Friday 8-9-19

ERROR NOTE: In the video I mention a shoulder to OH tester for part 2. That was a mistake, the training is written correctly with front squats. I misspoke during the video. - Max


Part 1: Powerlifting

A. Deadlift lockouts from knee; 1.1.1x5; rest 10 sec/rest 2 min
B. KB/DB/Trap bar deadlifts; 10-12x3; rest 90 sec
C. Back squat; build to a tough five

Part 2: Weightlifting + Barbell Endurance

D. Split Jerk from rack; 1.1.1x2; rest 20 sec/rest 2 min
E. Snatch pulls; 2.2x2; rest 20 sec/rest 2 min
F. Front squat; 50 for time 135/95#

Part 3: Movement

30 min of practice with locomotion drills.
Watch the intro to this playlist for a detailed explanation of what it is used for and how to perform locomotion. Further in the playlist you will see example locomotion movements to try.


SCALED

Part 1: Powerlifting

A. Deadlift lockouts from knee; 1.1.1x5; rest 10 sec/rest 2 min
B. Back squat; build to a tough five

Part 2: Weightlifting + Barbell Endurance

C. Push press; 5x5; rest 2 min
D. Snatch grip deadlift; 5x5; rest 2 min

Part 3: Movement

30 min of practice with locomotion drills.
Watch the intro to this playlist for a detailed explanation of what it is used for and how to perform locomotion. Further in the playlist you will see example locomotion movements to try.


ADDITIONAL SANCTIONAL TRAINING

Part 4

Outdoor bike riding 30-60 min

Part 5

1 min max distance heavy sled drag
rest 1 min
1 min max distance heavy farmers walk
rest 1 min
x3
+
30 sec max distance moderate load sled drag
rest 1 min
30 sec max distance moderate load farmers walk
rest 1 min
x5


Coaches Notes

Part 1:

We believe the development of powerlifting skills in the sport is super important and not just focusing on weightlifting movements. This session is designed to give exposure to movements that transfer to more confidence deadlifting and then some back squats. Make sure you are conscious of your brace, the rigidity in your core, and developing as much raw strength as possible. The back squat five at the end of this part should be heavy, but it should not be a true 5rm. So, as you are building up, when you hit a weight and feel like "oh that was heavy, I probably have one more small jump in me," that would be a good time to shut it down.


Part 2:

After we have now targeted powerlifting movements, we move to a little strength endurance block that is targeted towards weightlifting based movements that are more commonly tested in the sport. Due to the intensity of part 1, the strength volume here is a bit lower and then it ends with a for time light front squat tester. This test should be completed under five minutes which would be 10 reps on the minute and well under that for more competitive athletes. If you don't beleive you can finish in five minutes, scale the loading to something you believe you can do in that time frame.


Part 3:

I believe it is important to continue to learn how to move in a variety of different ways for longevity in sport and life. Over the course of the program, I will continue to challenge people to do things that are outside of the normally tested movements of the sport. The locomotion here will challenge your hips, ankles, shoulders, and spine to be in positions that are very different from what is tested in the sport. However, it can transfer to general athleticism to help in the event you fall off a box, have to bail from a lift, need to get into a strange position for an obstacle course, etc. So make sure you put the same level of focus into this part of the session as you do to the traditional CrossFit work.

Part 4:

Similar to last week, we discussed how the growth of the sport will challenge us to be on the bike more. So, this session is more focused on improving your skill on the bike at low to moderate intensities. You can do trail, road, playing with tricks, or just a leisure ride. Just build some volume and comfort with your ability on a bike. If you were able to do this last week and feel confident, pick up the intensity a little bit, record your heart rate, and report average and peak heart rate metrics to comments.


Part 5:

This peice is a strongman endurance session. The sport will require us to get outdoors and drag/push implements in for time workouts now. So, this is a good opporunity to move weight from A to B in more locomotion based ways. The longer intervals should be a bit more slow, grinding, and heavy. And the shorter intervals should be a moderate load that allows you to pick up your foot turnover and really push the paces.