PROGRAMMING WEEK 33 2017Monday – August 14, 2017 - 170814Context: Competition

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression)

Strength: 7 x 1 Front BOX squat - 13 of 15 (7 sets of 1 rep, same weight across, approximately 80 - 90% of front squat).

Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Cool Runnings” (CrossFit classic)

For time. 21-15-9

Power Clean (Health: 20lb db hang power clean, Athletic*: 75lb, Performance: 115 lb)

Thruster (same)

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

Scaling Guide: 5-11 minutes, about 3-5 min to finish through the 15 power cleans.

Compare to: BTWB (CrossFit “Classic”)

Coaching Tips: Pace the power cleans and the thrusters on the first round so you can go faster on the 15s and the 9s. Drop the bar often on the cleans, but don’t let your form slip when you bend over to pick it back up for the next set. Keep the bar under control when you lower it down on the thruster. Do not let it drop from full extension overhead to the bottom of the squat unless you have a much heaver thruster max (1.5-2x as heavy approximately). Alternate resting between taking a few breaths with the bar on the shoulders, and dropping the bar to minimize extra cleans getting into position. Paced correctly, the 9s should be 1-2 sets for each movement.

Optional ‘Cash Out’: 15 Russian kb swings, 25 Cal row, 4 min

“By the Numbers” Book References: Clean p. 404, Thurster p. 357

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PROGRAMMING WEEK 33 2017Tuesday – August 15, 2017 - 170815Context: Practice

Mobility: Ankle

Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions.

Strength: none

Super Set: none

Metabolic Conditioning: “Starliner”

For time. 3 rounds

40' suitcase lunge -one dumbbell in one hand- (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

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

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

Run (Health: 400m, Athletic: 600m, Performance*: 800m)

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

Scaling Guide: 18 - 25 minutes, about 7 minutes per round. Scale Up: 20 wall ball and 20 bumper plate burpees each round.

Compare to: NEW WORKOUT!

Coaching Tips: Switch hands as desired on the suitcase lunges. Keep the chest up, and make sure your forward knee stays over the ankle. Don’t take too large steps and hyper extend the back. Set up the lunges 20’ out and 20’ back if you can. Keep the chest up on the wall balls, and don’t hinge forward. Remember that the elbows should stay tight to the sides. Make sure you don’t round your back when you pick up the bumper plate to take it overhead. Be smart about the run distance selection, if you realize that your first selection is too far to finish in a good time, shorten the distance on the next round or two.

Optional ‘Cash Out’: none

“By the Numbers” Book References: Walking Lunge p. 220, Wall ball p. 430, Burpee p. 415, Run p. 269

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 33 2017Wednesday – August 16, 2017 – 170816Context: Practice

Mobility: Hip

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

Strength: 6 x 2 Front BOX squat - 14 of 15 (6 sets of 2 reps, same weight across, approximately 80 - 90% of front squat).

Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Whispering Viking”

7 minute AMRAP (As many rounds as possible)

14 American Kettlebell swing (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)

7 shoulder press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

40' single arm farmer carry (aka “suitcase carry”) – with same kettlebell (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)

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

Scaling Guide: 3 - 6 rounds, about 1:30 per round. Scale Up: 70/53lb kb and 7 strict HSPU instead of shoulder presses

Compare to: October 18, 2016

Coaching Tips: Using the 'two hand snatch' style of kettlebell swing may work for some, but the press out at the top may affect the presses in later rounds. A more 'traditional' arc swing (for kettlebell swing) is probably better for most. Be very deliberate with the trunk and avoid hyper extension of the lumbar on the kettlebell swings and the presses. Focus on upright posture, shoulders back during the farmer carries. The farmer carries will act as an active recovery for you to catch your breath, so push the intensity on the swings and presses.

Optional ‘Cash Out’: 10 push ups, 10 box step ups, 200m run, 3 rounds

“By the Numbers” Book References: KB swing p. 277, Press p. 199

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 33 2017Thursday – August 17, 2017 – 170817Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 3 reps on the minute for 6 min.

Metabolic Conditioning: “DT“

5 rounds for time.

12 Deadlifts (Health: 75lb, Athletic*: 105lb, Performance: 155lb)

9 Hang power clean (same)

6 Push jerk (same)

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

Scaling Guide: 6-14 minutes. About 2 min per round. Scale Up: “Heavy DT” (from the Games) 205/145lbs

Compare to: DT , last on January 17, 2017

Coaching Tips: The key on DT is to plan your rests intelligently. For most, the best bet is to always drop with one rep left on deadlifts and hang power cleans even if you don’t think you need to. Then make sure you’re organized and prepared to do a big set of the next part. The goal is to do the 6 jerks in a row every time and avoid any ‘extra work’ of picking up the barbell and getting it into position. If you feel good after the jerks, try going right into your next set of deadlifts.

Optional ‘Cash Out’: 60s plank, 40 cal row, 2 rounds

“By the Numbers” Book References: Deadlift p. 151, Clean Variants p. 496, Push Jerk p. 424

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 33 2017Friday – August 18, 2017 - 170818Context: Practice

Mobility: Hip

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

Strength: 5 x 3 Snatch - 1 of 14 (5 sets of 3 reps, same weight across, approximately 65 - 75%).

Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Dark Weather“

For time – 4 rounds

7 hang power snatch (Health: 35lb / Athletic: 65lb * / Performance: 95lb)

7 Overhead Squat (same, Health: Front squat or DB front squat)

14 Box jump (Health: 12” / Athletic*: 20” / Performance: 24”)

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

Scaling Guide: 6 - 10 min, about 1:45 per round. Scale Up: 115/75lb bar

Compare to: March 23, 2017

Coaching Tips: Make sure you use the hook grip for the hang snatches. If you can't go right from the hang snatches into the overhead squat, drop after the 6th rep and then pick-up to finish / do your 7th (last) rep so you can go right into the overhead squats. If you squat snatch your last hang power snatch it will count as one overhead squat! If mobility is an issue on the overhead squat, scale to front squats.

Optional ‘Cash Out’: 100m farmer carry, 15 wall ball, 5 minutes

“By the Numbers” Book References: Overhead Squat p. 300, Power Snatch p. 438, Box Jump p. 351

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 33 2017

Saturday – August 19, 2017 - 170819Context: Mental Toughness

Mobility: Shoulder

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

Strength: none

Super Set: none

Metabolic Conditioning: “Jackwagon”

For time. 5 rounds

10 deadlifts (Health: 75lb / Athletic: 155lb* / Performance: 225lb)

10 dumbbell push press (Health: 15lb / Athletic: 30lb*/ Performance: 45lb)

10 lateral burpee over bar

400m run

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

Scaling Guide: 17 - 24 minutes, about 4 min per round. Scale Up: 185/275lb bar, 35/50lb db

Compare to: NEW WORKOUT!

Coaching Tips: Be deliberate with the deadlifts so that you can keep a flat back. Don’t let your torso tip forward on the push presses, and be sure to get full lock out at the top. The burpees over the bar do not require a clap or fully open hips. Stay low and move fast. Pace the run so you can come right in and start on a set of deadlifts without much set up time.

Team Version: One person working at a time, 20 deadlifts, 20 dumbbell push press, 10 bar facing burpees (in unison over same bar), 400m run together.

Optional ‘Cash Out’: None.

“By the Numbers” Book References: Deadlift p. 151, Push-press p. 292, Burpee p. 415, Run p. 269

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 33 2017Sunday – August 20, 2017 - 170820Context: Practice

Mobility: Hip

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

Strength: 5 x 3 Front BOX squat - 15 of 15 (5 sets of 3 reps, same weight across, approximately 80 - 90% of front squat).

Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).

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 4:00 for the row, then 2:00 per round

Compare to: April 21, 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’: 10 toes to bar, 15 air squats, 100m run, 4 rounds.

“By the Numbers” Book References: Row p. 142, Kettlebell Swing p. 277

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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