[tabby title=”Low Impact Program – LIP”]
A.
As Many Rounds and Reps as possible in 3 minutes:
– 3 Bent-Over Barbell Rows
– 6 Push-Ups
– 9 Air Squats
## GENERAL
* CrossFit Benchmark Workout
* Designed to be fast-paced three minute intervals
* The quick change in movements and muscle groups allows athletes to bring more intensity
* Score is total rounds + reps across the five rounds
* Looking to get at least 3+ rounds with each interval
## POWER CLEANS
* Choose a barbell weight you can cycle for 10-15 reps when fresh
* If you’re on the fence, go lighter so you can touch-and-go these
## PUSH-UPS
* Push-ups are ideally completed unbroken, with no more than one break per set
* Modifying the number of variation can help you get more out of each round
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Stretch – Squat – Barbell
1 Minute Active Spidermans
45 Seconds Air Squats
30 Seconds Stiff Legged Deadlifts
1 Minute Push-up to Down Dog
45 Seconds Straight Leg Reach to Air Squat
30 Seconds Elbow Rotations
1 Minute Straight Legged Inchworms
45 Seconds Jumping Air Squats
30 Seconds Hang Power Cleans
# MOBILITY (12:00 – 15:00)
## Front Rack Stretch: 45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
## Chest Stretch: 45 Seconds
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 45 seconds.
## Wrist Stretch: 30 Seconds Each Direction
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away for the final 30 seconds.
# TEACHING (15:00 – 25:00)
## AIR SQUATS
### Screw the Feet
Although the air squat is the easiest and simplest of the three movements today, we don’t want to turn off for these 9 reps. Athletes can think about screwing their feet into the floor. This recruits more muscle and keeps the knees tracking in the direction we want them to.
### Movement Prep
5 Slow Pausing Air Squats
5 Air Squats
## PUSH-UPS
### Screw the Hands
The push-up is essentially a hand squat. We can think about now screwing the hands into the floor instead of the feet here. It essentially accomplishes the same thing as the squat. The torque from screwing the hands into he floor enables athletes to get more muscle of the upper body involved in the press off the floor and allows the elbows to track at 45 degrees off the body. This “screwing” action happens on both the way down and the way up.
### Movement Prep
15 Second Push-up Plank Hold (Screwing the Hands)
3 Push-ups
### Movement Substitutions
Reduce Reps
Push-ups to Box or Bench
Knee Push-ups
## POWER CLEANS
### Fast Elbows
Our sole focus on the power clean is being lightning fast with the elbows. One way we can get our elbows in front of the bar quicker is to loosen the grip after we “jump”. If we have a death-grip on the barbell, the elbows will have a hard time getting around fast enough. If we jump hard and then “let go” of the barbell, the elbows can fly up quickly to get the bar on the shoulders. This hits the standard of elbows in front of the bar, saves the grip and collar bones, and makes for better looking reps. We'll use the muscle clean to emphasize a hard jump and fast elbows.
### Movement Prep
3 High Hang Muscle Cleans
3 Hang Muscle Cleans
3 Muscle Cleans
.
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
*Build to Workout Weight *
# REHEARSAL (25:00 – 30:00)
## 2 Rounds
2 Power Cleans
4 Push-ups
6 Air Squats
# STRATEGY + WOD (30:00 – 60:00)
## GENERAL
* Have a goal for each 3-minute round to help you stay on track
* **3 Rounds:** 1 Round Every Minute
* **4 Rounds:** 1 Round Every :45
* **5 Rounds:** 1 Round Every :36
* **6 Rounds:** 1 Round Every :30
## AIR SQUATS
* Easiest movement of the three
* Move steadily and use these 9 reps to reload for the power cleans
## PUSH-UPS
* Shoot for 1-2 quick sets
* These reps can add up over the 15 minutes of work
* If on the fence, go with 3-3 from the beginning
## POWER CLEANS
* Try to string these together, ideally unbroken
* Slow down the air squats to go bigger here
[tabby title=”Standard Impact Program – SIP”]
A. 3 minute AMRAP of Power Cleans, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 3 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
## GENERAL
* CrossFit Benchmark Workout
* Designed to be fast-paced three minute intervals
* The quick change in movements and muscle groups allows athletes to bring more intensity
* Score is total rounds + reps across the five rounds
* Looking to get at least 3+ rounds with each interval
## POWER CLEANS
* Choose a barbell weight you can cycle for 10-15 reps when fresh
* If you’re on the fence, go lighter so you can touch-and-go these
## PUSH-UPS
* Push-ups are ideally completed unbroken, with no more than one break per set
* Modifying the number of variation can help you get more out of each round
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Stretch – Squat – Barbell
1 Minute Active Spidermans
45 Seconds Air Squats
30 Seconds Stiff Legged Deadlifts
1 Minute Push-up to Down Dog
45 Seconds Straight Leg Reach to Air Squat
30 Seconds Elbow Rotations
1 Minute Straight Legged Inchworms
45 Seconds Jumping Air Squats
30 Seconds Hang Power Cleans
# MOBILITY (12:00 – 15:00)
## Front Rack Stretch: 45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
## Chest Stretch: 45 Seconds
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 45 seconds.
## Wrist Stretch: 30 Seconds Each Direction
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away for the final 30 seconds.
# TEACHING (15:00 – 25:00)
## AIR SQUATS
### Screw the Feet
Although the air squat is the easiest and simplest of the three movements today, we don’t want to turn off for these 9 reps. Athletes can think about screwing their feet into the floor. This recruits more muscle and keeps the knees tracking in the direction we want them to.
### Movement Prep
5 Slow Pausing Air Squats
5 Air Squats
## PUSH-UPS
### Screw the Hands
The push-up is essentially a hand squat. We can think about now screwing the hands into the floor instead of the feet here. It essentially accomplishes the same thing as the squat. The torque from screwing the hands into he floor enables athletes to get more muscle of the upper body involved in the press off the floor and allows the elbows to track at 45 degrees off the body. This “screwing” action happens on both the way down and the way up.
### Movement Prep
15 Second Push-up Plank Hold (Screwing the Hands)
3 Push-ups
### Movement Substitutions
Reduce Reps
Push-ups to Box or Bench
Knee Push-ups
## POWER CLEANS
### Fast Elbows
Our sole focus on the power clean is being lightning fast with the elbows. One way we can get our elbows in front of the bar quicker is to loosen the grip after we “jump”. If we have a death-grip on the barbell, the elbows will have a hard time getting around fast enough. If we jump hard and then “let go” of the barbell, the elbows can fly up quickly to get the bar on the shoulders. This hits the standard of elbows in front of the bar, saves the grip and collar bones, and makes for better looking reps. We'll use the muscle clean to emphasize a hard jump and fast elbows.
### Movement Prep
3 High Hang Muscle Cleans
3 Hang Muscle Cleans
3 Muscle Cleans
.
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
*Build to Workout Weight *
# REHEARSAL (25:00 – 30:00)
## 2 Rounds
2 Power Cleans
4 Push-ups
6 Air Squats
# STRATEGY + WOD (30:00 – 60:00)
## GENERAL
* Have a goal for each 3-minute round to help you stay on track
* **3 Rounds:** 1 Round Every Minute
* **4 Rounds:** 1 Round Every :45
* **5 Rounds:** 1 Round Every :36
* **6 Rounds:** 1 Round Every :30
## AIR SQUATS
* Easiest movement of the three
* Move steadily and use these 9 reps to reload for the power cleans
## PUSH-UPS
* Shoot for 1-2 quick sets
* These reps can add up over the 15 minutes of work
* If on the fence, go with 3-3 from the beginning
## POWER CLEANS
* Try to string these together, ideally unbroken
* Slow down the air squats to go bigger hererest 1minute
B. 3 minute AMRAP of Power Cleans, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 3 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
rest 1 minute
C. 3 minute AMRAP of Power Cleans, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 3 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
rest 1 minute
D. 3 minute AMRAP of Power Cleans, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 3 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
rest 1 minute
E. 3 minute AMRAP of Power Cleans, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 3 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
[tabbyending]