4.9 - 4.15

Excellent week of training this week, team. We battled some challenging metcons, continued our strength cycle, and drilled form and position on our Olympic lifts and gymnastics movements. Expect more of the same this week!

EVENT THIS WEEK - On April 13 at 6 pm, we will be having a fundraiser for the SUDC Foundation (Sudden Unexplained Death in Childhood). We want to help spread awareness of this organization that helps families that are affected, including one of our own Unbeaten families. On the day of the event, we will be raising funds and we will be doing a family-friendly partner WOD. So come out and help give back to the community. As with all of our events, guests are welcome to join.

*Challenge for the Week* - Avoid negative words with contractions this week. What contractions do is highlight the negative, such as words like “can’t,” “won’t,” and “shouldn’t.” Instead, flip the focus of that sentence around such that you focus on the positive rather than the negative. Here’s an example: “I don't want to go to dinner there” (negative) versus “I would rather go to dinner elsewhere” (positive). The purpose of this is to retrain your brain to look for the positive in everything rather than default to the negative.

***
Quote of the Week:  “Love yourself. It is important to stay positive because beauty comes from the inside out.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going Memorial Day Murph; 2018 Summer

Monday

RP Nutrition Template = Light

Strength

Bench Press

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 10 out of 10. Another way of stating that is leave maybe 1 rep in the tank. Warmup sets should be 3-6 reps. (This should be incrementally harder than last week)

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

Partner Up

20 min AMRAP

50/35 Calorie Row
50 Burpees
30/21 Calorie Assault Bike
50 Kettlebell Swings (53/35)

 

COACH’S TIP: Go at this one today. Hard. You have some rest when your partner is working, so make your own reps quick and smooth. Decide your strategy on when to switch before the workout. On burpees, this often means sets of 5. Challenge and encourage other teams in the room. Be willing to get uncomfortable today. This is a straight-up metcon challenge. Embrace it.

Tuesday

RP Nutrition Template = Light

Conditioning

4 min AMRAP

27/21 Calorie Assault Bike
21 Toes to Bar
15 Power Cleans (115/80)

Rest 4:00

4 min AMRAP

24/18 Calorie Assault Bike
18 Toes to Bar
12 Power Cleans (135/95)

4 min AMRAP

21/15 Calorie Assault Bike
15 Toes to Bar
9 Power Cleans (155/105)

COACH’S TIP: Select a weight and gymnastics scale that you are getting through one round of each AMRAP. You should target getting at least 1 calorie on the bike in your second round of the AMRAP each set. Take the first minute of each rest internal to recover and then set up your weights for the next set. You should be fresh and ready to go when one minute of rest remains. Break the cleans up as needed and make sure your transitions back to the bar are FAST. Same goes for getting to the T2B when coming off the bike. You should begin the T2B within 5-10 seconds of getting off the bike.




Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 10 out of 10. Another way of stating that is leave maybe one rep in the tank. Warmup sets should be 3-6 reps. (This should be incrementally harder than last week)

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

3 “Giant Sets” for Quality (NO SCORE)

18 Front Rack Reverse Lunges (95/65)
20 Kettlebell Swings (53/35)
25 Abmat Sit-Ups

Rest 1:30 between sets.
 

COACH’S TIP: On the lunges, focus on driving (or pulling) with the front leg as much as possible. These lunges are distinctly different than forward-stepping reverse lunges. We are looking to target the posterior chain as much as possible here and avoid unnecessary strain on the knee. On the KB swings, pick a weight where we can absolutely go unbroken on all the sets. Use the hips as much as possible. Avoid squatting into the rep. When we do KB swings, we are paying attention to the small details that add up to Olympic lift PRs. Move mindfully.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting Cycling

On the: 30s x 5 Rounds – 3 Power Snatches @ 60% of 1RM Snatch

— Rest 1:00 —

On the :30s x 5 Rounds – 3 Power Snatches @ 60% of 1RM Snatch

— Rest 3:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

— Rest 1:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

COACH’S TIP: We are looking for touch and go reps on both movements today. The rest intervals will go fast. That is intentional. We are working on light to moderate-weight cycling here while breathing heavily. When catching the power snatch, make sure you are not simply doing a “ground to overhead.” Rather, think about firing your hips to the bar and quickly firing them back into the catch position. Move deliberately and select a weight here that challenges you to focus on form. These should look pretty. On clean and jerks, think about catching the weight high in the power position and using the legs to drive into the jerk. This should not devolve into a split jerk today. Work on the push jerk and focus on driving those arms up quickly into the final catch.

Gymnastics

4 Rounds for Quality:

3 Ring Muscles Ups
right into
10 Toes to Rings

Rest 2-3 minutes between sets

or

3 Strict / Band Ring Dips + 3 Strict / Band Pullups
right into
10 Knees to Elbows

Rest 2-3 minutes between sets

COACH’S TIP: Regardless of level here, we want everyone hanging from the bar today for the second portion of this movement. As we cycle through the muscle ups, think about sitting “back” to create momentum for the next rep. Look to put our recent training to work and see if we can jump into a false grip on the first muscle up.

 

Friday

RP Nutrition Template = Rest

SUDC Foundation Partner WOD at 6pm ET / Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 10 out of 10. Another way of stating that is leave maybe one rep in the tank. Warmup sets should be 3-6 reps. (This should be incrementally harder than last week)

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

12 min AMRAP

6 Dumbbell Push Presses (50s/35s)
9 Deadlifts (225/155)
30 Double Unders

COACH’S TIP: This workout is all about managing the deadlifts. Create a plan from the first round. Either 3/3/3 or 5/4. This should be a weight where we “could” go unbroken if we had to. It’s wise here to decide early on to pace the workout correctly. Move efficiently with the dumbbells and stay unbroken. Drive with the legs to save those shoulders for the DUs. On DUs, focus on recovering your breath, spinning the rope with quick wrists and limiting the number of trips we have. If we trip, start right back up. Fast transitions here will add up. Your goal should be 6+ rounds today. Select a deadlift weight that gets you there.  

Sunday

RP Nutrition Template = Light

 

Conditioning

Partner Up

30 min AMRAP

400m Run Together

Then

Alternating Movements of “PVC OHS Cindy” (Partner A: Pullups, Partner B: Pushups, Partner A: Squats, Partner B: Pullups, etc.)

10 Rounds as a team

5 Pullups
10 Pushups
15 PVC Pipe Overhead Squats

Then

400m Run Together

 

COACH’S TIP: Noticing a theme for our Sunday training sessions? Yep! We are closing in on Memorial Day and our annual Memorial Day Murph. We are getting some running in and working on bodyweight movements. Expect these workouts to evolve into solo workouts in the coming weeks. Since we are still working as a team, challenge each other on the runs and transition quickly on the movements for Cindy. Work on your overhead squat positioning as you are fatigued today. Thinking about “staying tall” in doing essentially bodyweight squats will be a good cue when you are 200+ squats into the workout on Memorial Day.