WOD & Blog
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 10 x Hollow Rocks + 10 x Alternating Plank Knee to Elnow/Armpit 15 x Jumping Jacks (‘touch-n-touch’)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Gymnastic Strength & Conditioning
Warm-up & set-up for the following movement assignments. Select one of the rep scheme options for Handstand Push-up & Pull-up strict training as follows;
Every 2:00 x 7 Rounds Total
I. Strict Handstand Push-ups x 3,6 or 9 reps
(Strict HSPU’s, Scaled ROM HSPU’s, Stinkbugs, Push-ups)
II. Strict Pull-ups x 3,6 or 9 reps
Notes:
- Establish a challenging movement set-up and work through a rep assignment, sustaining quality execution across the 2:00 intervals.
- Each 2:00 is for both Handstand Push-up & Pull-up sets to be completed.
- While unbroken sets are preferred, athletes may break up their reps as needed as long as work is completed within the 2:00 time.
- Today’s priority is establishing a strict Gymnastic Press & Pull Strength baseline (from which athletes will Phoenix themselves with gains).
- Additional Challenge for athletes capable of 10+ reps of either movement: Opt into a test during round one with a single max rep set for both movements; each of the following six rounds would then be assigned as 40% of the max rep sets (ie. 20 x Handstand Push-ups and 20 x Pull-ups = 8 reps + 8 reps for each of the subsequent rounds.
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“Hamburg”
4 Rounds for time of
7 x Front Squat (95/65lbs)
15 x Toes-to-Bar
30ft x Handstand Walk
or 30 x Alternating Shoulder Taps
Notes:
- 15:00 Soft Time cap on today’s training.
- Front Squat weight should be heavy enough to challenge completing all rounds unbroken, however, Front Squat quality and the benefit this complementary movement set will pay towards the lingering imprint 24.2 has left on athletes may not be understated…
- Hmm, fine, Rx+ could toe the line today at 135/95lbs + attempt to complete 6 RFT (Rounds for time) vs. the time cap.
- Toes-to-Bar scales to 1:1 for hanging movement substitutions (Knees-to-Elbows, Hanging Knee Raises) and supine movement substitutions (leg raises and v-ups).
- The volume of Handstand Walking or Shoulder Taps may be scaled as needed based on the individual skill capacity for the inversion work. Bear Crawl x 60ft is also a wonderfully horrid scaling option for today’s excitement. Bring the lumber, Ninjas.
- Because Hamburg is the meat and potatoes of Pizza (Yessssss, Paisano’s).
Post scores to comments.
ADDITIONAL LEARNING RESOURCES
The Handstand Push-Up
The Wall-Facing Handstand Push-Up
The Strict Handstand Push-Up
The Pull-Up
The Chest-to-Bar Pull-up
The Front Squat
The Toes-to-Bar
The Handstand Walk
Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
Impact/Focus: Technique & Skill FUN-RAP
Warm-up and review movement points of performance for the Barbell Full or Power Snatch, Inverted Burpees & Strict Toes-to-Bar, Knees-to-Elbows, or Hanging Knee Raises.
12:00 AMRAP of
Round one is 1 rep of each movement, Round two is 2 reps of each movement, Round three is 3 reps of each movement, Round four begins again at 1 rep of each movement… continue completing rounds and reps in this manner until the 12:00 Mark.
1,2,3,1,2,3,1… x Full or Power Snatch
1,2,3,1,2,3,1… x Inverted Burpees
1,2,3,1,2,3,1… x Strict TTB,K2E or Hanging Knee Raises
Notes: Emphasis is on quality movement execution and development rather than an overall volume achievement. Weights for the barbell movement may be light for technique work or work as challenging/heavy as athletes wish; keeping in mind the pending challenges that may be ahead for Week 2 of the CrossFit Open 2024 which drops today at 3pm. Strict core work will attempt to apply a controlled 2 second leg raise, 1 second hold at the top, 2-3 second negative (One starting point for developing this ability begins with attempting to apply control on either side of the rep to stabilize the ‘swing’). Inverted Burpees may scale to either Reverse Burpees, Wall Walks, or Inchworms (push-up optional for today).
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“Brick”
In teams of two athletes complete the following for total points (reps).
2 Rounds of
2:00 x Full or Power Snatch (95/65lbs)**
:15 x Rest/Transition
2:00 x Max Reps Partner Slamball (Catch on the Bounce)
:15 x Rest/Transition
2:00 x Max Reps Partner Wallball (Over Rig)
:15 x Rest/Transition
2:00 x Toes-to-Bar/Knees-to-Elbows**
:15 x Rest/Transition
**During these 2:00 intervals the teammates switch working/resting every :30 seconds.
Notes: Movement points of performance, scaling options, and training intentions will be covered during the whiteboard brief. Let’s get some of that unit cohesion going with this gem of a little partner WOD… before we are all no repping each other mercilessly (fairly) during FNL. PS, a Partner Wallball that the Rig rejects = Brick = No Rep.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
III. Set-up, Training Flow & Movement Review
Impact/Focus: “Triple EMOTM”
Warm-up & establish each minutes training task/objectives, then…
‘Triple Alternating Every Minute On The Minute’ (EMOTM) of
Every 1:00 x 12-15 Rounds (minutes) total work through the following
1:00 x Bench Press x 7 reps (Climb weight as able)
1:00 x Dumbbell Row x 14 reps (7L+7R)
1:00 x Box Step-ups (Unweighted or with Dumbbells) x 10 reps
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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“Hoofin”
Complete for time vs an 18:00 Time Cap
3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Then…
ONE Round of
24 x Medicine Ball Cleans (20/14lbs)
24 x Push-ups
3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Then…
TWO Rounds of
12 x Medicine Ball Cleans (20/14lbs)
12 x Push-ups
3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Then…
THREE Rounds of
9 x Medicine Ball Cleans (20/14lbs)
9 x Push-ups
Finish with…
3 x Shuttle Runs (4x25ft per shuttle)
or Run 200m (Outside)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Front Squat
Warm up as needed, addressing Front Rack & Squat Mobility to improve movement across sets. Start at a challenging weight and climb as able without compromising form or technique.
7 Rounds, on the 2:00 of
Front Squat 3-3-2-2-1-1-1
*Climb to the best one rep possible on the day.
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“Preserves Jam”
For time vs. a 12:00 Time Cap
Row 300/250m to start each round
15-12-9-6-3 x Pull-ups
15-15-15-15-15 x GHD Sit-ups
Notes: Pull-ups may scale to Banded Pull-ups at 1:1 reps, Chest to Bar Pull-ups at 1:1 reps. Ring Row rep scheme today will be 25-20-15-10-5 reps per round; Bar Muscle-ups would be 7-6-5-4-3 reps per round. Abmat Sit-ups scale to 20 reps. Additional Points of Performance, scaling and training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice, Then… **Power Snatch Movement Review Warm-up and Cued Class Sets
II. Optional Mobility Focus Points: Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Notes: **Power Snatch Warm-up Reps reviewing points of performance & performed deliberately with PVC to Empty Barbells. Progressions may look like; PVC Passthroughs, 2-3 Rounds of 5-10 x Power Snatch Slow Pull to Extensions with cues to GO for movement to the receiving position. (example outline)
Impact/Focus: Power Snatch 3-3-2-2-1-1
5:00 x Warm-up sets, technique review and point of performance reinforcement.
Warm-up section above flows directly into this warm-up clock.
6 Rounds, on the 2:30 (take. your. time. between. sets.)
Power Snatch 3-3-2-2-1-1
Notes: Climb weight across sets as able, tap n go sets for as long as able, dump and reset as load demands.
Progression Intentions for today’s lifting: Establish simple strategies between Coach & Athlete to reinforce when to accelerate on the way ‘up’ as well as full hip extension at the top; from here we will be working on a known and practiced/repeatable Power Position from which to receive the Barbell overhead. One Example, PVC or Light Barbell, have athlete slow pull to just above the knees waiting for the coach to cue GO, signaling the athlete to accelerate into their leg drive moving into a jump with the bar.
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“Sprint Chip-ish”
Complete for time,
10 x Overhead Squat (95/65lbs)
10 x Inverted Burpees, Reverse Burpees or Burpee Jumping Pull-ups
10 x Thrusters
10 x Power Cleans
20 x GHD/Abmat Sit-ups
20 x Toes-to-Bar
20 x GHD/Abmat Sit-ups
10 x Power Cleans
10 x Thrusters
10 x Inverted Burpees, Reverse Burpees or Burpee Jumping Pull-ups
10 x Overhead Squat
Notes: Scale the weight, scale/substitute movements to ensure a blistering pace throughout this workout’s demands for execution of sound mechanics; this is a hard charger format, Chipper Style WOD. A Chipper is a workout type, the name is derived from their being a single, laundry list of tasks that the athlete moves through once. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
III. Set-up, Training Flow & Movement Review
Impact/Focus: “Triple EMOTM”
Warm-up & establish each minutes training task/objectives, then…
‘Triple Alternating Every Minute On The Minute’ (EMOTM) of
Every 1:00 x 12 Rounds (minutes) total work through the following
4-5 Rounds (12-15:00), determined by athlete enthusiasm and time/logistics of the day’s training…
1:00 x Single, Double, Triple-unders Skills, Drills, Set/Rep Ladders, Etc.
*’Sharpen the skill, dont push to hard beyond skill work with each set on the rope and end up dulling progress’
1:00 x 30 Hollow Rocks (2ct)
1:00 x 15/10 Unbroken Wallball Shots to Open 2024 standards (red lined target practice)
Notes: movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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“Freezer Burn”
For time,
*Double-unders x 30/20 reps,
Then…
2-4-6-8-10-12-14 x Front Squat (135/95lbs)
2-4-6-8-10-12-14 x Bar Facing Burpees
**Double-under/Single-under Tax Every :90
Notes:
Scale load and apply scaling to the BFB’s based on Open Standards as applicable. Single-users are begin with 60/40 yet climb by the same increments at 1:1 @ +30/20 reps per Rope Task.
*The WOD begins with a set of Double-unders x 30/20 reps;
**Each subsequent set at every :90 seconds increases the Double-under Tax by +30/20 reps. (30,60,90/20,40,60..etc.)
and performing another set every :90 at +30/20 .
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