Workouts & Coach's Notes

Week of March 27, 2017

Strong people are harder to kill than weak people, and more useful in general.Mark Rippetoe

Gym News

Monday

Context

Warm Up
3 rounds

  • Row 15 cal
  • 200’ Farmers Carry(100’ down and back)
  • 15 Hollow Rocks (or progression)

Mobility

  • Frog Stretch (Dynamic contractions)
  • World’s Greatest Leg Stretch x 5
  • Leg Swings x 15
  • Shoulder Dislocates x 20
  • Kang Squats x 6

Strength

  • Back or Box Squat (7 sets of 2 reps, same weight across, approximately 75 - 85% of max for back squat, 65 – 75% of your back squat max for box squats)

Super Set

  • Single arm ring row (7 sets of 4 reps)

Metabolic Conditioning
For Time

  • 3 Burpees
  • 6 KB Swings (Performance: 32kg Athletic: 24kg Health: 20kg)
  • 9 Med Ball Sit Ups (Performance: 20lbs Athletic:14lbs Health: 10lbs)
  • 12 Burpees
  • 15 KB Swings
  • 18 Med Ball Sit Ups
  • 21 Burpees
  • 24 KB Swings
  • 27 Med Ball Sit Ups
  • 30 Front Rack Lunge Steps (Performance: 115 Athletic: 75 Health: 45)

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

Scaling Guide

  • 10-15 min

Coaching Tips

  • Start at a pace that you can keep when the reps start to grow. Challenge yourself on the lunges and they should feel heavy. Breaking up your set of 30 in 2-3 sets is not unreasonable.

Optional ‘Cash Out’
4 rounds

  • 10 Ring Rows
  • 10 Kip Swings
  • 10 V-Ups
  • 20 Sec L Hang from Bar



Tuesday

Context

Mobility

Warm Up

  • Row 3 min

then, 3 rounds

  • 5 Single Arm Half Kneeling DB Press (each arm)
  • 5 Muscle Clean
  • 5 Straight Leg Deadlifts

Strength

  • Power Clean (Build to today’s Heavy Power Clean 2-2-2-1-1-1)

Metabolic Conditioning
9 min AMRAP w/ Partner

  • Max Meters on Rower

*Partner Holds Static Deadlift (Performance: 225lbs Athletic: 155lbs Health: 95lbs)

  • Rest 2 minutes

6 min AMRAP

  • 30 Double Unders
  • 8 Knees to Elbow

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

Scaling Guide

  • Scale Up: 275/205, Toes to Bar

Coaching Tips

  • Switch off on rower and deadlift hold as you decide. Partner on the rower must only row once the barbell is deadlifted and held by the other partner. Take 2 minutes rest and then the 6 minute amrap is not a partner workout.

Optional ‘Cash Out’
5 sets 5 each (rest as needed)

  • Strict Pull Ups (or progression)
  • Strict Ring Dips (or progression)



Wednesday

Context

Warm Up

  • Row 5 minutes

Mobility

  • Lunge Stretch (dynamic contractions)
  • Standing Straddling x 2 minutes
  • Cossack Squat x 6
  • A-Frame to Cobra x 6
  • Squat Hold x 2 minutes
  • Wrists x 10

Strength

  • Back or Box Squat (6 sets of 3 reps, same weight across, approximately 75 - 85% of max for back squat, 65 – 75% of your back squat max for box squats)

Super Set

  • Single Arm Ring Row (6 sets of 5 reps, “across,” scale to the same challenge)

Metabolic Conditioning
7 minute AMRAP (as many rounds as possible)

  • 12 Box Jumps (Performance: 24” Athletic: 20” Health: 12”)
  • 6 dumbbell clusters (aka squat clean thrusters) - must hit full hip extension- (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

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

Scaling Guide

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

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 box jumps 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 box jumps.



Thursday

Context

Warm Up

  • Row 3 minutes

then, 3 rounds

  • 5 Snatch Grip Straight Leg Deadlifts
  • 5 Muscle Snatch
  • 5 Snatch Press + OHS

Mobility

  • Posterior Shoulder Opener (dynamic contactions)
  • Prayer Stretch w/ Foam Roller x 10
  • Reverse Lunge x 6
  • Pigeon Stretch x 25 Dynamic Contractions
  • Wrists x 10

Strength

  • Power Snatch + Hang Snatch (or progression)
  • 2-2-2-1-1-1 Building to today’s challenging complex

Metabolic Conditioning
14 minute AMRAP (As many rounds as possible)

  • 10 Power Snatch (Health: 35lb kb swing, Athletic*: 65lbs, Performance: 95lbs)
  • 12 Box Step Ups (Health: 12in, Athletic*: 20in, Performance: 24in)
  • 14 Deadlifts (same as above)
  • 200m run (250 m row)

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

Scaling Guide

  • 3-6 rounds, about 3 min per round. Scale Up: 135 / 85lbs

Coaching Tips

  • For most people doing smaller sets and probably singles on the power snatches will be a good idea. Make sure that you maintain a good ‘flat back’ discipline on both the snatches and the deadlifts!
  • Feel free to push on your legs with your arms if you wish on the box step ups. Alternating legs is not required, but full hip extension on top of the box is!
  • Jog the run so that you can hit the snatches with decent form. (Alternatively, you could run a bit harder, but plan on taking more time breaking the snatches up).

Optional ‘Cash Out’

  • 6 Sets 3 Bench Press

*building to challenging set




Friday

Context

Warm Up

  • Row 3 minutes

3 rounds

  • Double KB Overhead Carry x 100’
  • Lateral Shoulder Raises x 10
  • Single Leg RDL x 5

Mobility

  • Lounge Chair (dynamic contractions)
  • Wrists x 10
  • Front Rack w/ Band
  • Leg Swings x 10

Strength

  • 3-2-2-2-1-1-1-1-1 Jerk (work up to a heavy single)

Super Set

  • Single Leg Deadlift with two dumbbells or kettlebells. (8 sets of 4 reps per leg).

Metabolic Conditioning
For time. Health: 4 rounds, Athletic/Performance: 5 rounds

  • 5 chin-ups (Health: 5 band assisted/ Athletic*: 5 kipping / Performance: 5)
  • 8 Push Press (Health:35lb / Athletic*: 65lb / Performance: 95lb)
  • 15 wall ball (Health:10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10)

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

Scaling Guide

  • 8 - 11 min, about 2 min per round. Scale Up: 115/75

Scale Up

  • If you finish under 9 min, 25 cal row immediately after you finish

Coaching Tips

  • Make sure you are going into full extension on the chin ups (at the bottom). These will get hard so try and go fast on the other two movements. The Push Press should be able to move quickly and efficiently. Scale up to make challenge harder to go unbroken on Push Press. Go for big sets on the wall ball so you have more time to get through the pull-ups.



Saturday

Context

Warm Up

  • Row 5 minutes

Mobility

  • World’s Greatest Leg Stretch x 6 each
  • Iron Cross x 6
  • Squat w/ 10 second lean to each ankle x 3 sets

Strength

  • Back or Box Squat (8 sets of 1 rep, same weight across, approximately 75 - 85% of max for back squat, 75 – 85% of your back squat max for box squats)

Super Set

  • Single Arm Ring Row (8 sets of 3 reps, “across,” scale to the same challenge)

Metabolic Conditioning
7 MINUTES for distance.
With a partner. As many METERS as possible

  • Dumbbells – Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs Dumbbells
  • OR Sandbag – Performance: 80bs, Athletic*: 60lbs, Health: 45lbs

Choose one or the other, NOT both at the same time (but you can switch between the two whenever you want). You should be moving fast the whole 7 minutes. With a partner, “farmer carry” (hands at your sides) 1 pair of dumbbells or carry 1 sandbag as far as possible in 7 minutes. Partners take turns but one partner must carry the entire load – both DB’s or the entire sandbag at the same time (no splitting DB up or partner carrying the sandbag); the partners must stick together as they move. Record total meters covered for your team (so go outside, but don’t go too far from where you can hear the final time call).

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

Scaling Guide

  • 400 – 1000m, Scale Up: 65lbs/45lbs dumbbells or 70/44lb kbs

Coaching Tips

  • Don’t try and be a hero and go super long for each set. You are better off running faster and switching off more often. (Practice an efficient switch off before the MetCon starts.) If one person is more skilled at this than the other, they should carry the weights more so that the team goes farther!



Tacoma Strength

2354 Jefferson Avenue, Tacoma, WA 98402

(253) 310-1940
All voicemail will be returned with 24 hours

info@tacomastrength.com

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