PROGRAMMING WEEK 25 2017Monday – June 19, 2017 - 170619Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Tabata hollow rocks

Strength: 8 x 1 Push Jerk or Split Jerk - 7 of 13 (8 sets of 1 rep, same weight across, approximately 80 - 90% of max jerk). Video Here.

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Spoonman“

For time. Health: 6 rounds, Athletic: 8 rounds, Performance*: 10 rounds

7 Burpees

7 Knees To Elbows

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

Scaling Guide: 7-11 minutes, about 50s per round.

Compare to: BTWB ‘ CrossFit Classic’

Coaching Tips: Start slow, and watch the clock. After 3-5 rounds, speed up if you can. Break up the knees to elbows sooner than you might have to, and go faster on the burpees. As you get into round 8+, speed up if you can. Keep in mind that 'knees to elbows' means "KNEES TO ELBOWS" (not knees to triceps). And that bent elbows is fine, although not ideal.

Optional ‘Cash Out’: 100m farmer carry, 15 wall ball, 4 min

“By the Numbers” Book References: Burpees 415, K2E p. 239

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PROGRAMMING WEEK 25 2017Tuesday – June 20, 2017 - 170620Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull up (or progression)

Strength: none

Super Set: none

Metabolic Conditioning: "Six Shooter"

For Time, 6 rounds

6 Left pistol (Health: one legged box squat / Athletic*: 15lb / Performance: 35lb)

6 Right pistol (same)

6 db weighted pull up - kipping allowed (Health: band assisted / Athletic*: 15lb / Performance: 35lb)

200m run OR 60 double unders / 120 single unders

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

Scaling Guide: 11 – 20 minutes (24 min time cap)

Compare to: March 19, 2017

Coaching Tips: Hold the kettlebell / dumbbell however you would like to make the pistol happen (at the shoulder, out in front, etc.); the scaling of the pistols will be a very strong factor in finish time. If you can't do a pistol, choose a box that allows you to sit and stand on one leg. You can vary the box height by using plates on a low box OR by putting the plate on the ground and then standing on it (for example a black 45lb plate will make a 20" box 16" this way). Use the same kettlebell / dumbbell for the weighted pull-ups. Both running and jumping rope are "Rx" for this one (singles too). Pick the option that is going to get you done in the fastest time.

Optional ‘Cash Out’: none

“By the Numbers” Book References: Pistol p. 453, Weighted Pull-up p. 333, Run p. 269, Double-under p. 213

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PROGRAMMING WEEK 25 2017Wednesday – June 21, 2017 – 170621Context: Practice

Mobility: Hip

Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set.

Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increase weight with each set to max) – test for next strength focus

Super Set: none

Metabolic Conditioning: “Angel’s Landing”

For time.

15 back squats (Health: 65lb / Athletic: 105lb* / Performance: 155lb)

20 bumper plate burpees (Health: 15/ Athletic:25*/ Performance:45lb)

800m run or 1.5 mile airdyne/airbike

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

Scaling Guide: 6 - 10 minutes. Scale Up: 185/125lb barbell, burpee pull overs instead of bumper plate burpees to 8'/7' bar.

Compare to: NEW WORKOUT!

Coaching Tips: The barbell starts on the floor. Try to go unbroken if you can on the back squats, rest at the top more often if needed. Use a high bar style to save the low back for later. Make sure you don't round the back on the bumper plate burpees, and that you lock the arms out with the bumper plate overhead! Start the run with a conservative 400, but then run hard on the last 400m.

Optional ‘Cash Out’: 8 toes to bar, 30 double unders, 4 rounds

“By the Numbers” Book References: Back squats p. 171, Burpee p. 415, Run p. 269

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PROGRAMMING WEEK 25 2017Thursday – June 22, 2017 – 170622Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 min on kipping drills focused on kipping pull ups and/or bar muscle ups.

Strength: none

Super Set: none

Metabolic Conditioning: “The One That I Want”

For time. 5 rounds for time (Health: 4 rounds)

Muscle-ups (Health: 8 jumping chest to bar pull ups + 8 ring push ups / Athletic: 2* reps/ Performance: 4 reps)

12 thrusters (Health: 20lb dumbbells / Athletic: 75lb* / Performance: 115lb)

12 Left /12 Right single arm kettlebell swing (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

12 clean & jerk (same)

1 min rest

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

Scaling Guide: 20 - 30 min, about 5 min per round including rest. Scale Up: 8/4 muscle ups and 135/85lb barbell

Compare to: March 22, 2017

Coaching Tips: Only link the muscle-ups if you know you can do more than the ‘prescribed’ amount for the first set. Save the mojo for later rounds. It is completely acceptable to do a round or three with muscle ups, then drop to the scaling to stay safe (and to bolster intensity.) Move steady with the barbell/kettlebell movements, but don’t get complacent. Try and do big sets on the clean and jerks so you can really take advantage of the rest period. Talk to your coach about scaling during the rest periods if you are unsure about how the later rounds are going to go.

Optional ‘Cash Out’: None.

“By the Numbers” Book References: Muscle Up p. 478, Thruster p. 357 Power Clean p. 368 Push Jerk p. 424

This message and any attachments or files may contain information that is intended only for use by the intended recipient. If you are not the intended recipient or the person responsible for delivering the message to the intended recipient, be advised that you have received this message in error and that any dissemination, copying or use of this message or attachment is strictly forbidden, as is the disclosure of the information therein. If you have received this message in error, please notify the sender (Jeremy Jones) immediately and delete the message. Users assume all risk and liability for performing these movements.

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PROGRAMMING WEEK 25 2017Friday – June 23, 2017 - 170623Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: None  (list of fun games to play here)

Strength: 7 x 2 Push Jerk or Split Jerk - 8 of 13 (2 sets of 2 reps, same weight across, approximately 80 - 90% of max jerk). Video Here.

Super Set: 7 x 4 Dumbbell Split Squat (7sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Baseline”

For time.

500m row

40 air squats

30 abmat sit-ups

20 push-ups

10 kipping pull-ups

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

Scaling Guide: 4 - 8 minutes. Scale Up: 2 rounds (record only the first round)

Compare to: BTWB ‘CrossFit Classic’

Coaching Tips: The row can make or break this workout. Pace the row so that you have to break up the air squats into sets of 10 or more for a set or two. You will 'catch your wind' on the sit-ups, but the push-ups will be challenging. Make sure these push-ups are 'legit' and that you aren't coming off of your thighs.

Optional ‘Cash Out’: 15 Russian kb swings, 200m run, 3 rounds

“By the Numbers” Book References: Row p. 142, Air squat p. 103, Butterfly Sit-up p. 133, Push up p. 126, Pull up p. 192

This message and any attachments or files may contain information that is intended only for use by the intended recipient. If you are not the intended recipient or the person responsible for delivering the message to the intended recipient, be advised that you have received this message in error and that any dissemination, copying or use of this message or attachment is strictly forbidden, as is the disclosure of the information therein. If you have received this message in error, please notify the sender (Jeremy Jones) immediately and delete the message. Users assume all risk and liability for performing these movements.

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PROGRAMMING WEEK 25 2017

Saturday – June 24, 2017 - 170624Context: Practice

Mobility: Hip

Skill Practice Warm Up: None  (list of fun games to play here)

Strength: 2-2-2-2-2-2-2 Squat Snatch (7 sets of 2 reps, increase weight with each set to max)

Super Set: 4-4-4-4-4-4-4 single arm ring row (4 on each arm is 1 set, 7 sets of 4)

Metabolic Conditioning: “Sweet Breeze"

7 minute AMRAP (as many rounds as possible)

12 burpees

6 dumbbell clusters (aka squat clean thrusters) - must hit full hip extension, one db in each hand - (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

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

TEAM VERSION: 18 burpees, split as desired. 12 clusters, split as desired. In 9 minutes

Scaling Guide: 3 - 5 rounds, Scale Up: 53/35lb kb

Compare to: March 29, 2017

Coaching Tips: Don't let this one's nice name and simple scheme fool you. It can be one of the hardest workouts you've done in a long time if you aren't careful. Keep a steady pace on the burpees and try to save your shoulders a bit for the clusters. The clusters are a squat clean into a thruster. The dumbbells must touch the floor each rep (one 'head' of the dumbbell is fine). Today we want to see full hip extension on the clean (not a 'squat then curl'). These will gas many people quickly, so try breaking them up and then keeping a steady pace on the burpees.

Optional ‘Cash Out’: 60s plank, 25 cal row, 5 min

“By the Numbers” Book References: Burpee p. 415

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PROGRAMMING WEEK 25 2017Sunday – June 25, 2017 - 170625Context: Practice

Mobility: Ankle

Skill Practice Warm Up: Spend 8 minutes working on Turkish Get ups. At least 4 per side.

Strength: none

Super Set: none

Metabolic Conditioning: “Rus Helen”

For time. 6 rounds

Strict pull ups (Health: 6 ring rows / Athletic: 4* / Performance: 6) or 3 bar muscle ups (both 'Performance')

12 Russian Kettlebell Swings (Health: 35lb / Athletic: 53lb* / Performance: 70lb)

200 meter Run

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

Scaling Guide: 8 - 15 min, about 2 min per round. Scale Up: 6 bar muscle ups per round, 88/70lb kb

Compare to: May 27, 2016

Coaching Tips: The strict pull-ups will be a choke point for some, but don't be afraid to start with them and then keep them up until 4 is just too many to complete in any given round. Bar muscle-ups and strict pull-ups are interchangeable here so if you start with those, you may save that pulling motion a bit until the later rounds. Don't get lazy on the runs and jog in if you know you are going to break up the pull-ups into small sets (run hard and catch your breath during the small sets.)

Optional ‘Cash Out’: none

“By the Numbers” Book References: Pull-up p. 192, Kettlebell Swing p. 277, Run p. 269

This message and any attachments or files may contain information that is intended only for use by the intended recipient. If you are not the intended recipient or the person responsible for delivering the message to the intended recipient, be advised that you have received this message in error and that any dissemination, copying or use of this message or attachment is strictly forbidden, as is the disclosure of the information therein. If you have received this message in error, please notify the sender (Jeremy Jones) immediately and delete the message. Users assume all risk and liability for performing these movements.

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