3×4@60% (of actual 1RM; we are not using a “working max”)
Note: the Rx version will take high level athletes 40-50 minutes. Time limitations are at the coach’s discretion; it is likely you may be capped at 3 rounds.
30 KBS, 2pd/1.5pd
30 KBS, 2pd/1.5pd
30 KBS, 1.5pd/1pd
30 Standardized Ring Rows
Bench 3×3, AHAP across
Batwings* – accumulate 30-60 seconds total at a heavy weight (the time range is largely dependent on each athlete’s strength)
*See attached photo. The goal with this batwing exercise is to activate and strengthen the muscles that retract the shoulder blades, which will, in turn, improve posture and pulling ability. Athlete will hold dumbbells or kettlebells with a supinated grip and thumbs pointed outwards; this will place the shoulders in an externally rotated position and reduce the likelihood of using internal rotation as compensation when pulling the weights toward the bench. The isometric hold is performed while in a superman position, weights pulled tightly against the bench as resistance. The moment the body line falls out of the superman plank, or the weights lose contact with the bench, the clock stops.
Work up to moderate to heavy singles, depending on technical proficiency.
Athletes of all skill levels will spend a short period of time playing around with the split snatch. This allows us to practice the snatch without getting into a full squat, and is particularly helpful for individuals with shoulder and hip mobility issues.
Remember, athletes – slowing down and doing it right is always preferred over going fast with sloppy movement. Please practice virtuosity with your push-ups (and ALL movements) today!
10 Min AMRAP
10 Deadlifts, 275/185
10 Toes to bar
10 Deadlifts, 225/155
10 Toes to rings
10 Deadlifts, 185/135
10 Push-ups or Push-up negatives
10 AbMat Situps
4 x 7/13 @94% of D1
Today we are scheduled to do another 4 sets of 7 front squats + 13 back squats, this time at 94% of the weight that we used on Monday. Please listen to your body and scale back the number of sets if you are feeling particularly sore and run down. You will have plenty of opportunity to get more volume in in the coming weeks.
—> If you missed Monday, you may perform Monday’s squats.
—> If you are feeling extremely sore and fatigued, you may perform just 2 or 3 sets today instead of 4, but try to stick to the assigned load.
In teams of 2:
3 rounds for time of –
20 calorie row
Farmer’s hold, pair of 2pds/1.5pds
One team member will row for 20 calories while the other team member performs a stationary hold with a kettlebell in each hand. If the kettlebells drop to the ground, the rower must cease rowing until the weights are in hand again. Once the 20 calories have been rowed, the team members will switch places. The workout is complete when both participants have rowed a total of three times.
To be performed as a superset; take a minute or two to rest/transition between movements.
3×6-8 Pullovers, heavy, across*
3×3 Push Press, AHAP, across**
This movement may be performed with dumbbells, an ‘EZ’ Bar, kettlebells, slam balls, or metal plates. Please watch the video for points of performance. For our current needs, I am specifying a straight-body position from the knees to head; please do not allow the hips to drop or the ribcage to flare – the goal is to maintain a rigid torso position, just as we do with the majority of our weighted activities (think squats, deadlifts, overhead presses).
Courtesy of CFNE:
AMRAP 20 –
7 Power Cleans, 135/95
7 Power Cleans, 115/75
7 Power Cleans, 95/65
*This option may be further modified in weight to 75/55 or 65/45; the power cleans may also be modified to hang power cleans for the newest athletes.
New Squat Cycle – Day 1
Learn about and practice passive hang vs active hang. Try to accumulate a few minutes of hang time on the pullup bar.
Ido Portal – (The importance of) Hanging: http://www.idoportal.com/blog/hanging
FRONT SQUAT/BACK SQUAT
To find our percentages, we will be using our brand-spankin’ new front squat 1RM numbers from the end of the last squat cycle.
4 x 7/13@65%
READ: (four sets of 7 front squats + 13 back squats at 65%)
To perform this work, you will complete the front squat reps written at that weight (i.e., 7 reps); rack the bar – take a deep breath – then duck your head under and complete the back squat reps written at the same weight. If you see 7/13@65% that means 7 front squats immediately into 13 back squats all at 65% of your FS max. As always, rest 2-3 minutes between working sets.
This is part of BANDLESS JULY. During this month, we will not be using bands for any movement; we will instead focus on developing the requisite strength and skill to acquire pullups. Athletes who already have pullups will be working on increasing their pullup strength and endurance as well.
GHDSU or V-ups
*At Rubicon, we should be using the pullup bar and not a barbell in a rack.
Photo example here shows the body position we are looking for: https://spscgym.files.wordpress.com/2014/06/img_5493.jpg
Points of performance:
• torso vertical
• hips under bar (NOT IN FRONT; this is not an inverted row)
• higher box = easier, because you can drive more with the legs
• lower box = harder; less ability to drive with the legs
• do NOT use the hips to kip the movement
• If the chin does not clearly pull above the bar, the rep does not count
Standardized Ring Rows**
**Athletes who cannot do pullups and therefore substitute ring rows in metcons need to have a standard for themselves in order to quantify their work. For most, rings need to be set at a height where the navel is in the middle of the ring, and the feet need to be directly underneath the bar. Body should be planked, and a rep only counts when then hands/rings come in contact with the body. Each scaled athlete should have their standard that they will use CONSISTENTLY when it is programmed.
- Chair Deadlifts, 5 complexes of:
- 2 pulls to the knee
- 1 pull to the knee with a 2 count pause then stand up
- Good mornings, AHAP
- Windsheild Wipers
- from the bar haning or from the floor
- 5 x 8
Athletes will learn about and practice the single-arm kettlebell snatch. They will then perform 3 sets of 8 reps on each arm, working up as heavy as they are comfortable/proficient and resting as needed between sets.
In teams of 2, athletes will complete 2 rounds for time of:
200 Double Unders
20 Power Snatches, 135/95
Athletes work one at a time and may share the workload as needed. For example, when rowing, they may choose to sprint 150m at a time, getting off and switching places to get through the 2k as quickly as possible…or, they may choose to each row 1000m as the other team member rests.
Notes – Work on aggressiveness in the extension and in pulling under the bar (second and third pulls). “Hang” can be anywhere above the knee, but only technically proficient athletes should be working below the mid-thigh; the majority of athletes should stay above mid-thigh to keep the movement more about power and less about the technical issues that are involved with the scoop.
Advanced & Intermediate: Work up to a maximal single.
Novice: Work on a moderately heavy double.
50’ Handstand Walk
25 GHDSU (full ROM)
10 Hang Power Cleans, 185/125
50 Shoulder Touches, alternating (you may either face the wall or face away, but you must be up against the wall; left hand to left shoulder, right hand to right shoulder)
25 GHDSU (these may be full ROM or to parallel)
10 HPC, 185/125 or 155/105
50 Shoulder Touches, alternating*
25 V-ups** or AbMat situps (V-ups are harder, AbMats are easier)
10 HPC@these scalings: 135/95,115/75, 95/65, 675/55
*These shoulder touches may be performed in a position where you are planked out with feet on the wall and hands a few feet away from the wall, or, for if necessary, in a plank position with hands and feet on the ground.
**V-up info – http://www.exrx.net/WeightExerci…/RectusAbdominis/WtVUp.html
You will be instructed on pistol progressions such as single leg step ups, box pistol negatives (standing on top of a box), box pistols (again, standing on top of a box), standard pistols, weighted/counterbalanced pistols, etc.
Work up to a heavy, but not maximal, double.
Row 20 Calories
20 Ring Pushups
Row 20 Calories
20 Deficit Pushups (hands on 45lb plates for men, 25lb plates for women)
Row 15 Calories
15 Plank Pushups (no knees) or 15 Plank Pushup Negatives*
*The point of either the plank pushups or negatives for scaled athletes is to develop proper motor patterns and build strength. As a scaled athlete, you should NOT be able to crank out the 15 unbroken, and you absolutely SHOULD be doing your reps as singles or doubles. It’s SUPPOSED to be challenging. Also, virtuosity of movement will benefit an athlete much more than sloppy movements performed with intensity.
Here are some pointers when it comes to rowing calories versus rowing for meters:
From CTown CrossFit – “Rowing for Distance Versus Rowing for Calories”
From Spencer Arnold – “Calorie rowing is not directly tied to rowing for meters though sometimes calorie output can correlate to more meters. What that means is that the faster you row does not necessarily mean the more calories you accumulate. I recommend reigning in your stroke rate just a bit so that you are much more powerful through the drive and much more relaxed through the recovery. I’m of the opinion that your drive should be three times as fast as your recovery and should be performed at this pace for the entirety of the 60 cal. With that in mind, if your drive is not very powerful and it does not accumulate a massive amount of calories, you may have to increase your stroke rating a bit to complete calories in a timely fashion. Remember the big principal on the rower, speed does not always correlate the power. The faster you are moving on the erg does not necessarily mean that your theoretical boat is moving at that speed. Power output matters, especially when you’re being tested for calories. Use your legs as long as possible during the drive and work intentionally to slow down your recovery back to the catch. Let that fan spin just long enough that it doesn’t slow down but you get all you can out of every drive.”
1 Push Jerk + 1 Split Jerk
Advanced and intermediate athletes will work up to a maximal weight for this complex. Novice athletes should work moderate weight for sets across, focusing on creating proper movement patterns.
50 Wall Balls, 20/14 to a 10′ target
200 Meter Run*
15 Clean and Jerk, 135/95
400 Meter Run
15 Clean and Jerk, 135/95
200 Meter Run
50 Wall Balls, 20/14 to a 10′ target
RX: As written.
Intermediate: C&J weight 115/75; WB weight scaled as appropriate for a 10′ target.
Scaled: C&J weight 95/65 or 75/55; WB weight scaled as appropriate for a 10’/9′ target.
Muscle Up Tech
Review ring muscle ups, bar muscle ups, rowing muscle ups, and various progressions to achieve those movements.
Back Squat 3×5
Weight should remain moderately heavy (not maximally heavy), and can be performed as either ascending or across, depending on the preference of the athlete. The goal today is simply to get comfortable doing back squats again, since we haven’t worked on them in quite a while.
There is a 10 minute time cap for all levels.
Ring Muscle Ups
Bar Muscle Ups 1:1 OR Burpee CTBs 2:1 (i.e., 10-8-6-4-2)
Deadlifts, 225/155 or 185/135
Ring Dips or Matador Dips, banded if necessary
Ring Rows (make them CHALLENGING)