C. Barbell Step-up: 4 x 8 (Each leg)* Use box height so that leg planted on box is parallel to the ground. Avoid driving off the back foot as much as possible. Drive through you heal. If you have to shift weight onto the ball of your foot, then you are using too much weight
Run Workout Details: This is a speed endurance workout. These are controlled sprints between 95-98% max efforts. Build your intensity. The 60s should be at 90-92%, the 80s should be at 92-95%, etc. Stay in control. Maintain your form. Recovery should be 2-3min between efforts.
b. Split Jerk: 5 x 3 (do not go above 65% of your 1RM, we are looking for speed)
A. Back Squat: 6 x 2 @ 80%
B. OHS: 15-12-9 rest as needed between sets
C. Bulgarian Split Squat: 4 x 8 (Each Leg)
400 m Run
20 Deadlifts (Unbroken, TnG)
*The goal here is to choose a weight that you can hit unbroken for all 3 rounds. We will be doing similar workouts in the next 2 weeks, so you can be conservative here and then increase as necessary in coming weeks
15min easy run (65-75% perceived exertion) with 1min rest
10min easy run with 1min rest
5min easy run with 3min rest
8×10 hill sprints with full recovery between efforts (2-3min)
Run Workout Details: The primary focus of this workout is hill sprints. The 30min of easy pace running will fatigue your slow twitch muscle fibers. The hill sprints will force the recruitment of your fast twitch muscle fibers. CrossFit athletes must learn to maximize their recruitment of both fast and slow twitch muscle fibers. The hill sprints need to be performed on a steep hill (at least 10% grate and a perceived exertion of 95-98%.
Complex, 7 Sets: 1 Snatch DL (below knee) + 1 Snatch DL (hip) + 1 High Hang Squat Snatch
*This is intended for you to feel the positions. You lift weight one of two ways, technique and speed under the bar. If you're positioning is off, you won't move the weight well
**Pause for 1 second in each position. When you do the Snatch DL to the hip, you should pause with a slight bend in the knee and vertical torso, mimicking the high hang position, and you shouldn't have to adjust anything for the high hang squat snatch
***The High Hang Snatch will be the limiter. This is more about technique and speed than weight.
1 Mile Run
1 Mile Run
*You may partition the pull-ups, push-ups, and squats as needed. if you have a 20# vest, wear it.
* Remember the percentages are based on your Max + 30#
**Since we are in the getting towards the end of this deadlift cycle, we will do this progression on Friday so you have the benefit of a recovery day before pulling such a high percentage of your target 1 RM.
Every 2 Minutes for 16 Minutes:
5 Bent over Rows
5 Strict Weighted Chin-ups
5 Good Mornings
*You choose weight, should be challenging but do not sacrifice technique
"The primary focus of our track workouts is the development of an efficient aerobic energy system. Endurance training involves manipulation of intensity, duration, and recovery. The majority of our intervals are at sub-threshold intensities. These controlled intensities create programming balance while targeting improved performances at longer durations. As a byproduct, we are producing smaller volumes of lactate at higher intensities and, more importantly, we are removing higher volumes of accumulated lactate and other metabolites from the bloodstream. This ultimately translates into our CrossFit performances."- Chris Hinshaw
b. 5 sets: 2 Clean Pull + 1 Hang Squat Clean (bar starts right below knee)
c. Back Squat: 7 x 5
As you can tell, there is no prescription for percentages. Here is some advice from Glenn Pendlay for choosing weight:
"attempt to work as heavy as possible, but no heavier than a weight that you have consistently good form using...It is easy to get carried away adding weight and ruin the position or tempo of your lifts, it is also easy to be too cautious, and not try hard enough to add weight to the bar. To minimize mistakes in either direction, I recommend the following: After each exercise, think about how many lifts you were happy with, and demonstrated good position and tempo with, and how many you either missed outright, or demonstrated poor technique with. Out of every 10 lifts, 7 or 8 should be good lifts. 2-3 can be misses or lifts you are less than happy with... if you consistently do 10 out of 10 perfectly, you could probably stand to push the weight up a little harder. If you consistently do 5 good lifts against 5 bad ones, you probably need to back off a bit."
*The Hang Power Clean Hold means you hold the bar in the hang position, just above the knee, for 10 seconds then complete the clean. Feel the position and really emphasize holding everything static and engaged.
Hey guys, if you could just comment on this post that would be awesome. I just want to get a feel for where everyone is including what is working, what isn't, etc. Let me know of any progress and PR's you have hit, or of any concerns you may have. I will shape the programming accordingly. Thanks!
Another Track Workout from NC Lab Coach Chris Hinshaw:
"This workout will test the athletes pacing intelligence based on their actual running endurance. Athletes must pick a target pace range that makes the 800m and 1600m workout manageable. Although they might pass the buy-in phase, passing the workout phase will become especially difficult if the 400 pace was too fast".
5 x 400m with a 200m slow jog between efforts
1. You pick your 400m pace to best manage the Workout.
2. No looking at your watch on the 1st 400m until you cross the finish.
3. Your pace for the 400s must be within a 10 seconds pace range.
4. The 400m finishing times must get progressively faster but cannot exceed the 10 second pace range.
Buy-In Fail: You must re-start your workout buy-in as soon as your pace range becomes greater than 10 seconds or your finishing times don’t get progressively faster.
B. 10 x 6 Back Squats 155#/105# (focus on moving the bar as fast as possible. Be comfortable with a fast descent and explode on the ascent)
AMRAP 10: Ladder up (1/1,2/2,3/3, etc.)
Strict L Pull-up
*Scale to regular strict pull-up if needed
"Who among mortal men are you, good friend? Since never before have I seen you in the fighting where men win glory, yet now you have come striding far out in front of all others in your great heart..." - Homer, The Iliad
"You have heard there are two types of people in the world- those whose glass is half-empty and those whose glass is half-full. In this broad-brush generalization, what we're saying is that someone is completely negative or completely positive. The half-empty folks combine negative thinking with negative emotional states, locking themselves into a scarce worldview supported by feelings of scarcity. It's the opposite for the half-full folks. However, it is possible, as you learn the art of positivity, to be stuck in emotional purgatory where you think positively but feel negatively. Many of you may have read about or even practiced self-talk. But this is only part of the equation. One must speak, visualize, and feel positively in order to be aligned in positivity. Otherwise, the emotional states counteract the positive self-talk and imagery, leading to weak results. The starting point is emotional awareness: Are you emotionally positive or negative?" - Mark Divine, The Way of The SEAL; pg. 99, Harness Your Emotions.
2 x 2000m at 7:34-7:40 with 5 min rest between efforts.
2 x 300m at sub-0:62 w/ a 200m walk between efforts
Total: 6400 meters
*"This workout is programmed for an athlete with a 5:30 mile PR. The 100, 200, 300, & 400m paces are to be performed at your 2000m pace. These initial paces will be CRAZY EASY. Use these intervals to burn this tempo into your memory system for the 2000m intervals. Track workouts should have a constantly varied approach because CrossFit athletes are not specialists in one particular distance. We must consider the entire endurance curve."- Chris Hinshaw
**Pace range recommendations for someone with 7:10 mile PR
Track Day: Every Wednesday will be a track day. I highly recommend doing these workouts, they will really help your capacity. These workouts come from Chris Hinshaw, who is Jason Khalipa's endurance coach.
A. 5 x 1000m (1:1 work/rest)
*Perform these intervals at a fast, but repeatable anaerobic threshold pace. As example, a 5:30 miler would target 3:53-3:54 per 1000m. This workout will test your aerobic capacity.
Rest 5 Minutes after final 1000
B. 3 x 400m: Rest 1:3 (work:rest)
*The pace for the 400s is intended to be fast. We will treat these 400s like a fast race finish. As example, a 60 second 400m runner would target 74-76 per 400m. Our goal is to prepare for CrossFit events with a sprints to the finish.
'***We will be doing a Deadlift program every Tuesday for the next 10 weeks. In order to use the correct weight, you take your 1 RM and add 30# to it, then use that weight when calculating percentages. For example, if your 1 RM is 170#, and the prescription calls for 75%, you take 75% of 200# (170#+30#).
*Make sure you do both Strength 1 and 2. Strength 2 is DL accessory work
A. 3 x 2 Squat Clean
B. 2 x 2 Hang Squat Clean (above knee)
C. 3 x 2 Clean High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)
Strength 1: Deadlift
A. 1 x 2 @ 75%
B. Every 90 Seconds for 12 Minutes: 3 reps @ 60%
* The EMOM involves speed sets meaning the bar should move as fast as possible
C. Max Unbroken 275#/185# (while maintaining good form!)
Gymnastics: MU Progression work
Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)
A. Max Unbroken Strict C2B
B. 8 Bent Over Rows
C. 8 Underhand pull-ups
D. 8 Good Mornings
*Be strict with your form here, do no sacrifice for more weight
B. 2 x 2 Squat Snatch from the hang (right above the knee)
C. 3 x 2 Snatch High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)
Strength 1: Front Squat, 3 x 3 across
*We will be doing this for the next few weeks. Drop about 20-30# off your 3 RM, or projected 3 RM, and do all 3 sets at that weight. However, you cannot use a belt or lifting shoes. Every week, go 5# heavier than the previous week
*This means perform a rep then immediately do another, drop the bar from the top
**For the two 15 Minute segments, DO NOT go over the 15 minutes. Once you have warmed up, the clock starts. This is to get you used to having to work under a time constraint. Yes, it might not be as heavy as you could go with more time or rest but that is not the goal
WOD: Partner Chipper
40 Deadlifts 275#/185#
40 Front Squats 185#/135#
80 GHD Sit-ups
40 Shoulder to Overhead 135#/95#
80 Pull-ups (Chin-over)
40 M Front Rack Walking Lunge 135#/95# (each partner completes)
*One Partner Works the other rests, except for the lunge
*Unbroken Clean & Jerk, this is not for time. You may rest as long as you need between sets. However, once you start a set the bar cannot rest on the ground. The goal is to choose a weight you can use for all three sets. If the weight you choose is too light/heavy you may adjust accordingly.
Bar Facing Burpees
*I would recommend limiting how many times you let the bar touch the ground and picking a good pace on the burpees. I wouldn't start too slow, over pacing is something you want to avoid. This is really about digging deep and fighting through. You will not fail a burpee and shouldn't fail on a thruster. This is a test of mental strength.
A. 7 x 5 Back Squat (compare to 1/25)
B. 20 Rep Strict Press
*Do Not Pace Part A for Part B. Go hard on Part A, have fun on Part B (sadistic? maybe)
**For the T2B, Squat Cleans, & Shoulder-to-Overhead: Make it a goal to do as many unbroken as possible. I know this isn't the best strategy for maximizing rounds, but the goal here is to push your muscular endurance.
WOD: 14.3, AMRAP 8 (see description here)
Box Jumps 24"/20"
*No need to start out fast, or you will burn out. This is about pacing. Do not attempt to do too many deadlifts unbroken or you will spike your lactic acid. Also, try to hold good form on deadlifts for as long as possible. The standards allow for you to do stup-ups onto the box, so that is something to consider. That method will settle your heart rate and save the posterior chain for the deadlifts.
More Ideas for Mobility:
-Couch stretch against the wall
-Using bands to open up your hips
- Barbell mash on your thighs and IT Band
- Roll out your IT Band
- Lacrosse Ball mash the triceps
-Roll out your lats
B. 3 x 2 Minute Row for Calories with 2 Minutes 'rest' after each Interval
*During 1st 2 Minute rest period: Max Burpees
*During 2nd 2 Minute rest period: Max Thrusters 95#/65#
*During 3rd 2 Minute rest period: Max Shoulder-to-Overhead 95#/65#
EMOM for 7 Minutes: 1 Squat Clean + 2 Front Squats + 1 Jerk (Compare to 2/3/14)
Alternating EMOM x 10:
Even: 10 T2B
Odd: 5 Burpees + 2-4 Muscle-ups or MU transitions
****Monthly Challenges: Hey guys, I know we are in the middle of the Open but this is something I am going to start doing. I think it will be great to accompany the regular work we do and won't be taxing on your body. The challenge for the remaining 3 weeks of March: Accumulate 100 Strict Pull-ups per week. I think this will be great for helping you be consistent in developing strength and will help you hold yourself accountable. You can break them up however you want, the goal is 100 in the week. I am actually doing this right now too so it would be cool to have a few others on board! I am doing 20/day on the days I workout.
*If you are really good with strict pull-ups, do Strict C2B!
*If you cannot do strict pull-ups, your goal is 50 ring rows with your feet on a box the same height as the rings + 50 Pull-up negatives
****Also, please keep posting. If you are doing the challenge please include in your posts how many strict pull-ups you completed for that day and how many you have completed for the week total. ****