 Chevy” For Time:

15 Deadlifts (Health: 65lb/ Athletic*: 95lb/ Performance: 135lb) or 20 with DBs (25lb/35lb*/50lb)

200m Run or 20' (6m) out and back 'Shuttle' Run (no line touch) x 10

15 Front Squats (same) or 20 with DBs (same)

800m Run or 4 rounds of 40 Single Unders, 4 Burpees, 4 reps of 20' (6m) out and back Shuttle

15 Front Squats (same)

400m Run or 2 rounds of 40 Single Unders, 4 reps of 20' (6m) out and back Shuttle

15 Deadlifts (same)

200m Run or 20' (6m) out and back 'Shuttle' Run (no line touch) x 10

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 9 – 15 minutes, about 4-5 min to finish the first set of front squats. Scale up to axle deadlifts and squats at 105/155lbs

TEAM VERSION: 15 synchronized deadlifts, 200m run together, 30 front squats one person at a time, 800m run together, 30 front squats one person at a time, 400m run together, 15 synchro DLs, 200m one at a time

Compare to: July 7, 2016

Coaching Tips: Don’t sacrifice spine stability because you are winded! Jog in from the runs and take a moment before picking up the bar. Break the sets up early if you feel like you are having trouble using good form. The total distance on the run is one mile (so the 400m in the middle is deliberate). Pace the running at or just a bit faster than what you might run a mile in. Squat cleaning the first rep of a set does count as one of the front squats.

Optional ‘Cash Out’ or Hypertrophy: None.

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PROGRAMMING WEEK 35 2019“By the Numbers” Book References: Deadlift p. 151, Front Squat p. 227

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PROGRAMMING WEEK 35 2019Wednesday – August 28, 2019 – 190828Context: Practice – While today’s metcon has a ‘score’, focus more on quality and not going too hard.

Dynamic Warm Up Option: 2 sets of: 10 toy soldiers leg swings per leg, 10 reverse lunges per leg (or box step ups), 10 KB clean and jerk or KB snatch each arm. Then 3 sets of 5: straight leg deadlifts, front squat, shoulder press

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 min working on Handstand or Handstand Push Up progressions

Strength: 4-4-4-4-4-4 Front Squat or Front Box Squat (6 sets of 4 reps, adjust load each set)

Super Set: 6-6-6-6-6-6 DB Shoulder Press -two hand- (6 sets of 6 reps, adjust load each set)

Metabolic Conditioning: “Salt of the Earth”

AMReps in 8 min:

2-4-6…

Pistol -alternate as desired- (Health: Single Leg Box Sit to Stands)

DB Ground to Overhead -two hand- (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

At min 0:00, 2:00, 4:00, and 6:00, perform a Single Arm DB Overhead Carry 100 ft (doesn't count toward score)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Finishing the 8s (120 reps) to finishing the 12s (164 reps). 6s: 104 reps. 8s: 120 reps. 10s: 140. 12s: 164. 14s: 192

Compare to: NEW WORKOUT!

Coaching Tips: Alternate legs often on the pistols. But if you are better on one leg than the other, you can do more on that side. Drive through the heel to engage more glutes and make them easier. Only one head of the DB needs to touch the floor for the reps to count. Make sure you keep you back flat. You may do a clean and jerk or a snatch style (with feet wide).

Optional ‘Cash Out’ or Hypertrophy: With a partner, 20 burpee box step ups, 30 Russian KB swings, 3 rounds OR 3 sets of 15-20 banded tricep press downs in a super set with 15-20 banded good mornings

“By the Numbers” Book References: Handstand Push Ups p. 500, Kipping Handstand Push Ups p. 508, Front Squat p. 227, Press p. 199, Pistol p. 453

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PROGRAMMING WEEK 35 2019Thursday – August 29, 2019 – 190829Context: Competition – For at least the first few rounds, get as close to “Performance” scaling as possible.

Dynamic Warm Up Option: 2 min jump rope or 2 min row. Then 3 sets of: 5 KB bootstrappers, 5 KB swings, 5 KB presses (each arm), 10 ring rows.

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 minutes performing 3 sets of L-sits (on boxes, rings, or parallettes)

Strength: None.

Super Set: None.

Metabolic Conditioning: “Bradshaw”

10 rounds for time of:

3 Kipping Handstand Push-ups (Health: Downward Dog Push-up)

6 Deadlifts (Health: 85lb, Athletic*: 155lb, Performance: 225lb) or 12 with DBs (20lb, 35lb*, 50lb)

12 Kipping Pull-ups

24 Double Unders (Health: 2x single unders)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 17 - 27 minutes, about 2:15 per round.

TEAM VERSION: 8 rounds. 6 HSPU, 12 deadlifts, 24 pull ups, 44 double unders, split with partner as desired. Resting partner must hold bumper plate at side or overhead.

Compare to: November 10, 2018

Coaching Tips: Get through the first few rounds fairly quickly, but then settle into a steady pace. Start breaking up the deadlifts and the pull ups, but don't waste time in the transitions. Be sure to use lots of leg 'kick' on the kipping HSPU. Use a mixed grip for the deadlifts and be sure to keep the bar close to the shins. Keep your arms next to you on the double unders to save the shoulders for the HSPU.

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: L-sit p. 335, Kipping Handstand Push Ups p. 508, Deadlift p. 151, Kipping Pull-up p. 258, Double Unders p. 213

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PROGRAMMING WEEK 35 2019Friday – August 30, 2019 – 190830Context: Practice – “Soreness” does not equal “better”. Arguably, the workouts that make you the most sore aren’t good for you long term.

Dynamic Warm Up Option: 200m run with medball or 2 min row. Then 2 sets of 10 sit ups with legs straight, 10 American KB swings. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck presses snatch width, heaving snatch balance

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: 6x3 power, split, or squat snatch 8 of 11 (6 sets of 3 reps, same weight across, 75-85%)

Super Set: 6x5 single arm ring row (6 sets of 5 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Annabel”

For time:

50-40-30-20-10

Sit-up

30-24-18-12-6

DB Hang Power Snatch -one hand, switch as desired- (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 - 8 minutes, about 3-4 min for the first two rounds. Scale Up: 35/53lb hang KB snatches

Compare to: NEW WORKOUT!

Coaching Tips: Start with a big set of sit ups, but pace them out on later rounds. Make sure you don't pick up your hips as you go back otherwise you'll get a sore spot (aka the 'dreaded raspberry'). Switch hands as desired on the snatches.

Optional ‘Cash Out’ or Hypertrophy: 12 wall balls, 12 burpees, 3 rounds OR 3 sets of 12 DB weighted step ups in a super set with 15 single arm DB bench

“By the Numbers” Book References: Power Snatch p. 438, Snatch p. 447, Ring Row p. 122, Butterfly Sit-up p. 133

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PROGRAMMING WEEK 35 2019Saturday – August 31, 2019 – 190831Context: Practice – Stay safe when jumping over the box

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Necessary Evil”

Teams of 2, one person working at a time,

AMRAP in 25 minutes:

200m Run or 1/2 mile Airdyne/Assault Bike (both partners together)

20 Back Squat (Health: 45lb/ Athletic*: 95lb/ Performance: 135lb)

20 Burpee Over Box Jump (Health: 12"/ Athletic*: 20"/ Performance: 24")

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 - 8 rounds, about 4 min per round. Scale Up: 95/135lb.

Indy Version: 25 min, 200m run, 10 back squats, 10 burpees over box, 1 min rest

Compare to: NEW WORKOUT!

Coaching Tips: Pace the runs so you can go right into your first set of squats. Split the work up between which partner can do better on each movement. If there isn't enough space for burpees 'over' the box, just do burpees on the box.

Optional ‘Cash Out’ or Hypertrophy: With a partner, 200m farmer carry, 100 double unders, 2 rounds

“By the Numbers” Book References: Running p. 269, Back Squat p. 171

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PROGRAMMING WEEK 35 2019Sunday – September 1, 2019 – 190901Context: Practice – Why working toward strict pull ups is better than jumping into kipping

Dynamic Warm Up Option: 200m jog, 300m row, or .25 mi airdyne. Then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 min working up to a challenging (85% +) strict press. Plan on doing at least 4-6 'sets'.

Strength: None.

Super Set: None.

Metabolic Conditioning: “All Eyez on Me”

5 rounds for time:

100m Suitcase Carry with KB (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb) -'Suitcase' means 1 arm farmer carry-

5 Strict Weighted Pull-ups (Health: Ring Row/ Athletic*: 5lb/ Performance: 20lb)

5 Strict Shoulder Press (Health: 35lb/ Athletic*: 65lb/ Performance: 115lb) or 5 with DBs (15lb/30lb*/50lb)

15 Russian KB Swings (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

250/300*/350m Row or 5 rounds: 2 Muscle Cleans (65/95) + 2 Burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 17 - 24 min, about 4 min per round. Scale Up: 53/70lb KB (for both) and 15/35lb weighted pull ups

Compare to: June 12, 2016

Coaching Tips: The suitcase carry at the top of each round will act as bit of a rest from the rows, so don't get lazy on the rowing! If you start getting stuck on the pull ups, progress back to a lighter weight or easier variation you can do correctly. Make sure you hustle between the movements since there is a lot of transitions!

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Press p. 199, Pull-up p. 258, Kettlebell Swing p. 277, Rowing p. 142

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