Tuesday 8.20.19


Part 1: Gymnastics^4

A1. Strict hspu; amrap in 2 min x2; rest 1 min
A2. L-sit; Accumulate 1 min x2; rest 1 min
B1. Hand release push ups; 20 AFAP x2; rest 1 min
B2. HS walk; 100 feet AFAP x2; rest 1 min


Part 2: Cyclical Volume Intervals

Row 20/15 cals @slightly faster than 19.1 pace
rest 1 min
Assault bike 20/15 cals @slightly faster than 10 min TT pace
rest 1 min
x10


Part 3: Stretchty Mc Stretcherson

Self directed stretching 30-45 min.


SCALED

Part 1: Gymnastics Support Strength

A1. DB strict press; 12-15x2; rest 1 min
A2. Bent knee L-sit; Accumulate 30 sec x2; rest 1 min
B1. Hand release push ups; 20 AFAP x2; rest 1 min
B2. Band assisted hand stand hold; accumulate 1 min x2; rest 1 min


Part 2: Cyclical (less) Volume Intervals

Row 20/15 cals @slightly faster than 19.1 pace
rest 1 min
Assault bike 20/15 cals @slightly faster than 10 min TT pace
rest 1 min
x5


Part 3: Stretchty Mc Stretcherson

Self directed stretching 30-45 min.


ADDITIONAL SANCTIONAL TRAINING

Part 4: Rope/Bench/Gymnastics

A1. Bench press; 5x5; rest 30 sec
A2. Legless rope climbs; 2 reps AFAP x5; rest 4 min
B. Rope climbs; accumulate 15 reps working on speed per rep. Descent, climb, etc
C1. Shoulder extension plank hold; 30 seconds x3; rest 30 sec
C2. Planche leans; 30 seconds x3; rest 30 sec
C3. Side plank; 30 seconds x3; rest as needed


Part 5: Sprint Work

10 min easy run warm up
+
10 min dynamic hip opening drills. 3x25 feet of:
- high knees
- butt kicks
- frankenstein march
- side shuffle
- low skips
- back pedal
- bear crawl
- Lunge opposite elbow to ground, rotate and reach
- lizard crawl
- low skips
- power skips
+
Zig zag sprint and change of direction practice 20 min
- starts
- 5-10-5 drills
- zig zag turns
+
Sprint 200y (100 down and back with a bubble turn around a cone or pilon)
rest 6 min
x2
+
Run 10 min easy cool down


Coaches Notes

Part 1:

A series: Strict hspu have come out in the open now and it is a major bottleneck for a lot of people. This is 40 total reps which is 80% of the volume that was in last years' 19.3 workout. We will build from here leading to the open. The L-sits in here are prescribed for two reasons: 1- to give you exposure to the movement in the event it comes up in a qualifier along the lines of new CrossFit mainsite programming and 2- to add fatigue to the core/pressing muscles to make the second set of handstand push ups more difficult. Get through both movements as fast as posisble but focus on movement quality and ensuring that your L-sits are a minimum of 10 seconds per set.

B series: Push the pace of your push ups as fast as you can and aim to do it unbroken or with as little resting as possible. This should make the handstand walking more difficult, but that is ok as the purpose of this is to challenge you to walk on your hands when your pressing musculature is fatigued.


Part 2:

The goal here is to accumulate cyclical volume at fast working paces to prep for a 10-20 minute event that has a large cyclical component, like 19.1. For the paces on each machine, this can be a guide for the session:
Row: ~19.1 target pace, 2k row pr pace, 10 min time trial pace
Assault bike: ~10 min time trial pace
If you do not know what these metrics are, try to set it in the warm up OR as an adjustment you can do 60-90 seconds max calories on each machine trying to hit the same number of cals in each of the 10 intervals per machine.


Part 3:

This is an opportunity to decompress. We are about to begin testing leading into the open prep phase of training so I wanted to give some extra opportunities this week to loosen up, work on any tight areas, and focus on positions that could use improvement. Spend the time here mindfully working on improving a specific movement that holds you back OR if you are a mobile person, just use it for some gentle stretching and relaxation prior to bed. This does not need to be done at the gym around training.

Part 4:

Bench press - heavy and same load across
Legless rope climbs - max effort speed to finish both reps. Take this higher than 15 feet if your gym allows for that.
Rope climbs; focus on each rep being as fast as possible instead of thinking about doing 15 for time. Might be worth it to have someone start a stop watch once you get off the floor and then stop it once your feet hit the floor again to see how long you actually take to complete the climb.
C series - gymnastics accessory work. Maintian proper gymnastics body lines and full tension in your body as you go through the series.

Part 5:

Sprinting is a very technical movement that most people don't give it credit for. The forces on the body when you sprint are also incredibly high. So ensure that you take your warm up seriously and focus on the details of sprinting in the main body of training. For the 200 yard sprint, the rest is six minutes between and sometimes poeple would look at that and think it's too long. If that is the case, try to go fast enough that you feel like you need more rest to repeat the effort.