Saturday 240803

Guest Programmer - HWPO

July 22-Aug. 4, 2024

For time:

Run 2,500 meters

Swim 800 meters

*Ski erg 1,600/2,000 meters as an alternative to the swim.

Post time to comments.

Scaling:

Once again, we’ve thrown in a bit of CrossFit Games training! With the announcement of the running and swimming at the Games, why not give it a shot? If you have access to open water, take a training partner with you or stay in a supervised and populated area. If you’re swimming in a pool, split this workout into 50-, 100-, or 200-meter intervals to give yourself short breaks. Avid swimmers can challenge themselves to swim consistently and aim for a sub-2:00/100-meter pace.

The effort on the swim for many is quite substantial, so it’s important to run at a comfortable, aerobic pace to not get into the water and find breathing to be difficult.

If swimming is a new challenge for you and you have very little experience in the water but want to include it, start with the swim, focus on technique, and then run with more intensity.

GOAL: CrossFit Games training and aerobic conditioning

ADVANCED ATHLETE TARGET: Run 10-12 minutes, swim 16 minutes or less

BEGINNER ATHLETE TARGET: Comfort of the run, completing the swim

Intermediate option:

For time:

Run 2,000 meters

Swim 400 meters

Beginner option:

For time:

Swim 200 meters

Jog or walk 1,200 meters

Coaching cues:

Think running is all in the legs? Think again. Mastering your arm movement can increase efficiency and speed. Hold your hands in a loose fist and think about swiping your fingers right along your hip bone as you send your elbows back with each step. Better yet, “lick it and stick it!” Pretend you have an ice cream cone in each hand. Lick it, then stick it in your pocket.

Resources:

Run Swim: Individual Event 1 of the 2024 CrossFit Games

Swimming, CrossFit Style

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Friday 240802

Guest Programmer - HWPO

July 22-Aug. 4, 2024

Complete as many reps as possible in 2 minutes of:

5 squat clean and jerks

Max-rep feet-elevated ring rows

Rest 1 minute between sets. Repeat for a total of 5 sets.

Use 70% of your best squat clean and jerk.

Post load and reps to comments.

Scaling:

Five squat clean and jerks at 70% should feel heavy but manageable. Heavy lifters may need to reduce this to 65-67%. Focus on good-quality positions when you pull off the floor and when you descend into your dip. Today, the first pull and the dip are important for consistent reps. Some of you may be able to do these 5 reps in 30-40 seconds, but for the sake of today, focus on making all 5 reps identical. If that takes a full minute, that’s OK. This is crucial because we are fatiguing the upper back and core with the feet-elevated ring rows. This is why our goal today is technical endurance. We can’t use a weight that deteriorates under fatigue, so if you tend to perform less technically sound when tired, reduce the load on the barbell and control the work/rest on the ring rows.

When we look at our favorite CrossFit athletes who seem to lift perfectly even when tired, it’s because they perform sessions like these, where the goal is qualitative and not quantitative.

GOALS: Power and technical endurance

ADVANCED AND BEGINNER ATHLETE TARGET: Quality reps on the clean and jerk, sets of 5 on ring rows

Intermediate option:

Same as Rx’d.

Beginner option:

Complete as many reps as possible in 2 minutes of:

5 squat clean and jerks

Max-rep ring rows

Rest 1 minute between sets. Repeat for a total of 5 sets.

♀ 35 lb

♂ 45 lb

Coaching cues:

Technical endurance is an athlete’s ability to maintain a high degree of proficiency in a given movement(s) throughout a workout. This could mean moving along straighter lines, minimizing errant movement, and/or capitalizing on the concept of core-to-extremity movement patterns. Maintaining the ideal technique for a single rep is one thing, but doing so for an entire workout requires time and practice. Anyone can move fast, but to move quickly with a high degree of proficiency is an art form.

Resources:

The Clean and Jerk

The Ring Row

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Wednesday 240731

Guest Programmer - HWPO

July 22-Aug. 4, 2024

On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:

5 back squats

From 12:00-17:00

Rest

From 17:00-35:00

5 rounds, each for watts:

Max watts row or bike (cap at 20 seconds)*

12 Russian kettlebell swings

6 wall-ball shots

- Rest 1:30 between sets.

♀ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible

♂ 75% of your best back squat, 70-lb kettlebell, and 30-lb medicine ball to a target as high as possible

Scaling:

We’re doing something different today — a power endurance workout. Our goal is to try to hit a max wattage each time we get on a machine. You’ll ramp up the machine as hard as you can and look at your watts. The watts will tick up but eventually begin to drop. Once that happens, you’re done on the rower. This should take between 15-20 seconds. Less-experienced athletes may struggle to hit max watts and that’s normal. This is why we cap it at 20 seconds. Hit a hard effort for 20 seconds with everything you’ve got, then move on to the Russian kettlebell swings.

If you’ve never done this wattage ramp-up before, give it a go as a practice round before you start the workout to see what numbers you should be looking for.

The kettlebell swings are a great power endurance tool and the goal is to have a constant dynamic hip extension and continuous leg drive. Don’t think about pulling the bell up, think about continuously pushing down.

The wall-ball shots are all about power. Use a heavier medicine ball than you’d normally use. Your goal will be to throw each rep as high as possible. Don’t worry too much about cycling these reps. If you need to catch the medicine ball and reset for each rep, that’s OK. We’re focused on the concentric portion of this movement and the eccentric position should be controlled to allow us maximum force when we throw upward. Have fun!

*Max-wattage row or bike means once you start to move, you want to hit a max wattage as fast as possible. You are done when the watts start to drop consistently. This should take around 15 seconds or 10-12 strokes. Cap your effort at 20 seconds.

DAMPER: Use a damper relative to your weight and strength. Bigger, stronger athletes can set the damper to 7-10; smaller athletes should use a damper setting around 6-9.

GOAL: Strength and power endurance

ADVANCED ATHLETE TARGET: 75% on back squats, max efforts on the machine for each set (M: 800-900+, W: 650-750+)

BEGINNER ATHLETE TARGET: Quality depth on back squats and rigid midlines, hard efforts on machine

Intermediate option:

On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:

5 back squats

From 12:00-17:00

Rest

From 17:00-35:00

5 rounds, each for watts:

Max watts row or bike (cap at 20 seconds)*

12 Russian kettlebell swings

6 wall-ball shots

- Rest 1:30 between sets.

♀ 75% of your best back squat, 35-lb kettlebell, and 14-lb medicine ball to a target as high as possible

♂ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible

Beginner option:

On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:

5 back squats (technical load*, across all sets)

From 12:00-17:00

Rest

From 17:00-35:00

5 rounds, each for watts:

Max watts row or bike (cap at 20 seconds)*

8 Russian kettlebell swings

4 wall-ball shots

- Rest 1:30 between sets.

♀ 18-lb kettlebell and 6-lb medicine ball to a target as high as possible

♂ 26-lb kettlebell and 10-lb medicine ball to a target as high as possible

* The technical load for your back squats should ensure you can keep a stable midline and reach proper depth.

Coaching cues:

Are your knees caving in as you get fatigued during back squats? Think about planting your feet and screwing them apart and into the ground. Feel the extra stability take hold as your knees track your toes and watch your lifts increase!

Resources:

The Back Squat

Rowing Technique Tips

The Russian Swing With Jeff Martone

The Wall-Ball Shot

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Tuesday 240730

Guest Programmer - HWPO

July 22-Aug. 4, 2024

Complete as many rounds and reps as possible in 5 minutes of:

5 deadlifts

10 chest-to-bar pull-ups

15 push-ups

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.

♀ 155 lb

♂ 225 lb

Post reps to comments.

Scaling:

Some of you may quickly recognize this rep scheme, as it follows the classic 5-10-15 rep scheme we see in Cindy or Mary. We’ve got a slightly more intense format, however, splitting the effort into three 5-minute intervals. This will help with intensity, and give us time to reset and recover our grip and triceps to help continue to accumulate reps.

Start each AMRAP from the beginning, as if you were starting from scratch. The idea is to give you a target to hit in Rounds 2 and 3. Athletes who struggle with pull-ups or push-ups can use this workout to figure out how to manage the movement. Will breaking up the movements help you stay consistent for all 3 rounds? If in Round 1, you complete 5 rounds but in Round 3, you complete 2 rounds because you had to rest longer between push-up sets, you’ve learned something!

Athletes who already know they struggle with pull-up and/or push-up endurance should look to the intermediate option. This will allow more continuous movement and potentially more successful volume at the end of the 15 minutes of work.

GOAL: Posterior chain and pulling endurance + threshold training

ADVANCED ATHLETE TARGET: 1 round every 1-1:15, and consistent sets on chest-to-bar pull-ups and push-ups

BEGINNER ATHLETE TARGET: 1 round every 1:30-1:40, and consistent technique for all rounds

Intermediate option:

Complete as many rounds and reps as possible in 5 minutes of:

5 deadlifts

5 chest-to-bar pull-ups

10 push-ups

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.

♀ 135 lb

♂ 185 lb

Beginner option:

Complete as many rounds and reps as possible in 5 minutes of:

5 deadlifts

7 ring rows

9 band-assisted push-ups

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.

♀ 65 lb

♂ 95 lb

Coaching cues:

Keep your knees straight from start to finish in the push-ups. Lower your body down such that your chest, hips, and thighs touch the ground at the same time. Then, press into the ground to separate your chest, hips, and thighs from the floor at the same time. Start and finish each rep with your arms completely locked out.

Resources:

The Deadlift

The Chest-to-Bar Pull-Up

The Push-Up

The Ring Row

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Monday 240729

Guest Programmer - HWPO

July 22-Aug.4, 2024

5 rounds for time of:

24 air squats

16 bar-facing burpees

8 shoulder-to-overheads

4 thrusters

Rest 1 minute between rounds.

♀ 105 lb

♂ 155 lb

Post time to comments.

Scaling:

In this Interval-style workout, what jumps off the page is the shoulder-to-overhead into thrusters, but don’t ignore the effect on the legs going from the air squats to the burpees. The legs will feel pretty full and this will make the shoulder-to-overheads and thrusters spicy! Because of this, you may get “toesy.”  Avoid loading the quads so it doesn’t result in a muted hip, a poor dip and drive in the shoulder-to-overhead, and thrusters that feel more difficult than they should. Perform quality movement despite the leg and arm fatigue — that’s how you gain technical endurance and become efficient under fatigue.

Use the weight you would for DT — something moderate, a 6.5 out of 10. You should be able to perform the shoulder-to-overheads unbroken but not without some challenge. Focus on the quality of your dip and drive, whether you’re choosing to do push presses or push jerks.

You should feel pressure in your entire foot/feet and good tension in the front rack.

GOAL: Stamina

ADVANCED ATHLETE TARGET: 2 minutes per round, unbroken shoulder-to-overheads

BEGINNER ATHLETE TARGET: 2-2:25 per round, consistent depth on squats, and stability on shoulder-to-overheads

Intermediate option:

5 rounds for time of:

24 air squats

16 bar-facing burpees

8 shoulder-to-overheads

4 thrusters

Rest 1 minute between rounds.

♀ 75 lb

♂ 115 lb

Beginner option:

5 rounds for time of:

18 air squats

10 burpee step-overs

8 shoulder-to-overheads

4 thrusters

Rest 1 minute between rounds.

♀ 35 lb

♂ 45 lb

Coaching cues:

Though you might be tempted to shorten the air squat range of motion during today’s sprint-style interval workout, consider this: The bottom position of the squat is nature’s intended sitting posture and the rise to full hip extension is the foundation of all sound human movement. Powerful, controlled hip extension is necessary for elite athleticism.

Short-changing your squats in this case, though giving you more time to rep out thrusters, will only impede your potential in the long run — both inside and outside the gym.

Resources:

The Air Squat

Bar-Facing Burpee Efficiency Tips

The Push Press

The Push Jerk

The Thruster

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Saturday 240727

Guest Programmer - HWPO

July 22-Aug. 4, 2024

Every minute on the minute for 40 minutes, alternating:

Odd minutes: 20 step-ups

Even minutes: 5 x 50-foot recovery shuttle runs

If you've got a rucksack, wear it for the step-ups. One shuttle run is 25 feet down and 25 feet back and should be unweighted.

♀ 20-inch box, 30-lb ruck

♂ 20-inch box, 45-lb ruck

Scaling:

Since CHAD1000X has been announced as an event at the CrossFit Games, why not give some version of it a shot? This EMOM version resembles a training session competitors could use to prepare for a high-rep workout. We’re looking at a total of 20 minutes of step-ups broken up into sets of 20 to help reduce the strain on the legs.

This workout is simple; we want to target unilateral strength endurance. When workouts are this simple and for this long, there’s a mental component. The ability to stay focused and present is an important factor in endurance challenges. Having the alternate minute be a recovery minute can help us get some relief, but also helps us manage mental fatigue.

During the workout, focus on getting the work done in that 1 minute. Remember, you’ll have the next minute to reset and refocus.

GOALS: Unilateral strength endurance + concentration

TARGETS:

ADVANCED: Completing Rx’d reps in 50-60 seconds

BEGINNER: Consistent leg extension on both sides

Intermediate option:

Every minute on the minute for 40 minutes, alternating:

Odd minutes: 20 step-ups

Even minutes: 5 x 50-foot recovery shuttle runs

If you've got a rucksack, wear it for the step-ups. One shuttle run is 25 feet down and 25 feet back and should be unweighted.

♀ 20-inch box, 15-lb ruck

♂ 20-inch box, 25-lb ruck

Beginner option:

Every minute on the minute for 30 minutes, alternating:

Odd minutes: 10 step-ups

Even minutes: 40-second recovery walk

♀ 20-inch box and unweighted

♂ 20-inch box and unweighted

Coaching cues:

The rucksack increases demand on the trunk when performing step-ups, which may lead to the torso staying forward of the hips when on top of the box. Resist this tendency and hit full hip extension at the top of each rep to fully reap the benefits.

Resources:

The Box Step-Up

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Friday 240726

Guest Programmer - HWPO

July 22-Aug 4, 2024

Part 1

Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2

With an empty bar, complete:

5 hang power snatches

5 hang muscle snatches

5 hang power snatches

Focus on keeping the bar close to your thighs, having the knuckles pointing down and keeping the shoulders relaxed while maintaining upper back engagement. As you extend to accelerate the bar, you should be pulling the bar toward your hips. Once you’ve reached full extension, pull your elbows high and outside, not pointing to the ceiling but pointing behind you and slightly upward.

Ramp up to your workout weight in 2 sets.

Part 3

Complete as many rounds and reps as possible in 10 minutes of:

5 hang power snatches

15-calorie row, bike, or ski erg, or 200-meter run

♀ 95 lb

♂ 135 lb

Post loads and rounds/reps to comments.

Scaling:

This workout is simple but effective. We’re using the hang snatch as a complement/antagonist to the shoulder press, and the row, bike, or ski should be seen as an antagonist of the press. The workout, however, still has a component of lower-body endurance, especially if you choose to row or bike. If you choose the row or ski erg, you’ll add an element of grip. There's no shortage of opportunities in this workout. Overall, we should see this as a lower-body, posterior-chain endurance workout.

Today, everyone should be able to complete the 5 hang snatches unbroken. Focus on good snatch technique — use the lower body to generate momentum on the bar along with lat engagement to create a vertical bar path and fast lock out.

GOALS: Upper-body conditioning and technical endurance

TARGETS:

ADVANCED: Unbroken hang snatches, 1 round every 1:15-1:30 minutes

BEGINNER: Good coordination in the snatch with hips extending before the arms pull; 1 round every 1:30-1:45 minutes

Intermediate option:

Part 1

Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2

With an empty bar, complete:

5 hang power snatches

5 hang muscle snatches

5 hang power snatch

Part 3

Complete as many rounds and reps as possible in 10 minutes of:

5 hang power snatches

15-calorie row, bike, or ski erg, or 200-meter run

♀ 75 lb

♂ 115 lb

Beginner option:

Part 1

Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2

With an empty bar, complete:

5 hang power snatches

5 hang muscle snatches

5 hang power snatch

Part 3

Complete as many rounds and reps as possible in 10 minutes of:

5 hang power snatches

10-calorie row, bike, or ski erg, or 200-meter run

♀ 35 lb

♂ 45 lb

Coaching cues:

The muscle snatch helps develop strength and speed in the turn-over. Move quickly through the middle of the movement and keep the barbell close to your body by pulling your elbows up and back before punching the barbell to the overhead position.

Resources:

The Shoulder Press

The Hang Power Snatch

Rowing

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Wednesday 240724

Guest Programmer - HWPO

July 22-Aug 4, 2024

On a continuously running clock:

On the 0:00

1-2-3-4-5-6-7-8-9-10 reps for time of:

Pull-ups

Front squats

On the 10:00

21-15-9 reps for time of:

Toes-to-bars

Hang power cleans

On the 20:00

3 rounds for time of:

10 bar-facing burpees

10 thrusters

♀ 65 lb

♂ 95 lb

Post times to comments.

Scaling:

There is a method to this madness. We have three consecutive couplets on a running clock. Each couplet should be completed in under 8 minutes in order to have enough recovery to continue on with good intensity. To be able to do this, you should pull back slightly on the first couplet and make sure you are not at max effort. Having a light weight and scaling the gymnastics to movements you are 100% comfortable with is important to hit the stimulus goal. That said, because you may scale to make the movements feel “easy,” you may fall into the trap of going too hard too soon.

This is  threshold training — we need to work at or close to the threshold for three “intervals.” The first couplet has 110 total reps, the second has 90 total reps, and the last has 60 total reps. The degree of difficulty of the gymnastics movement lessens, but the range of motion increases. The most important factor is you, managing your effort. Speed has a cost and we need to save up to make sure we’ve got enough left over to buy out of today’s training!

GOAL: Threshold training

TARGETS

ADVANCED & BEGINNER: 6- to 7:30-minute time domain

Intermediate option:

On a continuously running clock:

On the 0:00

1-2-3-4-5-6-7-8-9-10 reps for time of:

Jumping pull ups

Front squats

On the 10:00

21-15-9 reps for time of:

Hanging knee raises to chest

Hang power cleans

On the 20:00

3 rounds for time of:

10 bar-facing burpees

10 thrusters

♀ 55 lb

♂ 75 lb

Beginner option:

On a continuously running clock:

On the 0:00

1-2-3-4-5-6-7-8 reps for time of:

Ring rows

Front squats

On the 10:00

15-12-9 reps for time of:

AbMat sit-ups

Hang power cleans

On the 20:00

3 rounds for time of:

10 bar-facing burpee step-overs

10 thrusters

♀ 35 lb

♂ 45 lb

Coaching cues:

If you’re finding it hard to keep an upright torso in the front squat, imagine there’s a rope attached to your elbows that is pulling up throughout the entire movement. Keep those elbows up and notice how your torso follows suit, helping you to maintain a neutral spine and sound squat mechanics.

Resources:

The Kipping Pull-Up

Jumping Pull-Up Demo

The Ring Row

The Front Squat

The Kipping Toes-to-Bar

The AbMat Sit-Up

The Hang Power Clean

Bar-Facing Burpee Efficiency Tips

The Thruster

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Tuesday 240723

4 rounds for time of:

42 double-unders

21 wall-ball shots

12 alternating dumbbell snatches

♀ 14-lb medicine ball to a 9-foot target and 50-lb dumbbell

♂ 20-lb medicine ball to a 10-foot target and 70-lb dumbbell

Post time to comments.

Scaling:

This triplet is inspired by the workout Helen. We’ve got a slightly higher volume than Helen but the level of intensity will match that of the classic benchmark. This workout also has a little twist in that we’re using low volume of double-unders, a normal wall-ball shot weight, volume, and target, but we’re using a heavier floor-to-overhead movement. Although the dumbbell snatch is heavier, the volume should be low enough that athletes can perform the 12 total reps unbroken with just a bit more focus. If you do not have a heavier dumbbell, replace it with a kettlebell.

The limiting factor in this workout will be arm fatigue. This will be most apparent in the double-unders for those who aren’t yet efficient with them, as well as the wall-ball shots since it’s an easier movement to “let up” on.

Remember, the difficulty of the workout is the reason for its existence, so we need to focus on good quality movement despite the fatigue.

GOAL: High-intensity upper-body conditioning

TARGETS:

ADVANCED: 8- to 9-minute time domain

BEGINNER: 9- to 11-minute time domain

Intermediate option:

4 rounds for time of:

24-42 double-unders

21 wall-ball shots

12 alternating dumbbell snatches

♀ 10-lb medicine ball to a 9-foot target and 35-lb dumbbell

♂ 14-lb medicine ball to a 10-foot target and 50-lb dumbbell

Beginner option:

4 rounds for time of:

42 single-unders

15 wall-ball shots

12 alternating dumbbell snatches

♀ 6-lb medicine ball to a 9-foot target and 15-lb dumbbell

♂ 10-lb medicine ball to a 10-foot target and 25-lb dumbbell

Coaching cues:

Frustrated with double-unders? Consider your hand position. Resist the tendency to allow the hands to move away from your body, which shortens the path of the rope and leads to those frustrating trip-ups. Instead, keep your hands in and slightly forward of your body as you relax your shoulders.

Resources:

The Double-Under

The Wall-Ball Shot

The Dumbbell Power Snatch

A History of Helen on CrossFit.com

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Monday 240722

50-40-30-20-10 reps for time of:

Kettlebell swings

*Run 400 meters after each set

♀ 35 lb

♂ 53 lb

Post time to comments.

Scaling:

This is a posterior chain endurance workout. The goal here is to move with close-to-perfect form on both the swings and the run. The focus on the quality of movement will do two things for us: keep our minds focused on the present and what we're doing, and help us pace our effort in order to finish strong.

Since both these movements are cyclical, movement patterns are crucial for efficiency which translates to better intensity as we gain experience. So today, rather than focusing on finishing as fast as possible, try to focus on finishing feeling like your last 400-meter run was your best.

Use a kettlebell weight you can move comfortably. You should be able to perform the 50 reps unbroken but may break them up to help conserve energy and maintain good technique.

If you cannot run 400 meters in under 2:30, reduce the distance to 200 meters. If you’re new to running, you can perform a 200-meter jog/walk.

To replace the run entirely, use a bike and perform 800 meters. Avoid the rower today.

GOAL: Posterior chain and aerobic endurance

TARGETS:

ADVANCED: Unbroken kettlebell swings, 15- to 16-minute time domain

BEGINNER: Quality kettlebell swings, 16- to 18-minute time domain

Intermediate option:

50-40-30-20-10 reps for time of:

Kettlebell swings

*Run 400 meters after each set

♀ 26 lb

♂ 35 lb

Beginner option:

35-30-25-20-15 reps for time of:

Russian kettlebell swings

*Run 200 meters after each set

♀ 18 lb

♂ 26 lb

Coaching cues:

During the kettlebell swing, think about hinging at the hips and slightly bending your legs before aggressively extending both simultaneously to elevate the kettlebell.

Resources:

The Kettlebell Swing

CAP Tips: Running Position Drill

CAP Tips: Running Pulling in Place

CAP Tips: Running Falling Forward

CAP Tips: Running Change in Support Drill

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