Warm up:
Foam Roll Dynamic flex Activation: Handstand walk practice and progressions Strength: 10-9-8-7-6-5-4-3-2-1 Deadlift HSPU Accessory work 3x15 Ab Roll Out Coach's Note: For strength, athletes will move at a decent pace going from 10 deadlift and 10 HSPU down to 1 deadlift and 1 HSPU. This is NOT for time, but rather for quality of reps. This is a great time to work on technique with the kipping HSPU.
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Warm up:
Foam Roll Front Rack Mobility 2min/side Activation: Bring Sally Up Strength: Front Squat 4x3 WOD: 21-15-9 Burpee Over Bar Thruster 95/65 Coach's note: Make sure all athletes start this workout with the burpees. The intended stimulus is to work on thrusters while fatigued. This WOD should go quick! Also, go heavy on the front squats since there are only 12 reps. Lastly, remind the class to get their goals written up on the board. Enjoy! Warm up:
Coach's choice Activation: Dowel complex Strength: Every 90 seconds for 7 rounds complete: 1 Power Snatch + 2 OHS WOD: AMRAP 18 10 C2B Pull Up 10 Box Jump 30/24 10 BB Hang Power Snatch 100/70 Coach's note: This WOD shouldn't be super fast. Boxes should be high and athletes should aim for c2b pull ups. No need to squat the snatches, just stay on the barbell, grip will play a factor. Athletes aren't expected to get a ton of rounds so every rep will count towards their score. Write number of reps completed on the white board. Warm up:
Mobility (Shoulders) Activation: 4x150m row AFAP rest as needed Strength: Bench Press 1-1-1-1-1 WOD: 3RFT 21 T2B 14 Push Press 115/85 7 Bar Facing Burpee Post WOD: 50 Ring Rows Warm up:
Mobility Dynamic Flex Strength: EMOMX12 Min 1: Hollow Rock x10 Min 2: Nose & Toes Hold x20 sec Min 3: L-Sit x20 sec WOD: 21-18-15-12-9 KBS Goblet Squat *Athlete choose KB that best fits ability level Coach's note: Here is the link for the Nose and Toes drill https://www.youtube.com/watch?v=WxnfyPL8PCM Also, athletes should use 1 KB during the WOD! Warm up:
Mobility Activation: Turkish Get Ups & Barbell Good Mornings Strength: BB Strict Press 3x10 WOD: "GRIP-tastic" L1) 14min AMRAP 5 DL 155/95 10 Knees 2 Chest L2) 14min AMRAP 5 DL 225/155 10 T2B Coach's note: This workout is all grip! Level 1 is for beginner athletes, while level 2 is for more seasoned athletes. This workout is harder than it looks on paper. Warm up:
Coach's choice Activation: With a partner NOT for time complete 1000m row 25 Med Ball Toss Sit Ups 5 Bear Crawls WOD: 15 RFT 5 Pull Up 10 Push Up 15 Air Squat Post WOD: 2Min Split Stretch Coach's note: Activation is meant to be fun and a way to warm up with a partner. This should get the athletes warm but shouldn't get them out of breathe. Before the WOD, demo what a good pull up, push up, and air squat looks like. If there is extra time, have them practice these fundamental movements. WOD needs to be in that order, no jumping around. Don't forget to get a group stretch afterwards! Enjoy! Warm up:
Mobility Dynamic Flex (Hip Focus) Activation: 10 Goblet Squat 10 Hollow Rock Strength: 20 Minutes Work up to a heavy complex of 1 Clean + 1 Hang Clean WOD: L1) 3RFT 10 Front Squats (from the ground) 135/95 400m Run L2) 3RFT 10 Front Squat 185/115 400m Run Coach's note: Today's focus should be strength and technique driven. Today is a great day to block out some time and work on the clean. Both cleans should be squatted if athlete can perform solid technique. Athletes should perform both movements without dropping the barbell. The WOD should be heavy, the weights are not a lie. Barbells should be taken from the ground and athletes should run the track inside the gym. 400m run= 5 Laps. If time afterwards, grab a barbell and smash out some quads! Enjoy! Warm up:
Ladder Drills Ankle Mobility Activation: Pistol Progressions WOD: "Fight Gone Bad" 3 Rounds 1 minute at each station with a continuous running clock Wall Ball Shots 20/14 BB Clean High Pull 75/55 Box Jump 20inch Push Press 75/55 Calorie Row Coach's note: Spend some significant time working on the pistol. We have a lot of athletes who are very close to getting one. Ankle mobility will be a key factor in most athletes achieving their first pistol. The WOD is a CrossFit classic. Athletes will move from station to station will ZERO rest in-between. Have your whistle ready at the top of every minute. If possible, have the athletes carry around mini white boards to keep track of overall reps. This is a great way to test overall fitness and compare scores with others in the class. Final score should be very high as the movements are light and fast. Workout takes 15 minutes to complete. Warm up
Mobility Dynamic Flex Activation: 1k Row Time Trial Strength: Deadlift 5x5 then Weighted Pull Up 5x5 Post Strength: Extended Mobility Session Coach's note: No WOD today! However, athletes should go all out on the 1k time trial row. Make sure to set the rowers to this specific workout. This is done on the monitor and will take out any guess work from the athletes. If done correctly, this should take the athletes some time to recover and move on to the next task. For the strength today, athletes will complete ALL deadlifts before moving on to the weighted pull up. Lift big! |
ProgrammerD.J. Hillier Archives
December 2018
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