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Programming July 29th – August 4th

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Jul

Programming July 29th – August 4th

Monday
WOD Brief & Warm-Up (00:00-8:00)

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Walking Samson
Walking Spidermans (mountain climbers)
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers

Mobility (8:00-10:00)

Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge drive knee forward over the toe.

Squat Hold – 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Movement Prep
5 Front Squats
5 Push Press
5 Max Height Wallballs

5 Buddy Squats (with medball)
5 Normal Height Wallballs

Alternating Dumbbell Snatches

Rule of Thumb
At the finish position of the dumbbell snatch, it is common to see the shoulder rolled inwards. A good rule of thumb is to pay attention to where your thumb is. If the thumb is pointed towards the front of the room, your shoulder is likely in a bad position. If the thumb is pointed towards the back of the room your shoulder is likely to be in a stable, externally rotated position. Thumbs forward is thumbs down, thumbs back is thumbs up.

Changing Hands
There are several ways to switch hands on the alternating dumbbell snatch. The first option is to place the dumbbell back on the ground between each rep and switch hands there. This option allows athletes to set their back each time, but is a little slower on cycle time. It also comes from a dead stop overtime, making it similar to single repetition deadlifts in which there is no “rebound” effect. The second option would be to switch hands in the air, ideally just in front of the face. This option requires more practice and accuracy than the first, but is a much faster cycle time. We get the “touch and go” effect with these, which makes it feel more like a kettlebell swing than a dead stop snatch. However, there is the tendency to be slightly out of position at the bottom of each rep due to the more dynamic nature of this movement.

Movement Prep
Each Arm With Light Weight:
3 Deadlifts + Shrug
3 High Pulls
3 Strict Press
3 Dumbbell Snatch

Rehearsal (20:00-25:00)

1 Round
200 Meter Run
8 Wallballs
8 Alternating Dumbbell Snatches

Build to workout weight dumbbell

1 Round
100 Meter Run
6 Wallballs
6 Alternating Dumbbell Snatches

Strategy & WOD (30:00-55:00)

With a mile and a half of running, the runs most definitely matter today. A lot of time can be made up or lost depending on running speed. If athletes were to think about 60 repetitions of work following the runs, they would like slow their pace to accomplish the work inside. Rather than thinking 60, lets think about just 10 reps. If athletes know that they only have to do 10 reps for 6 sets, the pace on the run can be slightly more aggressive. 3 sets per movement is likely a sustainable option for athletes. 10-10-10, 12-10-8, or 15-10-5 are all alternatives. The first number athletes complete is less important than breaking it down into smaller, more manageable chunks.

“Foul Ball”
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

In this longer triplet, looking for athletes to choose a medicine ball and dumbbell weight that they are capable of holding on for 25+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets. If the weights were chosen correctly, rounds should take no more than 9-10 minutes each, making this a 30 minute workout at the maximum. If unable to run, complete one of the following:

50/35 Calorie Assault Bike
80/55 Calorie Schwinn Bike
1000/800 Meter Row

Tuesday
WOD Brief & Warm-Up (00:00-12:00)
:30 Seconds of each

Side Lunge
Active Spidermans
Active Samson
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility & Activation (12:00-15:00)

PVC Hinge – 1 Minute
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

Movement Prep
10 Small Hops
10 Tall Hops
5 Step-ups (Each Leg)
3 Shorter Box Jumps
3 Workout Height Box Jumps

Deadlifts
Set the Back
With a moderately heavy barbell in today’s workout, we want to make sure that athletes set their backs in the start position before pressing the bar off the floor. Typically when we are doing sets of more than one, the first deadlift is always the most difficult. The following are usually easier and look better because of the added momentum from the top going into the next reps. That being said, if athletes aim to make the first and hardest deadlift flawless, the others will likely follow along. However, it is hard to recover to a good position after the first rep once the spine has been compromised. Athletes can use the bar to pull the chest up so that they establish their natural lumbar curve. Taking a big breath in and squeezing the belly allows athletes to lock in this position. Let’s set the tone from rep one.

Set the Upper Body
The arms are what connects the weight to the torso. If the arms are are not active and secure, the weight will run away from the middle of the body and pull the back out of position as well. Squeezing the shoulder blades down and back and the arms to the sides allows the torso and arms to move as one throughout the lift.

Movement Prep
Establish Setup Position
5 Deadlifts (Pausing in Setup)

Rehearsal (30:00-40:00)

1 Round
6 Deadlifts
6 Box Jumps
3 Deadlifts
3 Box Jumps

Build to workout weight and height

1 Round
4 Deadlifts
4 Box Jumps
2 Deadlifts
2 Box Jumps

Strategy & WOD (40:00-60:00)

“Pumped Up Game Changer”
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

With a heavier weight and a front loaded workout, the first two rounds are all about preserving manageable sets on the deadlifts. Breaking the bigger sets down into smaller goals will better allow athletes to maintain similar work to rest later on. There are a few ways to attack this. The simplest math would be to go three sets (7-7-7) for the set of 21. The other option would be a descending rep scheme (6-5-4-3-2-1). With the descending rep scheme, athletes are able to take less rest knowing that they don’t have to complete as many reps the next time they pick up the bar. For the set of 15, these options would be (5-5-5) or (5-4-3-2-1). For the set of 9 we’re looking at (3-3-3) or (4-3-2). While breakup strategy matters on the deadlifts, one steady pace is more important on the box. It isn’t about speed, rather not slowing down. Especially with the higher box, finding a methodical rhythm is our aim here. Resting on the top of the box and immediately jumping up when both feet hit the floor is a great way to keep athletes on track.

Wednesday
WOD Brief & Warm-Up (00:00-10:00)
30 Seconds of each

Easy Run 100m
Barbell Good Mornings

Medium Run 100m
Barbell Elbow Rotations

Faster Run 100m
Stiff Legged Deadlifts

Active Spidermans
Pausing Back Squats

Active Samson
Strict Press & Reach

Push-up to Down Dog
Pausing Front Squats

Mobility (10:00-12:00)

Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Squat Hold – :30 Seconds
Assuming the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Movement Prep
3 Push-ups
3 Spidermans (Each Side)
3 Frog Hops
3 Burpees

Movement Prep
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups

2 Rounds:
1 Strict Pull-up
3 Second Hollow Hold
3 Kipping Pull-ups

Movement Substitutions
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups

Thruster
Loose Hands, Full Grip
We know that the thruster is a combination of the front squat and the push press in to one big movement. In just front squatting, we are able to maintain a loose fingertip grip to ensure that the barbell sits as far back onto the shoulders as possible. However, just push pressing requires all of the fingers to be wrapped around the bar in order to complete a safe and strong press overhead. This hybrid movement also requires a hybrid grip. On the thruster, looking to have all of the fingers wrapped around the bar, but will a slightly loose grip to allow for higher elbows during the squat.

Feet
If the bar is balanced properly on the shoulders, athletes will be more likely to find the balance with their feet. Just like on the rower, we want to drive through the whole foot, only coming up on to the toes as a follow through to extension, not as the main mover. We can jump more weight up with our hips than we can by calf raising it to an overhead position.

Movement Prep
3 Pausing Front Squats
3 Push Press
3 Thrusters

Rehearsal (25:00-30:00)

1 Round
5 Thrusters
5 Pull-ups
5 Burpees
run 50m

Strategy & WOD (30:00-60:00)

“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
400m run
3 Rounds Bergeron Beep Test
400m run
3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

The focus today will first be on the thrusters and the pull-ups. The goal here is to be able to complete the thrusters unbroken every round and the pull-ups in 1-2 very quick sets. The burpees can be considered busy work before getting back to the barbell. Athletes can move at a pace on the burpees that allows them to immediately pick up the bar for the next unbroken set of thrusters.

Athletes can think of the run as recovery. Scale the run as needed.

If paced out properly, each round of the Beep Test and Run will take around the same time to complete. It may help to think about completing the rounds of the Bergeron Beep Test on the minute as the original workout calls for.

Thursday
WOD Brief & Warm-Up (00:00-10:00)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers

Movement Prep
25 Meter Bent Arm Sled Push
25 Meter Straight Arm Sled Push

Movement Prep
50 Meter Wreck Bag Run

Rehearsal (20:00-30:00)
1 Round
50 Meter Prowler Push
100 Meter Wreck Bag Run
200 Meter Run

Strategy & WOD (30:00-60:00)

“Family Feud”
AMRAP 25:
50 Meter Prowler Push (95/45)
100 Meter Wreck Bag Run (50/35)
200 Meter Run

Class Divides Into Even Teams

The class will be split into two teams for the waterfall style AMRAP. Each team will be given two prowlers (one of each weight) and a variety of Wreck Bags. The workout begins with an athlete on each sled. The two athletes on each team will complete their 50 Meter Prowler Push. Immediately following the Prowler, they will pick up the Wreck Bag for their 100 Meter Run. After the 100 Meter Wreck Bag run, they will drop the bag and go right into a 200 Meter Run. Once a station opens up or a bag becomes available, the next two athletes can begin. It is ok for athletes to lap other athletes, there is no specific order that has to be maintained. Individuals will count their rounds following the 200 meter run, with total rounds per team at the end of the 25 minutes being the score. The weight on the sled and Wreck Bag should be something that athletes can move with consistently in order to keep things moving forward. If unequipped with prowlers, complete a 50 foot walking lunge with no weight. If unequipped with Wreck Bags, complete a weighed run of some kind.

The length and waterfall style of this workout requires athletes to maintain a moderate pace for a longer time domain. The place to push is the sled (no pun intended). This is likely the only station where a log jam could occur. Clearing this station will allow the next wave of athletes on the team to start moving. The Wreck Bag run to follow should also be considered a work station. There is a big difference in moving a touch faster here. The team who is able to move quicker on the sled and the bags will prevail. The final movement, the 200 meter run, is where athletes will likely want to recover. This is the only unweighted station, so focusing on recharging and breathing here will better allow them to maintain speed on the prowler and bag as the workout progresses.

Friday
WOD Brief & Warm-Up (0:00-10:00)

:30 Seconds
Active Spidermans
Front Rack Stretch

Push-up to Down Dog
Wrist Stretch

Active Samson
Squat Hold

Air Squats
Child’s Pose

Movement Prep
2 High Hang Power Cleans
2 Hang Power Cleans

4 Power Cleans

Movement Prep
Establish Front Rack
2 Pausing Front Squats
2 Front Squats

Movement Prep
10 Second Dip Hold
3 Push Jerks

1 Empty Barbell Complex (Power Clean + Front Squat + Push Jerk)

Complex Work (18:00-33:00)

Grouping up in teams of 2-3 and taking the bar from the floor, athletes will have 15 minutes to build to a heavy complex. This is a great opportunity for athletes to dial in the mechanics of these movements for “Wise Men” and for coaches to see and correct. Looking for athletes to stand up all the way following the power clean before going into the front squat.

Strategy & WOD (33:00-60:00)

“Wise Men”
AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Went from no barbell yesterday to all barbell today! Like “Fire Alarm”, today is a twist on a classic CF New England workout, “Macho Man”. Athletes will dial in the movements that will be completed in “Wise Men” prior to the conditioning piece by building to a heavy complex. Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that athletes could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor. With a short time window on each, the weights should allow athletes to keep moving for the majority of the three minutes.

In all three AMRAPs, we can play to the nature of the movements to get more work done. The barbell has to come back down to the floor on the power cleans anyway, so completing these as single repetitions will be our pacer. Once the bar is on the shoulders for the first front squat, we can aim to not put it down. The goal is to complete the 3 front squat and 3 push jerks unbroken each time. Athletes can pace out the cleans accordingly to accomplish this task. The time between power clean reps will likely be longer as the weight progresses within the workout. An aggressive drive out of the third front squat will allow athletes to reset the hands for the push jerks. It is common for athletes to hold their breath when cycling a barbell. A dialed in focus on breathing out at the finish of each movement makes for a more productive 3 minutes.

Saturday
Warm-Up
Coaches Choice

Team WOD
Coaches Choice

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