Tuesday 9.24.19


Part 1: Bouncy & Inverty

8 min EMOM:
Odd- 40-75 double unders
Even- 45 sec max reps strict hspu
+
8 min EMOM:
Odd- 30 sec max reps box jumps 24/20""
Even- 30 sec max reps kipping hspu

* Coach’s note:
The goal here is to accumulate as many reps as you can through the three intervals.
Double unders: Select rep based on what you think you can handle without your handstand push ups deteriorating. Start on the aggressive end and if you think you need to throttle back each set lower the number to one you think is sustainable for the rest of the intervals.
Box jumps: Follow same pattern as double under. Options would be jump on-step off, jump on-jump off, and jump on-jump off-rebound up. Those are in order of complexity and difficulty so only progress to the next when you feel you have mastered the more basic versions.
Handstand push ups: For both strict and kipping try to hit a number you think is as sustainable as possible for all four sets. The goal here is total reps so a big opening set with three bad following sets will yield a worse overall.


Part 2: Boulders For Shoulders

A1. HS walk; 100 feet x3; rest 1 min
* 3 min cap
A2. HR Push ups; 20 reps x3; rest 1 min
A3. Strict press; 3x3; rest 2-5 min
B1. Elbow on knee external rotations; 12-15x3; rest as needed
B2. Side plank powell raises; 12-15x3; rest as needed
B3. Bent over trap 3 raises; 12-15x3; rest as needed

* Coach’s note:
The pressing for the day wasn't done after part 1.
Handstand walking: This is quite a lot of volume of hand balancing work so make sure you consider the scaled alternative if this volume of handstand walking is outside of your ability level. There are time caps of three minutes for each of those so you can also take your time here to accumulate what you can and move on.
Hand release push ups: Try to push the pace and get them done as fast as possible.
Strict press: This is likely going to be less loading than if you were completely fresh. This was about 30-40# lighter than I would have used had I been fresh and it be by itself with longer recovery times. Take that into consideration and pick a loading you think you can maintain for all three sets.

Part 3: Choice Cool Down

20 min easy aerobic cool down on your choice machine
* 60-75% max HR

*Coach’s note:
Easy cool down here is to build some lower intensity volume. We are about two weeks out from the CrossFit Games Open first announcement so here is an opportunity to start thinking about your taper and us lowering the overall training volume. If you have a machine that you feel most uncomfortable on, consider using that for your low intensity conditioning work.

Additional Sanctional Volume: Swim

Flip Turn Progression
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
GOLF
+
Breath Timing & Coordination
2-3 Sets:
6 x 50 / 3 breath rest - Free Swim
#1-2 = breathe every other stroke
#3-4 = breathe every 3rd stroke (bilateral breathing)
#5-6 = breathe every 4th stroke
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 3 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: Bouncy & Inverty

4-6 min EMOM:
Odd- 40-75 double unders
Even- 45 sec max reps strict hspu
+
4-6 min EMOM:
Odd- 30 sec max reps box jumps 24/20""
Even- 30 sec max reps kipping hspu

Part 2: Boulders For Shoulders

A1. HS walk; 50 feet x2; rest 1 min
* Sub options:
40 hs shoulder taps (on wall or in pike position)
12 DB alternating top to top DB strict press
A2. HR Push ups; 20 reps x2; rest 1 min
A3. Strict press; 3, 3; rest 2 min
B1. Elbow on knee external rotations; 15-20x1; rest as needed
B2. Side plank powell raises; 15-20x1; rest as needed
B3. Bent over trap 3 raises; 15-20x1; rest as needed


Part 3: Choice Cool Down

10 min easy aerobic cool down on your choice machine
* 60-75% max HR