Tuesday 9.17.19


Part 1: ThreEmoms

Load: 50/35# for all movements
9 min EMOM:
1- 10 2-arm DB front squat
2- 25 2-arm foot front rack lunge
3- 10 2-arm DB Box Step-overs
+
9 min EMOM
1- 12 DB power Snatch
2- 12 DB Hang Clean and Jerk
3- 8 2-arm DB Power Clean
+
9 min EMOM
1- 25 foot OH walking lunge
2- 10 DB hang split snatch
3- 10 DB hang clean and split jerk

* Coach’s note: This entire portion is about improving your confidence with dumbbells in a variety of different movement patterns. For each movement try to ensure you are moving as fast as possible and in the rest time getting yourself ready for the next set of movements. If you find a movement that is much more difficult than the others, spend a little bit of extra time afterwards building your positions and confidence with that movement.


Part 2: 4 on 8

On the 8 minutes for 4 sets:
14 Burpees to 6" reach
28 wall balls
14 bar facing burpees
14 box jumps 24/20"

* Coach’s note: Aim for the same score on each of the 4 intervals. If you feel like you went too conservative on the earlier rounds, then drop the hammer on round 4 to have a strong finish. Work on cycle speed of each movement and maintaining a pace that you would in a continuous open workout that was multiple rounds of these movements.

Part 3: Core

A1. L-sit; 15 seconds x3-5; rest 45 sec
A2. Inverted hang on bar; 15 seconds x3-5; rest 45 sec
B1. Arch body rock; 45 seconds x2-3; rest as needed
B2. Side plank; 30 seconds x2-3; rest as needed
B3. Hollow hold on GHD; 30 seconds x2-3; rest as needed
B4. Plank to pike with feet on rower seat; 10 reps x2-3; rest as needed

*Coach’s note:
Core, core, core. Need I say more? The focus here should be on control of your spine, rigidity in your torso while changing positions, and transfer into gymnastics. This style of training is often frustrating and boring for CrossFitters, but I think it's important to cultivate a love for it becuase it will help improve overall abilities in all things bodyweight.

Additional Sanctional Volume: Swim

Flip Turn Progression (note the change in drills)
Accumulate 5 Jump -> flip -> plant
Accumulate 5 Jump -> flip -> push
+
GOLF
2 Sets:
3 x 50 / 1:1 work to rest
*keep track of scores week-to-week to monitor progress
+
Kick Development & Integration
4 x 50 / rest as needed
-25 Streamline Kick (front or back)
-25 Overkick
1 x 100 choice active recovery
...
4 x 50 / rest as needed
-25 Dolphin Kick on back (streamline or hands at sides)
-25 Overkick
1 x 100 choice active recovery
+
Cool-down
8 x 25 / rest as needed - "GUESS TIME"
*before you begin choose a target 25 time (should be a relatively easy target) try to get as close as possible to that time

*Coach’s note:
This is week 2 of a 6 week progression that is focused on:
- Golf: to improve effiency per stroke
- Learning flip turns: to create some variance and improve ability in pool based workouts
- Bodyline/Breathing/Kicking: each session is overloading one of these three basic skills required to be a good swimmer.


SCALED

Part 1: ThreEmoms

Load: 35/20# for all movements
3-6 min EMOM:
1- 10 DB front squat
2- 25 foot front rack lunge
3- 10 DB Box Step-overs
+
3-6 min EMOM
1- DB Snatch - 95
2- DB Hang Clean and Jerk - 150
3- DB Power Clean 56
+
3-6 min EMOM
1- DB power cleans
2- DB hang split snatch
3- DB hang clean and split jerk

Part 2: 2 on 8

On the 8 minutes for 2 sets:
14 Burpees to 6" reach
28 wall balls
14 bar facing burpees
14 box jumps 24/20"


Part 3: Core

A1. L-sit; 15 seconds x1-2; rest 45 sec
A2. Inverted hang on bar; 15 seconds x1-2; rest 45 sec
B1. Arch body rock; 45 seconds x1-2; rest as needed
B2. Side plank; 30 seconds x1-2; rest as needed
B3. Hollow hold on GHD; 30 seconds x1-2 rest as needed
B4. Plank to pike with feet on rower seat; 10 reps x1-2; rest as needed