Proven Training | Reebok CrossFit Herzobase

8 Week Cycle | 2020.10.19 - 2020.12.13

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Focus: Upper Body Push & Pull

Within the next 8 Weeks we are going to focus on building some upper body pushing and pulling strength before then learning how to utilize that strength for higher level (CrossFit) gymnastic skills. (Muscle Ups, Handstand Push Ups etc.)
In week 1 to 4 the main focus will therefore be on building a strength and stability base, incorporating unilateral movements and tempo work. You will also see a few more workouts with strict pressing and pulling movements rather than their dynamic counterparts. Building up volume with bodyweight exercises or light to medium loading is going to be the main driver. Of course we are still going to lift heavy every once in a while!

In week 5 to 8 we will then see a slight increase in gymnastic skill work as well as an increase in intensity (loading) while maintaining a healthy amount of work focusing on supporting our Athletes pushing/pulling structure and stability.

The tests we are using to assess pushing and pulling capacity as well as track progress, are:

3RM Push Press
2RM Strict Weighted Pull Up*
Max Reps Kipping/Butterfly Pull Up*

*Make sure to read the Coach's notes particularly on the Pull Up testing day to understand how we can scale the movement for Athletes who don't have strict or kipping Pull Ups while still ensuring a measurable and repeatable test!

Week by Week

Week	Goal
1	Review basics of performance and test 3RM Push Press, 2RM Weighted Pull Up and Max Kipping Pull Ups*
2-4	Start building up volume and improving pushing/pulling mechanics and stability.
5-7	Gradually increase intensity and work on improving gymnastic skills
8	Re-test 3RM Push Press, 2RM Weighted Pull Up and Max Kipping Pull Ups*

*Testing the Push Press and Pull up should be "on the board" all week so that athletes who miss the test days are reminded to do these tests in their private time. Coaches should remind athletes about the same at the beginning of every single class during week 1 and 8.

Class Flow

All classes follow a similar flow. We begin with a warm up followed by either a strength or skill session to compliment the movements we will do during the WOD. The second half of the workout is comprised of a Metcon followed by a cool down. Every training session includes "Extra Credit" which supports the overall focus of the cycle and helps us address movement patterns which tend to get neglected in typical CrossFit programming. The extra credit is not part of the 60-minute class, but can be offered to athletes who want to go above and beyond.

Fitting all this into a 60 minute class can be very challenging if we are not disciplined about our time management. Every training session includes a sample timeline to help us manage the class and ensure that we are not falling behind schedule.

Week 1 | 2020.10.19 - 2020.10.25

Cycle Context

This week kicks off our focus on upper body pushing and pulling. We will use our first training sessions to establish a baseline performance on the Push Press and Pull Up, which we can use to help athletes measure their progress over the coming weeks.

Coach's Notes:

Use your whiteboard time this week to underscore the focus on upper body pushing and pulling to our athletes. Making them not only aware of the cycle's focus but also explaining the bigger picture and helping them understand how this focus can transfer into i.e. advanced gymnastics skills is extremely important.

Getting their first Pull Up/Push Up or a bigger set of HSPU's and Muscle Ups can be a big motivation for Athletes and help them to stay committed during the base building period. In other words, the focus is created as much by HOW YOU coach the class as it is by the programming.

	Strength/ Skill	WOD
Monday	3RM Push Press Test	For time 10 Front Squats (60kg/40kg) 35 Double Under 8 FS (70kg/45kg) 35 DU 6 FS (80kg/55kg) 35 DU 4 FS (90kg/60kg) 35 DU 2 FS (100kg/70kg) 35 DU
Tuesday	2RM Weighted Pull Up & Max Reps Kipping Pull Up Test	3x 3' On / 2' Off 21 KB Swings (24kg/16kg) 15 Ab Mat Sit Ups 9 Jumping Air Squats max rep Burpees in remaining time.
Wednesday	Bottom Up KB Press & KB Hip Shifts	5 Rounds for time 3 Devils Press (22kg/14kg) 6 Double DB OH Reverse Lunge (Alt.) (22kg/14kg) 9 DB Thruster (22kg/14kg) 12 Cal Row/Bike
Thursday	DB Squat Snatch & Rope Climb	For time 10 Rope Climbs 20 Synchronized Burpee to target 40 Alt. DB Squat Snatches (28kg/20kg) 80 Jumping Lunges 40 Alt. DB Squat Snatches (28kg/20kg) 20 Synchronized Burpee to target 10 Rope Climbs
Friday	Back Squat	10 Rounds of Strict Cindy 5 Pull Ups (Strict) 10 Push Ups 15 Air Squats

Week 1 Day 1 | Monday 2020.10.19

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-15'
Strength/Skill	16-38'
WOD	39-51'
Cool Down & Clean Up	52-60'

Warm Up

3 Rounds
Overhead Opener on Bench: 20" Isometric + 10 Flex. Ext.
With an empty Barbell:
10 Front Rack Reverse Lunges
8 Shoulder Press
6 Front Squats

Coach's Notes:

Tell Athletes to Keep a Full Grip on the Barbell during the Lunges and Front Squats and maintain their elbows as high as possible.
Coach's Challenge:
Watch out for Athletes arching their back to compensate for a poor Front Rack position.

Strength/ Skill

Guided Skill Work
Push Press

Progressions

Dip + Drive (with Back at Wall, Hands on Shoulders)
Dip + Drive (with an empty barbell. Make the bar feel weightless)
Push Press

After the progression allow Athletes 2 Sets of 6 - 10 reps on their own before starting with the first EMOM

Testing

E2MOM x 3
5 Push Press

E3MOM x 3
3 Push Press

Coach's Notes:

Goal: Find a 3RM Push Press
Notes: Athletes partner up (2 - 3 on one Rack) based on strength and height.
There is no rest between the first and second EMOM. The clock keeps running.
Don't forget to remind people that there's one minute more rest when switching to the 3 reps.

WOD

"Hopping Hulk"
For time
10 Front Squats (60kg/40kg)
35 Double Under
8 FS (70kg/45kg)
35 DU
6 FS (80kg/55kg)
35 DU
4 FS (90kg/60kg)
35 DU
2 FS (100kg/70kg)
35 DU

Coach's Notes:

Stimulus: Heavy Lifting under fatigue
Goal: 7'
Time cap: 12'
Workout Notes:
Barbell has to be taken from the Floor. Squat Cleaning the first rep is allowed.
Coaches Challenge:
Don't worry too much about the DU today but focus on making sure that Athletes are moving well on the FS.

Cool Down

2 Rounds
30"/Side Thread the needle
30"/Side Couch Stretch
30" Happy Baby Pose

Coach's Notes:

Collect scores as athletes are finishing the cool down. Remind athletes to write down their 3RM Push Press for future reference.

Extra Credit

Every 90" for 4 Rounds
6-8 Push ups + 1 Wall Walk + 20" Wall facing HS Hold

Week 1 Day 2 | Tuesday 2020.10.20

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-37'
WOD	38-51'
Cool Down & Clean Up	52-60'

Warm Up

3 Rounds (20" per exercise, 10" transition)
+ Single Arm Ring Row Left
+ Inch Worm
+ Single Arm Ring Row Right
+ Hollow Arch Rocks

Strength/ Skill

Guided Skill Work
Kipping Pull Up

Progressions
+ Kip Swing (i.e. 3x 4)
+ Kip Swing + Kip (i.e. 3x 2+1)
+ Kipping Pull Up (i.e. 3x 2)

Coach's Notes:

Focus on a few small sets to avoid that athletes fatigue too much before the test.

Testing

3-4 Sets to find a 2RM Strict Pull Up
Rest 90" - 120" between sets

-REST 3'-

1 Set to find max unbroken Kipping/BU Pull Up

Coach's Notes:

After finding the 2RM Pull Up, have Athletes rest for 3' and get ready for finding a max set of kipping Pull Ups at bodyweight.

Goal:
Find a 2RM (Weighted) Pull Up + Max rep Kipping/BU Pull Up
Notes:
If an Athlete doesn't have a strict or kipping Pull Up, we are going to use Power Bands to assess their current strength level.
Remember: This is not a strength exercise but simply a measurable and repeatable test to assess the current pulling capacity of our athletes.
Example Results:
2 reps with green Band
2 reps with red Band
2 reps at BW
2 reps + 16kg

WOD

"Flash"
3x 3' On / 2' Off
21 KB Swings (24kg/16kg)
15 Ab Mat Sit Ups
9 Jumping Air Squats
max rep Burpees in remaining time.

Score = Total number of Burpees

Coach's Notes:

Stimulus: Intervall. Hard but repeatable and sustainable efforts.
Goal: 20+ Burpees/Round
Time cap: -
Workout Notes:
If possible set an intervall timer on your phone (for an audible signal) and sync it with the clock to make it easy for Athletes to know when to start the next round and allow you to coach rather than being the time keeper.
Coach's Challenge:
Remind Athletes to breath and stay relaxed throughout the movements. We want to see efficient and consistent movement at a fast but steady pace.

Cool Down

2 Rounds
30" Downward Facing Dog
1'/Side Roll Out Lats (Foam Roller)

Coach's Notes:

Collect scores as athletes are finishing the cool down. Remind athletes to write down their 2RM Strict Weighted Pull Up and Max Reps Kipping Pull Up for future reference.

Extra Credit

3 Rounds
6/Side Windshield Wipers
45" Wall Sit
Rest 1'

Week 1 Day 3 | Wednesday 2020.10.21

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-15'
Strength/Skill	16-32'
WOD	33-51'
Cool Down & Clean Up	52-60'

Warm Up

With a partner:
3 Rounds "Rowling" each (6 rounds total)
Distance: 100m

Coach's Notes:

While one partner tries to hit exactly 100m on the Rower the other Partner holds a plank.
Penalty: Synchronized Burpees with Partner for every meter over/under

Strength/ Skill

EMOM x16

8 KB Bottom Up Press Left Arm
4 ATY with change plates
8 KB Bottom Up Press Left Arm
4 Sumo Stance KB Squat + Hip Shift

Coach's Notes:

Coach's Challenge:
The aim here is to teach the Athletes how to engage the right muscles during these movements. That means we are moving slow and controlled and keeping the weights relatively light.
Use the transition times to coach and give athletes cues what they can improve in the next round.
Bottom Up KB Press:
Look out for a straight press, close to the head and a full lockout at the top. Shoulder Blade should be pulled back and lat and pec engaged.
Sumo Stance Squat + Hip Shift:
Again, slow and controlled movement! Make sure Athletes don't use the weight to force themselves into a position they cannot actively control.

WOD

"Daredevil"
5 Rounds for time
3 Devils Press (22kg/14kg)
6 Double DB OH Reverse Lunge (Alt.) (22kg/14kg)
9 DB Thruster (22kg/14kg)
12 Cal Row/Bike

Coach's Notes:

Stimulus:
Complex movements that require lots of stability under fatigue/high heart rate
Goal: 12'
Time cap: 18'
Workout Notes:
Possible strategy: Stay unbroken on the DB movement and recover on the Bike/Rower.
Coaches Challenge:
Focus on Athletes Overhead position today. We are looking for a clear lock out and stable Shoulders.

Cool Down

2 Rounds
30" kneeling Forearm stretch
45" Childs Pose
45" Seated Hamstring stretch

Extra Credit

3 Rounds
10/Side Lateral Ring Row
1' Gymnastics Swimming
REST 90"

Week 1 Day 4 | Thursday 2020.10.22

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-29'
WOD	30-54'
Cool Down & Clean Up	55-60'

Warm Up

3 Rounds
5/Side Bootstrap Squat + Thoracic Rotation (1" Pause at top of rotation)
10 Goblet Squat with Single DB (Frontrack)
10 Banded Bent over Row (1" Pause at top)

Strength/ Skill

Guided Skill Work
DB Squat Snatch

Progressions:

DB DL + High Pull (Keep the DB close to the body)
DB Power Snatch
DB Overhead Squat
DB Squat Snatch

Guided Skill Work
Rope Climbs

Progressions:
Keeping it simple here as the focus today is on the DB Squat Snatches. Review how to wrap the feet around the rope and then allow Athletes to practice a few reps and provide advice as needed.

Recommend Athletes who don't have multiple rope climbs to scale the movement to "Rope Pull to Stand" and remind them how this will help with our focus and allow them to make those gainzzz.

WOD

"Spiderman"
For time
10 Rope Climbs
20 Synchronized Burpee to target
40 Alt. DB Squat Snatches (28kg/20kg)
80 Jumping Lunges
40 Alt. DB Squat Snatches (28kg/20kg)
20 Synchronized Burpee to target
10 Rope Climbs

Coach's Notes:

Stimulus: Mixed Modal Conditioning
Goal: 18'
Time cap: 24'
Workout Notes:
Break reps however wanted between Partners except for the Synchronized Burpees.
Scaling:
DB Squat Snatch -> DB OH Squat -> Single Arm DB Front Squat

Cool Down

45" Pancake Stretch
1'/Side Foamroll Quads
45" Cobbler's Pose

Extra Credit

EMOM x5
5/Side Lateral Med Ball Toss + 5 Med Ball Slam

Week 1 Day 5 | Friday 2020.10.23

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-15'
Strength/Skill	16-38'
WOD	39-55'
Cool Down & Clean Up	56-60'

Warm Up

6' Flow
10 Jumping Lunges
8/Side Single Leg KB RDL
6 Elevated Tempo Push Ups on Bench (30X1)
4 Jumping Pull Up with 2" - 3" descent

Strength/ Skill

Back Squat Wave
3 Warm Up sets and then...

Working Sets:
1. 8 reps
2. 4 reps
3. 8 reps
4. 2 reps

3' REST between sets

Coach's Notes:

The goal today is to make each set challenging and heavy to stimulate the CNS. The third set (x8) is lighter than the second (x4) but heavier than the first (x8).

Weekend is coming up so plenty time to rest and recover.

Timing:
This section should not take you longer than 22' incl. Clean Up.
6' Set up + Warm Up Sets
13' Working Sets
3' Clean Up

WOD

"Ninja Turtles"
10 Rounds of Strict Cindy
5 Pull Ups (Strict)
10 Push Ups
15 Air Squats

Coach's Notes:

Stimulus: Building Strength in strict Gymnastic Movements. Limiting Factor: Muscle Fatigue.
Goal: 10'
Time cap: 15'
Workout Notes:
Starting to build some volume on upper Body Push/Pull. Make sure Athletes are breaking up the reps on the Pull Up and Push Up from the start if required to avoid early muscle fatigue and failure. Scaling the reps on the Pull Ups and Push Ups should also be an option for Athletes who struggle with strict gymnastics strength.
Coaches Challenges:
Due to the volume of reps you might see Athlete's form slowly decreasing as the time goes by. Therefore focus on re-enforcing good technique and especially full ROM for every single rep!

Cool Down

1'/Side Tricep Rollout
45"/Side Lying Glute Stretch

Extra Credit

3 Rounds
8 Parallette Shoot Throughs
8 Toe 2 Rig with 4" eccentric
8 Seated Straddle Leg Lifts
REST 2'

Week 2 | 2020.10.26 - 2020.11.01

Cycle Context

This week we are going to focus on building stability and provide plenty opportunities for our athletes to build good movement mechanics. Loading on the push/pull movements will mostly stay at light to moderate levels.

Coach's Notes:

Movement quality over heavier loads or faster times. Make sure to remind athletes about this whenever we have a workout which is supporting our focus. There are still enough opportunities and workouts to lift heavy and fitness faster.

	Strength/ Skill	WOD
Monday	Arnold Press &Renegade Row	12' AMRAP 3 Strict Med Ball Pull Ups (9kg/6kg) 6 Push Ups on Med Ball 9 Wall Ball Shots (9kg/6kg)
Tuesday	-	5km/4km Row for time E2MOM do 20 Air Squats
Wednesday	Pendlay Row & Floor Press	5x 2' On / 2' Off 8 Toe 2 Bar 12 Hang Power Clean (50/35) max Burpee Box Jump Over (24"/20")
Thursday	HS-Walk	18' AMRAP 8m Sandbag Carry (Heavy) 8m HS Walk 8m Double KB Front Rack Lunge (Heavy) 8m HS Walk 8m Double DB Farmer Carry (Heavy)
Friday	Clean & Jerk	Annie 50 - 40 - 30 - 20 - 10 Double Under Ab-Mat Sit Up

Week 2 Day 1 | Monday 2020.11.26

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-14'
Strength/Skill	15-34'
WOD	35-52'
Cool Down & Clean Up	53-60'

Warm Up

7' Flow
10/Side Alt. Hand over Medball in Front Support
10 Tempo Air Squat to Med Ball (21X1)
8 Tempo Med Ball Press w. 2" Pause at top
8 Scap Pull Ups

Coach's Notes:

Hand over Medball:
The athlete is in a top of Push Up position with their med ball almost an arm length in front. The athlete now raises one hand and moves it from one side of the Medball over the top to the other side, then back over and down. Repeat with the other arm...
Air Squat to Med Ball:
The idea here is to have the athletes move controlled and cue them to lift their arms up while descending to stay as upright as possible in order to prepare for the WB shots.
Make sure athletes are keeping their tension in the bottom position for the 1" pause and they are only touching the Med Ball but not sitting down!

Strength/ Skill

EMOM x10
odd: 6-8 Seated (Floor) DB Arnold Press
even: 10-12/Side Renegade Row

Coach's Notes:

Demo the Seated DB Arnold Press and Renegade Row and highlight the points of performance and focus. Give Athletes 4' to find the right weights before starting the EMOM.
Recommendation is to stay on the lighter side and move well through the full range of motion.

WOD

"Regulate"
12' AMRAP
3 Strict Med Ball Pull Ups* (9kg/6kg)
6 Push Ups on Med Ball
9 Wall Ball Shots (9kg/6kg)

Coach's Notes:

Stimulus:
Building Strict Gymnastic Strength. Movement quality over quantity!
Goal: 12 Rounds
Time cap: 12'
Workout Notes: *Take the Med Ball between your feet during the Pull Ups.
Scaling Option: Jumping Pull Up with slow/controlled eccentric. (Use Med Ball if possible)
Coaches Challenges: Encourage Athletes to pick a consistent pace and prioritize movement quality and ROM.

Cool Down

2 Rounds
30"/Side Doorway Pec Stretch
30"/Side Banded Shoulder Stretch
45" Seated Hamstring Stretch

Extra Credit

2 Rounds
10 Prone PVC Sotts Press (2121)
5/Side PVC Backrack Side Bends
5/Side PVC Backrack Rotations
5/Side PVC OH Side Bends
5/Side PVC Straight Arm Front Rotations
REST 1'

Week 2 Day 2 | Tuesday 2020.11.27

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-17'
Strength/Skill	18-23'
WOD	24-54'
Cool Down & Clean Up	55-60'

Warm Up

2 Rounds
400/300m Row
20" Plank
10 Plate Squats (Push Plate forward when descending into the squat and slowly pull it back to the chest when standing up)

Rest for a minute and then continue with...

3 x 100/80m
Sprint on the Rower (90-95% Intensity)
ACTIVE REST for 90"
Go for 10 slow and controlled Air Squats during the rest period and then completely rest in the remainder of the 90"

Coach's Notes:

Challenge Athletes to maintain the same upright torso on their Air Squats that they maintained on the Plate Squats.

Strength/ Skill

No real Skill or Strength Part today. Instead we'll take 5' to do a few dynamic stretches that help Athletes to get in a good Squatting position and help them relax and bring down their heart rate after the rowing sprints.

Here's a few stretches you can choose from

Coach's Notes:

We want Athletes to utilize all of their legs (including their Posterior Chain) on the Row and all of their legs (including their Quads) on the Air Squats.
To accomplish that we need the Athletes to push through their whole foot on the row (no pushing with toes only) which means the angle in their knees shouldn't get much smaller than 90 degrees.
On the Air Squats we want Athletes to maintain a relatively upright torso and ensure their squat is not turning into a Good Morning.

WOD

"Dear Mama"
5km/4km Row for time
E2MOM do 20 Air Squats

Coach's Notes:

Stimulus: Aerobic Capacity + Leg Endurance.
Goal: Move well, keep a consistent pace and don't rest. No time goal today.
Time cap: 30'
Workout Notes:
Pick a pace and stick to it! Athletes should also focus on their breathing to control their heart rate. While this is a longer workout we don't want to go too slow. Athletes should feel just slightly uncomfortable with their pace the whole time :)
Coach's Challenge:
This is an opportunity for you to help the athletes improve their rowing and squatting technique since they are performing a lot of reps which can help them to ingrain a good movement pattern! At the same time athletes could potentially fall into a bad movement pattern and risk carrying this technique forward if they are not moving well.
Tell athletes about this opportunity before the workout starts and then remind them during the workout and reinforce good movement patterns.

Cool Down

2 Rounds
30"/Side Couch Stretch
30"/Side Seated Cross-Leg Glute Stretch

Extra Credit

3 Rounds
8/Side RNT Bent Over Row
20 Russian KB Twist
Rest as needed between sets

Week 2 Day 3 | Wednesday 2020.11.28

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-34'
WOD	35-55'
Cool Down & Clean Up	56-60'

Warm Up

2 Rounds
250/200m Row
10 Banded Bent Over Row
8 Push Ups
6 Rower Pike Ups

Strength/ Skill

EMOM x8
odd: 8 - 12 Pendlay Row
even: 8 - 12 Barbell Floor Press

Coach's Notes:

Demo the Pendlay Row and Floor Press and highlight the points of performance and focus.
This is a hypertrophy session. The weights should be chosen so that the Athletes can move through the exercises with good technique and full ROM and have another 2 - 4 reps left in them!

Give Athletes 4' to find the right weights.
The Athletes should use the same weight for both movements and vary the reps as needed. If someone's Floor Press is stronger than their row they could therefore i.e. pick 8 reps on the row and 12 on the press.

WOD

"Juicy"
5x 2' On / 2' Off
8 Toe 2 Bar
12 Hang Power Clean (50/35)
max Burpee Box Jump Over (24"/20")

Coach's Notes:

Stimulus: Hard but repeatable efforts. Light weight.
Goal: Consistent score of BBJO across all 5 rounds! (Good score: 12+ BBJO each round)
Time cap: 18'
Workout Notes:
T2B and HPC should ideally be done unbroken. Athletes should have 60+ sec. left each round for the BBJO
Coach's Challenge:
Help every Athlete to find the appropriate scaling options today!
Try to keep the number of reps and scale the T2B to Knee Raise if required and scale the weight on the HPC.

Cool Down

2 Rounds
45" Happy Baby Pose
30"/Side Lying Pec Stretch

Extra Credit

3 Rounds
10 (5/Side) Push Up + Sky Reach
10/Side Alt. V-Ups
REST 90"

Week 2 Day 4 | Thursday 2020.11.29

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-34'
WOD	35-55'
Cool Down & Clean Up	56-60'

Warm Up

2 Rounds
10 Hollow Body Rocks
16m Bear Crawl (Hips High)
10 Banded Good Mornings
16m Walking Lunges w. Rotation
10 DB Shoulder Press

Coach's Notes:

Mark 8m increments on the ground before the class starts (RCFHB: Roughly from Whiteboard to Rack)

Strength/ Skill

Guided Skill Work
HS Walk

Progressions

Wheelbarrow w. Partner
Squeeze abs and maintain a Hollow Body position!
HS Hold against Wall + Plate Step Ups
HS Walk with Partner Support

WOD

"It was a good day"
18' AMRAP
8m Sandbag Carry (Heavy)
8m HS Walk*
8m Double KB Front Rack Lunge (Heavy)
8m HS Walk*
8m Double DB Farmer Carry (Heavy)

*Only scaling option for HS Walk is Bear Crawl with high hips today.

Coach's Notes:

Stimulus: Improving Gymnastics under fatigue with a taxed midline.
Goal: 12 Rounds
Time cap: 18'
Workout Notes:
You go, I go:
One partner completes 1 full round and then rests while the partner does one full round.
Coach's Challenge:
Watch out for loss of midline tension!
HS Walk: Arched back
Sandbag Carry: Leaning backward
FR Lunge: Elbows dropping
Farmer Carry: Rounded back

Cool Down

2 Rounds
45" Childs Pose
10/Side Bird-Dog

Extra Credit

3 Rounds
4 Rounds Shoulder Press Matrix (Front, Side, Back)
16/Side DB Wrist Extension (neutral grip)
REST 90"

Week 2 Day 5 | Friday 2020.11.30

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-44'
WOD	45-55'
Cool Down & Clean Up	56-60'

Warm Up

2 Rounds
Overhead Opener: 20" Isometric + 10 Flex. Ext.
10/Side Dynamic Kopenhagen Plank
10 Full Grip Front Squat (Barbell Only)
8 Shoulder Press (Barbell Only)

Coach's Notes:

Set up some Benches in the middle of the Box before the class starts for the OH Opener and Kopenhagen Plank

Strength/ Skill

Guided Skill Work
Clean & Jerk

Guide Athletes through:
2 Rounds*
5 Deadlift
5 Clean High Pull
3 Power Clean w. 2" Pause in Catch
3 Squat Clean
3 Split Jerk

*1st Round Barbell Only.
2nd Round max (40kg/30kg)

Then...

E3MOM x6 (18')
1 Clean High Pull
1 Power Clean
1 Squat Clean
2 Split Jerks

Coach's Notes:

This is our heavy day this week. Encourage athletes to increase the weight each round as long as they move well.

Have Athletes clean up the equipment and then take a minute to demo the full ROM on the Ab-Mat Sit Ups before the start of the workout.

WOD

"Annie"
50 - 40 - 30 - 20 - 10
Double Under
Ab-Mat Sit Up

Scaled Version
"Single Under Annie" (x1,5)
75 - 60 - 45 - 30 - 15
Single Under
50 - 40 - 30 - 20 - 10
Ab-Mat Sit Up

Coach's Notes:

Stimulus: Fast bodyweight conditioning. Move at 90 - 95% effort and don't take any breaks.
Goal: 6'
Time cap: 10'
Workout Notes:
Athletes should go fast on the Sit Ups and stay relaxed on the Double Under's. None of the movements is interfering with the other and the reps are descending which means there is no reason to take any breaks between movements.
Coach's Challenge:
Watch out for full ROM on the Ab-Mat sit ups and remind Athletes to keep their shoulders relaxed on their Double Unders and only move their wrists.

Cool Down

30" Upward Dog
30" Downward Dog + Calf Stretch Left
30" Upward Dog
30" Downward Dog + Calf Stretch Right

Extra Credit

2 Rounds
8 Tempo Barbell Good Mornings (3211)
10/Side Barbell Landmine Trunk Rotation
12 Reverse Barbell Bicep Curls

Week 3 | 2020.11.02 - 2020.11.08

Cycle Context

This week we are going to continue our focus on building stability and provide plenty opportunities for our athletes to build good movement mechanics. We are also starting to slightly increase volume while the loading on the push/pull movements will continue to mostly stay at light to moderate levels.

Coach's Notes:

	Strength/ Skill	WOD
Monday	Ring Muscle Up	10 Rounds 2 Ring Muscle Ups 4 DL (140kg/100kg) 6 Burpee Over Bar (Lateral)
Tuesday	Snatch, Snatch Balance, OHS	3 Rounds 20 OHS (42,5kg/30kg) 60 DU REST 2'
Wednesday	Strict HSPU	14' AMRAP 8 Hang DB Cleans (22,5kg/15kg) 10 Alt. DB Push Press (22,5kg/15kg) 12x 8m Shuttle Sprint
Thursday	Rope Climb, Sandbag Clean, T2B	2 Rounds 40/30cal Row 40 WB Shots 4 Rounds 4 Rope Climbs 12 Synchro Hand Release Push Ups 2 Rounds 20 T2B 20 Burpee Box Jumps 20 Sandbag Cleans
Friday	Single Arm DB Med Ball Bench + Row	For Time: 100 Lateral Box Step Overs w. Plate OH (20/10) EMOM Odd: 6 C2B Pull Ups Even: 6 Plyo Push Ups with Plate

Week 3 Day 1 | Monday 2020.11.02

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-15'
Strength/Skill	16-39'
WOD	40-56'
Cool Down & Clean Up	57-60'

Warm Up

2 Rounds
9 Seated strict RMU with Rings on Power Bands (see below)
9 Hollow Body Rocks
9 Box Jump + Step Down
9 Dimmel Deadlifts (Barbell Only)
9 Inch Worms

Coach's Notes:

Seated strict RMU with Rings on Power Bands:
Hang a pair of rings from the rack using Power Bands. Sit down with straight legs on the ground, lean back, pull rings down below chest, punch head/upper body through rings and then push down the rings (Ring Dip)

Strength/ Skill

Guided Skill Work
Ring Muscle Up

Progressions

Turnover w. Feet on Ground
Turnover w. Feet on Box/Bench
Kip on Rings + Hip Extension + Pull Down
Hip Ext. Bridge
Kipping Ring Muscle Up

After finishing the Ring Muscle Up skill part, give athletes 5' to work up to their Deadlift workout weight. The weight should be challenging but athlete's should feel confident to stay unbroken each round.

WOD

"Baloo"
10 Rounds
2 Ring Muscle Ups
4 DL (140kg/100kg)
6 Burpee Over Bar (Lateral)

Coach's Notes:

Stimulus: Classic CF Conditioning. Gymnastics + Weight Lifting + Mono-structural.
Goal: 12'
Time cap: 16'
Workout Notes:
Heavy Lifting mixed with high level CF Gymnastics while breathing heavy. Athletes goal should be to find a rhythm for the workout that allows them to keep moving consistently without resting.
If someone has Ring Muscle Ups but is concerned whether they can do 20 in a workout, encourage them to scale the reps to 1 RMU every round but stick with the movement. On the DL we want to keep the reps and rather scale the weight. This should still be a challenging weight but athletes should be able to complete their reps unbroken each round.
Coach's Challenge:
Keep an eye on the heavy Deadlifts today and make sure athletes are not overdoing the weight and hurting themselves.
If you see poor movement patterns that might put athletes at risk of injury be strict and scale the weight for them.

Cool Down

45" Standing Hamstring Stretch
45"/Side Foam Roll Lats

Extra Credit

3 Rounds
20" L-Sit Hold on Plates
30" L-Sit Plate Overhead Hold
40 Russian Plate Twist
REST 2'

Week 3 Day 2 | Tuesday 2020.11.03

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-14'
Strength/Skill	15-41'
WOD	242-54'
Cool Down & Clean Up	55-60'

Warm Up

2 Rounds
10m Single Arm OH DB Lunge Left
8 Single Arm DB Sotts Press in Lunge Position Left*
20" Long Front Support Hold
10m Single Arm OH Lunge Right
8 Single Arm Sotts Press in Lunge Position Right*
20" Hollow Arch Hold

Coach's Notes:

*In a bottom Lunge position while keeping tension in the legs, glutes and midline, perform a DB press (neutral grip). If the left leg is in front we are pressing with the left arm and vice verca.

Strength/ Skill

Guided Skill Work
Snatch

Progressions

20 Segmented Snatch DL (1' Pause below knee)
15 Snatch High Pull
10 Tall Snatch (1' Pause in Catch Pos.)
10 Squat Snatch
10 Snatch Balance

Then...

E2MOM x7
1 Squat Snatch
1 Snatch Balance
1 Overhead Squat

Coach's Notes:

Athletes should start their first set around 50% - 60% of their 1RM Squat Snatch and then slowly build up each round.

WOD

"Bagheera"
3 Rounds
20 OHS (42,5kg/30kg)
60 DU
REST 2'

Coach's Notes:

Stimulus: Intervall Sprints. Hard but repeatable efforts.
Goal: 8'
Time cap: 12'
Workout Notes:
Go unbroken and move fast!
Coach's Challenge:
Watch out for poor positions in the OHS (disengaged shoulders, extensive but wink, squat on toes). Use a med ball on top of (a) plate(s) if required to shorten the ROM of the Squat to help athletes with mobility issues to maintain proper form. (Athletes only squat down until they touch the med ball)

Cool Down

45"/Side Couch Stretch
45"/Side Bend Over Lat Stretch
45" Single Leg Adductor Rock + Thoracic Rotation

Extra Credit

2 Rounds
5/Side Tea Cups
10 Seated Banded Pull + Rotate + Press
1' Ring Plank

Rest as needed between sets

Week 3 Day 3 | Wednesday 2020.11.04

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-15'
Strength/Skill	16-40'
WOD	41-55'
Cool Down & Clean Up	56-60'

Warm Up

2 Rounds
20 Plate Jumps
10 Hollow Body Rocks
10 Prone PVC Sotts Press
6 Downward Dog to Top of Push Up
3/Side Push Up + Sky Reach

Take 1-2 more minutes to warm up athlete's wrists before starting the Skill Work.

Wrist Warm Up Routine
10 Arm Pit Rotations
10 Forward Rocks
10 Up and Downs
10 Backward Rocks

Coach's Notes:

Have athletes line up in a big circle and go through all movements together with them.
Remind athletes to keep their arm pits facing forward (see 1st exercise) during all of the movements by actively rotating them outwards (ext. shoulder rotation)

Strength/ Skill

Guided Skill Work
Strict HSPU

Progressions

Pike HSPU (Feet on Floor)
Pike HSPU (Feet on Box)
Negative HSPU (Controlled Descent)
Strict HSPU

Then...

Every 90" x3
3 - 6 Negative HSPU

Every 90" x3
3 - 6 Strict HSPU or Scaling Option

Coach's Notes:

Scaling Options
Pike HSPU (Feet on Box)
Pike HSPU (Feet on Floor)
Hand Release Push Ups

Scaling the Range of Motion for the EMOMs by using more than 1 Ab-Mat underneath the head is not going to be an option today! Remind athletes that we want to build strength in the full ROM.

WOD

"King Louie"
14' AMRAP
8 Hang DB Cleans (22,5kg/15kg)
10 Alt. DB Push Press (22,5kg/15kg)
12x 8m Shuttle Sprint

Coach's Notes:

Stimulus: 80% Intensity Crossfit Conditioning. Building Shoulder Stability and Grip Strength.
Goal: 8 Rounds
Time cap: 14'
Workout Notes:
Stay unbroken on the DB Movements and try to keep a uncomfortable but consistent pace on the Shuttle Sprints.
Coach's Challenge:
Watch out for shoulder stability and control on the alternating DB Push Press.
If you see athletes consistently shortening the ROM, not being able to control the descent of the DB or not being able to fully extend their arm at the top of each rep, switch out their DB's for a lighter pair.
Warn athletes that you are going to do this before the start of the workout!

Cool Down

1'/Side Smash Forearms with barbell or with Shins
30"/Side Neck Stretch

Extra Credit

3 Rounds
8 Banded Glute Bridge w. 1" Hold at top
6/Side Glute Bridge Trunk Rotations

Week 3 Day 4 | Thursday 2020.11.05

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-24'
WOD	25-55'
Cool Down & Clean Up	56-60'

Warm Up

2 Rounds*

Partner A
Round 1: 500/400m Row (medium pace)
Round 2: 250/175m Row (fast pace)

Partner B
12 Alt. V-Ups
10 Med Ball Thrusters
8 Ring Row
6 Strict Kip Swing

Coach's Notes:

*Partners switch after every section until both partners have rowed twice and completed the movements twice.

Strength/ Skill

No real Skill or Strength part today.

Instead we are using this time slot to have all Teams get set up with their three workout stations and have them move through all of the movements once.
Have athletes set up for the first workout and then practice the movements before setting up the next station.

Row and Wall Ball
We have already rowed during the warm up so just make sure every athlete is doing a few Wall Balls and they have their rower set up.
Rope Climb and Hand Release Push Ups
Not much to set up here. Make sure all teams are practicing a few reps of the Hand Release Push Ups and scaling options for the Rope Climbs are clear.
T2B, Burpee Box Jump, Sandbag Clean
Have athletes set up their boxes and pick a Sandbag weight that they can keep moving without having to rest for long.

Coach's Notes:

Take another 2' before the start of the workout to talk about the workout intention: High Intensity Intervalls! We want athletes to break up their sets smart (into smaller sets if needed) to keep moving fast.
Also make sure that every team knows how to properly scale movements if required. See a list of example scaling options in the workout notes.

WOD

"Mowgli"
From 00:00 to 08:00
2 Rounds
40/30cal Row
40 WB Shots

From: 12:00 to 18:00
4 Rounds
4 Rope Climbs
12 Synchro Hand Release Push Ups

From: 22:00 to 30:00
2 Rounds
20 T2B
20 Burpee Box Jumps
20 Sandbag Cleans

Coach's Notes:

Stimulus: Mixed CF Conditioning. High Intensity!
Goal: Finish each workout 1' before the time cap.
Time cap:
1: 8'
2: 6'
3: 8'
Workout Notes:
Each of the three workouts has a time cap and a forced rest period (4'). That means we are looking for relatively high intensity and fast movement every time one athlete is working!
If athletes cannot finish a workout under the time cap their score is the completed rounds and reps at that workout.
Coach's Challenge:
No special focus today. Make sure everyone is safe and moves well.
Use the 4' of Rest to collect scores and repeat the flow and structure of the upcoming workout
Scaling Options:

WB | Med Ball Thruster
Rope Climb | Rope Pull to Stand
Hand Release Push Ups | From knees
T2B | Kipping or strict Knee Raises
Sandbag Clean | KB Swing reps x2

Cool Down

45"/Side Lying Pec Stretch
1' Childs Pose
1' Thoracic Ext. on Foam Roller

Extra Credit

3 Rounds
10/Side Single Arm Bridge Row
30"/Side Single Arm Ring Plank

Week 3 Day 5 | Friday 2020.11.06

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-15'
Strength/Skill	16-40'
WOD	41-55'
Cool Down & Clean Up	56-60'

Warm Up

3 Rounds
10 Lateral Box Step Overs (Slow decent)
10 Elevated Push Ups on Box (Hands on Box)
10 Front Plank Transitions
5 Scap Pull Ups + 5 Kip Swings

Strength/ Skill

Every 90" for 6 Rounds
10 Single Arm DB Bench on Med Ball
+ 10 Single Arm Bent Over DB Row (Hand on Med Ball for support)

Athletes perform the 10 DB Bench and 10 Rows on one side within 90" and then switch to the other arm in the next round.

After the strength work have athletes put away the Med Balls and instead grab a plate for the Box Step Overs and Plyo Push Ups before then starting with the guided skill work for C2B and Plyo Push Ups.

Guided Skill Work
C2B Pull Up

Progressions

Kip Swing | i.e. 2x 4
Kip Swing + Kip | i.e. 2x 2+1
Kipping Pull Up | i.e. 2x 3
Kipping C2B Pull Up | i.e. 2x 2

Guided Skill Work
Plyo Push Ups

Progressions

Explosive Push Up | 1x 4
Push Up with one Hand on Plate | i.e. 1x 4/Side
Plyo Push Ups with Plate | i.e. 1x 4

Before starting the workout make sure athletes are doing a few lateral box step overs with their chosen weight plate overhead to verify that the weight works for them.

Coach's Notes:

Demo each progression and then let athletes practice the same for a few reps. We want to balance getting enough practice reps and not overdoing it before the start of the workout. You will find proposed reps and sets for every progression but feel free to vary based on your group of athletes and available time.

WOD

"Shir Khan"
For Time:
100 Lateral Box Step Overs w. Plate OH (20/10)
EMOM incl. 00:00
Odd: 6 C2B Pull Ups
Even: 6 Plyo Push Ups with Plate

Coach's Notes:

Stimulus:
Goal: 9'
Time cap: 14'
Workout Notes:
Athletes start the workout with 6 C2B Pull Ups or their scaling option. Once completed the athlete will start to accumulate reps on the lateral box step overs with their plate overhead. At the top of the minute the athlete will stop the box step overs to do 6 plyo push ups or their respective scaling option. Once completed the athlete will continue to accumulate box step overs.
Repeat until 100 box step overs are reached.
Coach's Challenge:
As time goes by you will most likely see athletes no longer locking out their arms for the box step overs. Keep reminding them even if you have to repeat it many times :)
Scaling:

C2B Pull Up | Kipping Pull Up | Jumping C2B Pull Up
Plyo Push Up | Regular Push Up | Push Up from Knees

Cool Down

1'/Side Foam Roll Hamstrings
1'/Side Elevated Pigeon Stretch on Box

Extra Credit

2 Rounds
45" Hang from Bar
20m Double KB Farmers Carry (32kg/24kg)
30" Hang from Bar
REST 3'

Week 4 | 2020.11.09 - 2020.11.15

Cycle Context

Within the last 3 weeks we have been mostly focusing on volume to improve the pulling and pushing capacity of our athletes. Within week 4 we are going to start to either load our Push and Pull movements a bit more or incorporate more tempo and/or isometrics to get a bit of a different stimulus and keep improving in our focus area.

On the skill side of things, we will continue to incorporate two to three higher level CF Gymnastic movements and spend some time on working technique.

Coach's Notes:

Isometrics and Tempo work can be a great way for athletes who do not currently have for example a strict Pull Up or HSPU, increase their strength in these movements. Athletes who are already able to perform such movements can likewise greatly benefit of slowing things done. It will help them to increase positional awareness and body control. Take some time whenever we have programmed such exercises to remind athletes about the value and purpose of this type of training and remind them how this will help to achieve our goal of performing higher level CF Gymnastic movements to keep their motivation up.

	Strength/ Skill	WOD
Monday	Strict Pull Up Complex	2 Rounds 80 Reverse Walking Lunges 20 cal Row 60 Box Step Ups 20 cal Row 40 Air Squats 20 cal Row 20 Jumping Lunges 20 cal Row
Tuesday	Push Press	12' AMRAP First: 6 Rounds 12 Shoulder to Overhead (60kg/40kg) 50 Double Under Then: max reps Heavy Wall Ball (14kg/10kg)*
Wednesday	Bar Muscle Up	For time 9 - 7 - 5 Bar Muscle Up 21 - 15 - 9 Backsquat (80kg/60kg)
Thursday	Deadlift	E3MOM x6 6 Partner DL (120/80) 8 Synch. Burpee over Bar 10 Synch. Air Squats
Friday	Kipping Pull Up & Kipping HSPU	10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Kipping Pull Up HSPU *16m Double DB Farmer Carry (heavy) in between every round

Week 4 Day 1 | Monday 2020.11.09

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-12'
Strength/Skill	13-23'
WOD	24-54'
Cool Down & Clean Up	55-60'

Warm Up

2 Rounds
16m Walking Lunge with side rotation
10 Hollow Body Rocks
16m Samson Walking Lunge
10 Hollow Arch Rocks
16m Lateral Walking Lunge
10 Ring Row

Strength/ Skill

Pull Up Complex:

Every 90" for 5 Rounds
1 Strict Pull Up
5" Pull Up Top Hold (Chin over Bar)
5" Descent
3 Strict Pull Up
3" Pull Up Top Hold
3" Pull Up 'Middle' Hold (Elbows at ~90 degrees)
3" Descent
1 Strict Pull Up

Option 1:
This would be the rx'd version as written above. Athletes who already have great pulling capacity/strength can also add weight in order to make this more challenging.

Option 2:
Jumping Pull Up instead of strict Pull Up.
For this option athletes will use a jump to help them get their chin over the bar. The tempo and pauses remain the same.

Option 3:
Ring Row instead of strict Pull Up.
The tempo and pauses remain the same.
This option can be made very easy (Feet underneath the rings or even in front) or made relatively hard (Hips underneath Rings or elevated Feet)

Coach's Notes:

Depending on their strict pulling strength capacity, our athletes should pick one of the 3 Options and stick with it for all 5 rounds.

WOD

"Name"
2 Rounds
80 Reverse Walking Lunges
20 cal Row
60 Box Step Ups
20 cal Row
40 Air Squats
20 cal Row
20 Jumping Lunges
20 cal Row

Coach's Notes:

Briefly review all workout movements and highlight the points of performance for each.

Rev. Walking Lunge
Front foot in full contact with the ground. Upright Torso.
Box Step Ups
Working leg does majority of the job. Full foot on the box. Upright Torso.
Air Squats
Hips below top of the knee. Knees are tracking the toes. Upright Torso. Arms can travel upwards during the descent to help with good posture.
Jump. Lunge
Front foot in full contact with the ground. Upright Torso. Athletes can stop right before their knee would hit the ground.

Stimulus: Aerobic Capacity + Leg Endurance
Goal: 26'
Time cap: 30'
Workout Notes:
All exercises are at Bodyweight only.
Coach's Challenge:
Another great opportunity to build good movement patterns for athletes due to the high number of repetitions. Therefore put the focus on efficient and clean movement today and continue to correct athletes form throughout the workout.
One specific thing to look out for today is staying as upright as possible on all movements. Athletes who are leaning forward too much on their Lunges, Step Ups and Air Squats might relatively soon notice that their lower back starts tightening up. We want to prevent that from happening by staying as upright as possible within these movements and also maintaining that same posture during the row.

Cool Down

10/Side Lying Hip Rotation (Hold each side for 3")
45"/Side Couch Stretch
45"/Side Elevated Pigeon Stretch on Box

Extra Credit

3 Rounds
10 Single Arm DB Bench Press Left
20m Single Arm DB Farmer Carry Left
1' REST
10 Single Arm DB Bench Press Right
20m Single Arm DB Farmer Carry Right
1' REST

Week 4 Day 2 | Tuesday 2020.11.10

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-14'
Strength/Skill	15-41'
WOD	42-54'
Cool Down & Clean Up	55-60'

Warm Up

3 Rounds
30" Dynamic Med Ball Plank
10 Prone Arm Lifts (+ 1' Top Hold)
10/Side Alt. Reverse Lunge + High Knee
10 Med Ball Press

Strength/ Skill

Guided Skill Work
Push Press

Progressions
1. Dip + Drive (with Back at Wall, Hands on Shoulders)
2. Dip + Drive (with an empty barbell. Make the bar feel weightless)
3. Push Press

After the progression allow Athletes 3 Sets of 5 - 8 reps on their own before starting with the first EMOM

E2MOM x 6
3 Push Press*

*Weight remains the same across all 6 rounds.

Coach's Notes:

Today we want to stick to the same weight each round. That means athletes have to find their working weight during their warm up.
If the last rep already feels challenging in Round 1, the weight is likely too heavy as athletes are only getting around 100" of Rest between sets.
As a general guidance:
Everyone who has tested their 3RM in week 1 or knows what their 3RM Push Press is should be somewhere around 90% of that.

Coach's Challenge
Help athletes who have not tested their 3RM Push Press to determine the right weight for their sets.
We are looking for a weight that gets slightly challenging for the last rep towards the later rounds.
To be able to do that, make sure to watch these athletes closely during their warm up sets!

WOD

"G.O.A.T."
12' AMRAP
Heavy Wall Ball (14kg/10kg)*

*Before starting to accumulate WB's, athletes must first complete:

6 Rounds
12 Shoulder to Overhead (60kg/40kg)
50 Double Under

Coach's Notes:

Stimulus: Crossfit conditioning with a focus on shoulder Stamina.
Goal: 40+ WB's
Time cap: 12'
Workout Notes:
Score is the number of completed Wall Balls.
Coach's Challenge:
Athletes should choose a weight that allows them to stay unbroken on the Shoulder to Overhead. After today's strength part the right weight for athletes might be less than what they would usually go for. Remind athletes about this and have them rather pick a conservative weight!

Cool Down

2 Rounds
30" Childs Pose
30"/Side Bent Over Lat Stretch

Extra Credit

5 Rounds
10" Hollow Body Hold*
10 Supine Leg Lifts
20 Russian KB Twist
Rest as needed

*add 5" every Round
1st R: 10"
2nd R: 15"
3rd R: 20"
4rd R: 25"
5th R: 30"

Week 4 Day 3 | Wednesday 2020.11.11

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-44'
WOD	45-54'
Cool Down & Clean Up	55-60'

Warm Up

3 Rounds
10 Banded Straight Arm Pull Down
10 Hollow Body Rocks
10 Hollow Arch Rocks
10 KB Goblet Squat

Strength/ Skill

Guided Skill Work
Bar Muscle Up

Preparation:
1. Each athlete marks a "starting" point ~0,5m from the bar.

2. The Bar should be at a height that allows the athlete to touch it from their starting mark (or almost touch) when they fully extend and reach for it.

3. Now mark an X roughly ~20cm behind the bar. This is the target for the athletes feet when jumping onto the bar (Hollow Body position)

Progressions
1. Jump (Hollow Body) -> Arch -> Hollow -> Land on starting point (demo)

2. Jump (Hollow Body) -> Touch Feet on X -> Arch -> Touch Feet on X -> Hollow -> Land on starting point (demo)

3. Jump (Hollow Body) -> Touch Feet on X -> Arch -> Touch Feet on X -> Hollow + Knees to Bar -> Land on X (demo)

4. Jump (Hollow Body) -> Touch Feet on X -> Arch -> Touch Feet on X -> Hollow + Knees to Bar -> Muscle Up (demo)

5. Move to a higher bar and perform the full movement without touching the feet onto the ground. (demo)

Coach's Notes:

A few very important things to look out for during this progression!

1. Arms stay extended during step 1, 2, 3 at all times! They never bend!!
2. Athletes should hold the Arch position until their bodies are being naturally pulled back. That means they have to be patient with moving into the Hollow Body and getting their feet in front of the body.

Guided Skill Work
Backsquat from the floor

Take a minute to demonstrate the Backsquat from the floor:
Power Clean -> Bring bar into the backrack position -> Adjust feet -> Squat -> Drop bar in front

Important
Make sure to demo and explain how to safely bring the bar from the backrack position to the ground! To be safe we want athletes to drop the barbell in front of them rather than to the back where they cannot see!
We do this by utilizing the same movement pattern we would use in a Push Press/Jerk: Dip -> Drive -> Hands guide the barbell over the head to the front -> Drop

After the demo, have athletes load up the bar with a light weight and make sure everyone is practicing this movement at least once before starting to ramp up to the workout weight.

Allow athletes 4' to find their workout weight.

WOD

"Name"
For time:
9 - 7 - 5
Bar Muscle Up
21 - 15 - 9
Backsquat (80kg/60kg)

Coach's Notes:

Stimulus: Mixed modal Crossfit Conditioning
Goal: 6'
Time cap: 9'
Workout Notes:
Barbell must be taken from the floor.
Coach's Challenge:
Watch out for Athletes form on the Backsquat and make sure people are still taking the time to properly set up, brace and execute the movement with good technique!

Cool Down

1'/Side Foam roll Lats
45"/Side Couch Stretch
45"/Side Supine Piriformis Stretch with Wall Support

Extra Credit

2 Rounds
1' Gymnastic Swimming
30" REST
1' Tabletop Hold
30" REST
10 Alternating Prone Leg Lifts
20" Hollow Arch Hold
1' REST

Week 4 Day 4 | Thursday 2020.11.12

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-12'
Strength/Skill	13-36'
WOD	37-55'
Cool Down & Clean Up	55-60'

Warm Up

2 Rounds
20m/Direction Lateral Banded Monster Walk
10/Side Single Arm Cross Body KB RDL
5 Burpee Broad Jumps
30" Deadbug

Strength/ Skill

Deadlift Warm Up
1x 10 (Light weight)
1x 8 (Medium weight)
1x 6 (Should be close to the weight the athlete wants to hit for the first set of 10)

Deadlift Wave
E3MOM x5
10 - 5 - 10 - 3 - 1

Coach's Notes:

This is our heavy day of the week! A few important things here:

Make sure that athletes are starting their first set of 10 reps with an already relatively challenging load! That means we need to make sure athletes are following the warm up advice to end somewhere close to the first working set on their last warm up set.
The second set of 10 reps is heavier than the first one but lighter than the set of 5 reps.
The idea behind this wave pattern is to make big jumps in weight every single set to stimulate the CNS. Therefore encourage athletes to go heavy as long as they can maintain a solid movement pattern. We rather want to see athletes being one rep shy of the target than seeing them coasting through their set without real effort. If you however see athlete's form breaking down be very strict and help them to make the smart choice!

Pre-WOD

Proof it round:
3 Partner DL (120/80)
4 Synch. Burpee over Bar
5 Synch. Air Squats

Athletes should be done with this around the 30" mark. If a Team takes longer than 45" then make sure that they scale the workout so that they can finish each round within one minute!

WOD

"Name"

E3MOM x6
6 Partner DL (120/80)
8 Synch. Burpee over Bar
10 Synch. Air Squats

Coach's Notes:

Stimulus: High Intensity Intervalls.
Goal: Finish each round in 1' so that you have 2' of Rest
Time cap: 18'
Workout Notes:
Today it's important that athletes partner up based on their height to make sure the Partner DL's are feasible! (One Bar for the two athletes who team up)
We are looking for sustainable hard efforts each round.
Coach's Challenge:
Encourage athletes to go hot out of the gate and then motivate them to keep their pace in the last rounds.

Cool Down

20 reps Cat-Cow (Hold each pos. for 2")
1'/Side Seated hamstring Stretch
1' Thoracic Extension on Foam Roller

Extra Credit

3 Rounds
6/Side Alternating Lateral Med Ball Slam
3 Broad Jumps
Rest as needed

Week 4 Day 5 | Friday 2020.11.13

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-14'
Strength/Skill	15-36'
WOD	37-53'
Cool Down & Clean Up	54-60'

Warm Up

2' Row at easy pace
15 Banded Bent Over Lat Pull Down
20 Plank Shoulder Taps
20" Hollow Body Hold

1' Row at medium pace
15 Banded Straight Arm Lat Pull Downs
30" HS-Hold against wall
10 Hollow Body Rocks

Strength/ Skill

Guided Skill Work
Kipping Pull Up

Progressions

Kip Swing
Kip Swing + Big Kip
Kipping Pull Up

Guided Skill Work
Kipping HSPU

Progressions

Kick Up > Controlled Decent > Flex Knees/Hip > Hold for 3" > Kick down
Repeat 1st progression but instead of kicking down at the end the Athletes are kicking up & away from the wall to land in the top of a Push Up Pos.
Kipping HSPU

EMOM x6
odd: 2-4 Strict HSPU* (20X1) + 4-8" HS Hold + 2-4 Kipping HSPU
even: 2-4 Strict Tempo Pull Up (20X1) + 2-4 Kip Swings + 2-4 Kipping Pull Up with 1" Chin over Bar hold

Coach's Notes:

Try to stay efficient with the progressions as there will be plenty of opportunity to practice these skills in the EMOM as well as later in the workout.
Your goal should be ensuring that every Athlete comes out of the Skill work with 1 thing they can work on to improve and knowing which scaling option they're going to use in the EMOM and Workout after.

WOD

"Name"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Kipping Pull Up
HSPU

*16m Double DB Farmer Carry (heavy) in between every round

Coach's Notes:

Stimulus: Mixed modal CrossFit Conditioning with a Gymnastics focus.
Goal: 12'
Time cap: 16'
Workout Notes:
Today we have a decent volume of Pull Ups and HSPU. Ideally Athletes start breaking up the work in small sets from the first round to keep moving. Grip might become a factor rather sooner than later especially for the athletes who go for bigger Pull Up sets and stay unbroken on the Farmer Carry.
Coach's Challenge:
Make sure the athletes are staying safe on the HSPU and they are scaling the reps/movement according to their curent fitness level.

Cool Down

2 Rounds
30"/Side Single Arm Bent Over Lat stretch
45" Childs Pose
45" Forearm Stretch

Extra Credit

3 Rounds
30" Tennis ball plank
15 Turkish Plate Sit Up
1' REST

-- WORK IN PROGRESS --

Week 5 | 2020.11.16 - 2020.11.22

Cycle Context

In week 5 we are sticking with our theme from week 4, for both the skill as well as the strength pieces.

In practice that means, we're taking some time to practice different gymnastic elements and providing athletes the opportunity to get in enough reps, as well as continuing to increase external loads to trigger the needed changes in our athletes that allow them to lift heavy weights.

	Strength/ Skill	WOD
Monday
Tuesday
Wednesday
Thursday
Friday

Week 5 Day 1 | Monday 2020.11.16

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-14'
Strength/Skill	15-34'
WOD	35-52'
Cool Down & Clean Up	53-60'

Warm Up

Text

Coach's Notes:

Text

Strength/ Skill

Text

Coach's Notes:

Text

WOD

"Name"

Coach's Notes:

Stimulus: Text
Goal:

Cool Down

Text

Coach's Notes:

Text

Extra Credit

Text

Week 5 Day 2 | Tuesday 2020.11.17

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-17'
Strength/Skill	18-23'
WOD	24-54'
Cool Down & Clean Up	55-60'

Warm Up

Text

Coach's Notes:

Text

Strength/ Skill

Text

Coach's Notes:

Text

WOD

"Name"

Coach's Notes:

Stimulus: Text
Goal:

Cool Down

Text

Coach's Notes:

Text

Extra Credit

Text

Week 5 Day 3 | Wednesday 2020.11.18

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-34'
WOD	35-55'
Cool Down & Clean Up	56-60'

Warm Up

Text

Coach's Notes:

Text

Strength/ Skill

Text

Coach's Notes:

Text

WOD

"Name"

Coach's Notes:

Stimulus: Text
Goal:

Cool Down

Text

Coach's Notes:

Text

Extra Credit

Text

Week 5 Day 4 | Thursday 2020.11.19

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-34'
WOD	35-55'
Cool Down & Clean Up	56-60'

Warm Up

Text

Coach's Notes:

Text

Strength/ Skill

Text

Coach's Notes:

Text

WOD

"Name"

Coach's Notes:

Stimulus: Text
Goal:

Cool Down

Text

Coach's Notes:

Text

Extra Credit

Text

Week 5 Day 5 | Friday 2020.11.20

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-44'
WOD	45-55'
Cool Down & Clean Up	56-60'

Warm Up

Text

Coach's Notes:

Text

Strength/ Skill

Text

Coach's Notes:

Text

WOD

"Name"

Coach's Notes:

Stimulus: Text
Goal:

Cool Down

Text

Coach's Notes:

Text

Extra Credit

Text

-- WORK IN PROGRESS --

Week 6 | 2020.11.23 - 2020.11.29

Cycle Context

In week 5 we are sticking with our theme from week 4, for both the skill as well as the strength pieces.

	Strength/ Skill	WOD
Monday
Tuesday
Wednesday
Thursday
Friday

Week 6 Day 1 | Monday 2020.11.23

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-14'
Strength/Skill	15-34'
WOD	35-52'
Cool Down & Clean Up	53-60'

Warm Up

Text

Coach's Notes:

Text

Strength/ Skill

Text

Coach's Notes:

Text

WOD

"Name"

Coach's Notes:

Stimulus: Text
Goal:

Cool Down

Text

Coach's Notes:

Text

Extra Credit

Text

Week 6 Day 2 | Tuesday 2020.11.24

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-17'
Strength/Skill	18-23'
WOD	24-54'
Cool Down & Clean Up	55-60'

Warm Up

Text

Coach's Notes:

Text

Strength/ Skill

Text

Coach's Notes:

Text

WOD

"Name"

Coach's Notes:

Stimulus: Text
Goal:

Cool Down

Text

Coach's Notes:

Text

Extra Credit

Text

Week 6 Day 3 | Wednesday 2020.11.25

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-34'
WOD	35-55'
Cool Down & Clean Up	56-60'

Warm Up

Text

Coach's Notes:

Text

Strength/ Skill

Text

Coach's Notes:

Text

WOD

"Name"

Coach's Notes:

Stimulus: Text
Goal:

Cool Down

Text

Coach's Notes:

Text

Extra Credit

Text

Week 6 Day 4 | Thursday 2020.11.26

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-34'
WOD	35-55'
Cool Down & Clean Up	56-60'

Warm Up

Text

Coach's Notes:

Text

Strength/ Skill

Text

Coach's Notes:

Text

WOD

"Name"

Coach's Notes:

Stimulus: Text
Goal:

Cool Down

Text

Coach's Notes:

Text

Extra Credit

Text

Week 6 Day 5 | Friday 2020.11.27

Class Flow

Section	Timing
Whiteboard	0-6'
Warm Up	7-13'
Strength/Skill	14-44'
WOD	45-55'
Cool Down & Clean Up	56-60'

Warm Up

Text

Coach's Notes:

Text

Strength/ Skill

Text

Coach's Notes:

Text

WOD

"Name"

Coach's Notes:

Stimulus: Text
Goal:

Cool Down

Text

Coach's Notes:

Text

Extra Credit

Text