Tuesday 8-6-19


Part 1: Jump Rope Skill

A. 1-1-2 drill; 20 reps x4; rest as needed
B. Backward single unders; 20 reps x4; rest as needed
C. Single leg single unders; 20 reps x3/side; rest as needed
D. 360 degree single unders; 15 reps x2/direction; rest as needed
E. Speed steps; 15 seconds max reps x4; rest 45 seconds


Part 2: Double Row

6 min amrap
5 cal row
10 double unders
10 cal row
20 double unders
15 cal row
30 double under
20 cal row
40 double unders
... etc (row increases by 5 cals, double unders increase by 10 cal)


Part 3: Burpee/@$$ Bike Intervals

6 bar facing burpees AFAP
rest 30 sec
8/6 cals Assault bike @100% effort
rest 1 min
x6 sets


SCALED

Part 1: Jump Rope Skill

A. 1-1-2 drill; 20 reps x4; rest as needed
B. Backward single unders; 20 reps x4; rest as needed
C. Single leg single unders; 20 reps x3/side; rest as needed
D. 360 degree single unders; 15 reps x2/direction; rest as needed
E. Speed steps; 15 seconds max reps x4; rest 45 seconds
F. Double Under Technique work 10 minutes


Part 2: Row

6 min amrap row cals


Part 3: Burpee/@$$ Bike Intervals

6 bar facing burpees AFAP
rest 30 sec
8/6 cals Assault bike @100% effort
rest 1 min
x3 sets


ADDITIONAL SANCTIONAL TRAINING

Part 4

10 rounds for time:
3 bench press @225#
1 legless rope climb

Part 5

All performed with a weighted vest:
Run 800m
rest 1:1
x3
+
Run 400m
rest 1:1
x4
+
run 200m
rest 1:1
x5
+
Run 100m
rest 1:1
x6


Coaches Notes

Part 1:

Many athletes in the sport are used to working on their double unders or single unders, but not often are people focusing on getting more skilled and technically capable with the rope. This portion of the workout is an opportunity for you to become more in touch with your rope and have a better ability to change speeds, movements, and bound in a variety of ways. This level of control of the rope ultimately will transfer to better double unders.


Part 2:

Now that we've gotten all the jump muscles primed and you have done a lot of skill work with the rope, now we are going to test it under fatigue. It is possible that the drill work makes your double unders feel less technical, so make sure before starting this that you get confident with your double unders before starting. From an execution perspective we want the best scores possible so transition quickly, try to be precise with your double unders, and row with as much intensity as you can sustain for the full six minutes.


Part 3:

Moving at full speed while tired in the sport is important. Sometimes you will have to sprint at the end of a long run (like at the French Throwdown) or sometimes you will have to lift to a max at the end of a met-con (like 18.2a), so this portion of the workout is an opportunity for you to train going at full speed after being tired. If you cannot finish the assault bike calories in less than 15 seconds, then instead of accumulating calories, just hit a 15 second max effort burst and record your calories to comments.

Part 4:

Upper body pump town express time! Bench press came out in the sport as Linda in regionals in 2018 so it's something that I have integrated more into training designs for the sport. The loading was selected based on progressing slightly from that. In an ideal world it would be a load that you could perform unbroken every set, but for many CrossFitters, the bench press is an untrained movement. So as a bench mark, only use the prescribed weight if you think you can perform at least 6 of the sets unbroken without excessively long breaks. If not, scale the load to something that allows you to work fast, but still challenging enough to strengthen your bench press.

Part 5:

Running is a big part of the sport now and doing so with sandbags, weight vests, or carrying implements is also common place at sanctionals or in person competitions. The goal of this session is to build confidence running with a weight vest. The intervals are all on a 1 to 1 work to rest ratio but they get shorter as you go through the session. The goal is to ensure that the pace you run at for the shorter intervals is faster than the pace you held for longer intervals. So make sure that you start the session on the conservative end and each time you move to a shorter interval, be prepared to run faster.