0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-29:00 Strength
29:00-31:00 Get out any plates you need for the WOD
31:00-36:00 Explanation of WOD
36:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10 PVC Pass Throughs
10 PVC Around the Worlds
20-30 seconds PVC Lat Stretch
20-30 seconds each side Standing Pigeon Stretch (use PVC for balance)
10 PVC Good Mornings
10 PVC Overhead Squats
5 each way Seated Hip Openers
—then—
2 Rounds
10 Face the Wall Squats
10 Scap Slides
MANAGEMENT/FOCUS:
Sticking with the same movements as last week, great for mobility
Face the Wall Squats are just like they sound, try to be as close to the wall as you can…arms can be straight down to touch the ground with each rep or the more challenging option is arms overhead like in an overhead squat
The Scap Slides will help with shoulder mobility and getting them primed for the movement
Specific Warm-up
Below Knee Pause Power Snatch 3x2 @40-50%
Power Snatch 3x1 @60-65%
MANAGEMENT/FOCUS:
I would do this as an EMOM 6, Minutes 1-3: Slow Power Snatch, Minutes 4-6: Below Knee Pause Power Snatch
We will continue to focus is on transitioning from the knee to a good launch position
Below Knee Pause Power Snatch: sticking with this, adding some more weight…no command here just make sure they get a dead stop pause, same concept as last week but completing the full movement now….controlled off the ground, dead stop pause at the knee, full speed to finish the power snatch…good transition from the knee to the launch, drive into the ground, good pull with elbows up and back
Power Snatch: this is basically just a good warm-up for their working sets but also a great time coach members more specifically on their technique
Strength
Power Snatch 4x3 @75-78%
Snatch Grip Bent Over Rows 4x6
FOCUS:
I will continue to have a No Barbell Option that will run on a progression on this day for those new to Oly lifts…or people that “don’t Snatch” 🙂
Continue to pay attention to the General and Specific Warm-up on these days because we will work very specifically on improving mobility for Snatch and OHS
Continuing to focus on the transition from the knee to a good launch position, less reps this week and slightly heavier and overall much less volume (25 reps last week, 12 this week)
If you do not know your max or don’t have a recent one then set 1 should be a light to moderate weight, set 2 and 3 should be a moderate weight, sets 4 and 5 should be a moderate to heavy weight
The remaining time in the 2 minutes is for rest/weight change and a great opportunity to coach members more specifically
The Snatch Grip Bent Over Rows are there to keep the push/pull balance for shoulder health
I have used a “Coaching EMOM before” especially with bigger classes: split the class in half, have group 1 go in the first minute and group 2 in the second minute, this cuts down the amount of people you are watching and can allow you to coach each person more specifically and more often throughout the strength section
OPEN TIME OPTION:
13 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 8 minutes for the Power Snatch sets, 1 minute transition to change weight, EMOM 4 for the Snatch Grip Bent Over Rows
I would just do a 13-minute running clock, down or up doesn’t matter, just call out when it’s time to do each set
NO BARBELL OPTION:
Band Overhead Pull Aparts 6x12 + Single Arm KB/DB Overhead Walk 6x10yds each arm
Do both movements every 2:00 for 12:00
WOD Prep
3 Rounds
Round 1: 4 Deadlift @40% + 4 Lateral Bar Burpees
Round 2: 3 Deadlift @50% + 3 Lateral Bar Burpees
Round 3: 2 Deadlift @60% + 2 Lateral Bar Burpees
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Work on going right from the Deadlift into your Lateral Bar Burpees
Great time to coach members more specifically on their Deadlift technique
WOD
5 Rounds For Time
7 Deadlift @275/185
11 Lateral Bar Burpees
SCORE: Time
GOAL: 8:00-10:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
This is a classic CrossFit workout that was programmed on the main site when I first was getting into CrossFit around 2007 and also one I did at the 2009 Sectionals at the Arnold Classic, but they made us wear a weighted vest 🥴…it’s a “fun” one 😬
Deadlift: weight should be around 60-70% of your max…the higher end of this percentage would only be for those newer to lifting that have not yet reached a true max, lower end for those lifting over 2x bodyweight…we did 5 reps each round at this weight the week before last, trying to increase your ability to lift heavy under fatigue…chest up, hips below shoulders and above knees, brace brace brace, the burpees and higher heart rate will challenge your ability to do that, focus
Lateral Bar Burpees: steady pace, force yourself to drop you will get back up, stay low (you don’t have to stand all the way up), I use a crossover step when going over the bar
LOGISTICS:
Put all the Barbells in rows spaced out so there is enough room for each person to do their Lateral Bar Burpees
NO BARBELL OPTION:
Double KB Deadlift
Burpee over KB
BEGINNER: Light to moderate Deadlift weight or No Barbell Option, Half Burpees if needed
SCALED: 225/155
Rx+: 300/210 (only if you can be within the pace goal)
Comp: 315/225 (only if you can be within the pace goal)