PROGRAMMING WEEK 16 2017Monday – April 17, 2017 - 170417Context: Practice

Mobility: Hip (playlist video here)

Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift. For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute for 7 minutes.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Bootlegger’s Turn“

For Time. 5 Rounds

12 deadlift (Health: 75lb / Athletic: 155lb* / Performance: 225lb)

15 wall ball (Health: 10lb / 8ft, Athletic*: 14lb / 9ft, Performance: 20lb / 10ft)

12 Bootlegger Burpees - burpee + 20ft shuttle run, must face your lane (no laying down sideways) - 6 round tips

1 min rest

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

Scaling Guide: 16 - 22 minutes, Scale Up: 275/175lb deadlifts and put a 24/20 inch box in your lane to jump on and over every shuttle rep

Coaching Tips: Consider using a more challenging deadlift weight than you might normally pick (at least on the first rounds) on this once since there is rest built in. You can use the rests to get organized and make sure you are still able to deadlift correctly and/or adjust the weight on the bar if needed. Try to go unbroken on the wall balls. For the bootlegger burpees, don't let yourself get complacent and walk/slow jog. Push the pace here to keep the intensity up and remember that there is a minute of rest coming up! If you want to spice things up a bit, add a box to your 'lane' and jump up on and over a box every rep (the box could be at one end of the run or in the middle). No hip extension required on top of the box, jumping over the box completely is allowed, but this could get dicey under fatigue so be careful!

Compare to: August 10, 2016

Optional ‘Cash Out’: None.

“By the Numbers” Book References: Deadlift p. 151, Wall Ball p. 430

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PROGRAMMING WEEK 16 2017Tuesday – April 18, 2016 - 170418Context: Practice

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 8-12 strict toes to bar (or progression).

Strength: 7x2 Power Snatch - 2 of 14 (7 sets of 2 reps, same weight across, approximately 65 - 75% of max snatch)

Super Set: 7x4 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge) Video here.

Metabolic Conditioning: “Bottoms Up”

12 minute AMRAP (as many reps as possible)

10 Burpees

25 Double Unders

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

Scaling Guide: 6 – 11 rounds, about 1:30 per round.

Coaching Tips: Get through the first couple rounds at a fast pace. Then settle in to a more sustainable pace by breaking up the double unders and going a bit slower on the burpees. Watch the clock to pace yourself so you don’t completely blow up. Try to do your burpees with as little 'shoulder' as possible to save them for the later rounds!

Compare to: BTWB “CrossFit Classic” aka Benchmark

Optional ‘Cash Out’: 4 min max cal row or air bike

“By the Numbers” Book References: Burpee p. 415, Double Unders p. 213

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PROGRAMMING WEEK 16 2017Wednesday – April 19, 2016 - 170419Context: Competition

Mobility: Ankle (playlist video here)

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

Strength: none

Super Set: none

Metabolic Conditioning: “Rock You Fast”

4 rounds - AMReps (as many reps as possible)

1 min 'heavy' American kettlebell swing (Health: 35lbs / Athletic: 53lb* / Performance: 70lb)

1 min 'high’ box jump (Health: 20” / Athletic*: 24” / Performance: 30”)

1 min pistols (either leg)

1 min toes-to-bar

1 min sled push (20' = 1 rep), (Health: +0, Athletic: +50lb*, Performance: +90lb) sled push options video

1 min rest

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

Scaling Guide: 200 - 350 total reps, about 75 per round. Scale Up: 88/70lb kb, 36/30" box, 35/26lb pistols

Compare to: January 26, 2017

Coaching Tips: You can start at any movement, but you must go in order (except for the rest). For example, if you start on toes to bar, you'll go all the way through pistols before resting. If you start on high box jumps, you'll end on kb swings before resting, etc. Do not go all out on the first round. Be conservative and plan on hitting more reps on round 2 and 3. After the first round, you should know what movements you can get the most reps on and you should maximize your reps on that movement. Conversely, if a movement leaves you completely blow up, pace that one a bit slower to get more reps on everything else (probably true for the sled pushes more than anything else). Take your time on the high box jumps and don't do reps that may cause a spill.

Optional ‘Cash Out’: none

“By the Numbers” Book References: Kettlebell swing p. 277, Box Jump p. 351, Pistol p. 453, T2B p. 434

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PROGRAMMING WEEK 16 2017Thursday – April 20, 2016 - 170420Context: Practice

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Spend 8 minutes working up to a challenging push press (80-90%) out of the rack, or do 4 reps on the minute for 5 minutes (50-60%)

Strength: none

Super Set: none

Metabolic Conditioning: “Smoke Two”

For Time. 4 Rounds

8 hang power snatch (Health: 35lb kettlebell swing, Athletic: 65lb*, Performance: 95lb)

10 shoulder press (same)

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

600m run - OR 6 rounds of 20' (6m) out and back 'shuttle' run (no line touch) x 3, 5 burpees

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

Scaling Guide: 20 - 28 min, about 6 min per round. Scale Up: 135/65lb bar.

Compare to: NEW WORKOUT!

Coaching Tips: Use a close grip for the hang power snatches, but avoid 'pressing' out to save the shoulders for the presses. Advanced athletes may want to transition straight from the snatches to the presses, but most people will want to drop the bar before cleaning it up into the front rack position. Make sure the shoulder presses are 'legit' and don't use any legs! Keep the back flat on the dumbbell burpees. Pace the runs so you can go right into your first set of hang power snatches.

Optional ‘Cash Out’: None.

“By the Numbers” Book References: Snatch p. 447, Press p. 199, Burpee p. 415

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PROGRAMMING WEEK 16 2017Friday – April 21, 2016 - 170421Context: Practice

Mobility: Hip (playlist video here)

Skill Practice Warm Up: Spend 6 minutes working up to a max effort set of strict pull ups, and/or perform one set of max kipping pull ups in 60s.

Strength: 1-1-1-1-1-1-1 back or box squat - TEST (7 sets of 1 rep, increase weight with each set to max)

Super Set: none

Metabolic Conditioning: “Crooked Launch”

For time

Row (Health: 800m / Athletic: 1000m* / Performance: 1200m)

then 3 rounds for time

80' dumbbell suitcase carry (20' out and back two times) (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

10 left single arm kettlebell swings (same)

10 right single arm kettlebell swings (same)

10 goblet squats (same)

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

Scaling Guide: 8 - 11 minutes, about 3:30 for the row, then 2:00 per round

Compare to: January 12, 2017

Coaching Tips: Go hard on the row buy in. The suitcase carries are going to act as sort of an ‘active recovery’ each round. Keep your shoulder back, chest up, and abs tight. Switch arms as desired. Single arm kb swings are Russian height. Don’t let your shoulder internally rotate on the kb swings. After the first round, you will be more recovered from the row and you should be able to speed up a bit!

Optional ‘Cash Out’: 16 suitcase lunge steps, 30s plank, 100m run, 4 min.

“By the Numbers” Book References: Kettlebell Swing p. 277

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PROGRAMMING WEEK 16 2017

Saturday – April 22, 2016 - 170422Context: Competition

Mobility: Ankle (playlist video here)

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

Strength: none

Super Set: none

Metabolic Conditioning: “Filthy Fifty“, “Dirty Thirty”, OR Team Filthy

For time

50 Box jumps (Health:12”, Athletic*:20”, Performance: 24”)

50 Jumping pull-ups

50 Kettlebell swings (Health: 18lbs, Athletic*: 26lbs, Performance: 35lbs)

Walking Lunge 50 steps

50 Knees-to-elbows

50 Push press (Health: 20lbs, Athletic: 33lbs, Performance*: 45lbs)

50 Hip extensions (Med ball good mornings)

50 Wall balls (Health: 10lb/8ft, Athletic*:14lb/9ft, Performance: 20lb/10ft)

50 Burpees

50 Double unders

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

TEAM VERSION: 100 reps of each movement, one person working at a time until the burpees and double unders (both people working at the same time, but still 100 reps of each)

Scaling Guide: 35 minute cutoff, scale accordingly

“Dirty Thirty” Option – If this is your first time attempting this workout, do the D30 version. It is the same workout, but 30 repetitions of each movement is performed. If you have completed the D30 version before in under 20 minutes, then you can think about doing the full Filthy Fifty.

Compare to: Filthy Fifty or Dirty Thirty

Coaching Tips: Pace the reps for the long haul, but don’t get into the habit of standing around. Just keep moving. You are better off doing smaller sets with shorter rests (rather than doing a big set with long rest, or a big set then down to singles). Most people can move through the movements at a good pace to get winded, but the knees to elbows are a big sticking point. Plan on going hard on the other movements and then pacing out the knees to 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 16 2017elbows into very small sets in the beginning so that you catch your breath (almost like active recovery right in the middle). After the knees to elbows are done, hit it hard again.

Remember that the wall balls, burpees and double unders must be completed at the end, in the written order (because it is more difficult that way). Crank through the wall balls at a pace that will let you get right into the burpees. Do slower burpees if needed, but try not to break these up too much. Just fall down and get up (over and over again).

Optional ‘Cash Out’: Ha ha ha. None!

“By the Numbers” Book References: Box Jumps p. 351, Jumping Pull-ups p. 209, Kettlebell Swings p. 277, Walking Lunge p. 220, Knees to elbow p. 239, Push Press p. 292, Hip Extension p. 310, Wall Ball p. 430, Burpee p. 415, Double Under p. 213

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 16 2017Sunday – April 23, 2016 - 170423Context: Mental Toughness

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Tabata hallow rocks

Strength: 6x3 Power Snatch - 3 of 14 (6 sets of 3 reps, same weight across, approximately 65 - 75% of max snatch)

Super Set: 6x5 Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge) Video here.

Metabolic Conditioning: “Vodka on the Rocks”

6 minute AMRAP (As many rounds as possible)

6 Dumbbell Thrusters (Health: 15lbs, Athletic*: 30lbs, Performance: 45lbs)

12 ‘heavy’ Russian Kettlebell Swings (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)

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

Scaling Guide: 4-8 rounds

Compare to: January 15, 2017

Coaching Tips: Try to do the thrusters unbroken or in two sets. Keep your chest up, and make sure that your abs stay tight (so that your back is protected). Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down. The Russian kettlebell swings are going to be a bit heavy, but this is a good workout to try a “new” weight (a kettlebell weight that is heavier than you usually use). Break these up as soon as your form starts to slip. Don’t try and get away with questionable form for a single rep!

Optional ‘Cash Out’: 8 toes to bar, 25 cal row, 4 rounds.

“By the Numbers” Book References: Thrusters p. 357, Kettlebell Swings p. 277

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