Author: WodUp

Posted on

November 29, 2019 – CrossFit for Health

A. 3 Push Jerks @ 100%


Build to a Heavy Set of 3

B. Bruiser

AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double UndersScoring: Reps (higher is better)

# "Bruiser"
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

***Kilos: 52/38***

## PUSH JERK
* The Push Jerk is the main focus of this two part workout
* Athletes will buddy up and build to a heavy set of 3 from the racks in the strength portion
* During "Bruiser", the bar will come from the floor
* This should be a weight that can be completed in 1-3 during the workout

## DOUBLE UNDERS
* Looking for the double unders today to take around 1 minute to complete
* Choose one of the below variations that allows for completion in that time frame:
* Reduce Reps
* 90 Single Unders (1.5x)
* 60 Seconds of Practice

## GENERAL
* If the right loading and variations were chosen, we're looking at completing 3-4 rounds today, or a round every 3-4 minutes

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Slow Air Squats
Plate Hops [Click Here](https://www.youtube.com/watch?v=1zSECvHUxcU)

Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise to Overhead [Click Here](https://youtu.be/BTrem_-M3NE)

Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats [Click Here](https://www.youtube.com/watch?v=g6VIE3P2hLE)

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

# MOBILITY (12:00 – 15:00)
## Banded Hamstring Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/PzAKnSyF8gA)

## Banded Lat Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/3xhccdGXRLI)

# TEACHING (15:00 – 25:00)
## AIR SQUATS
### Heels
The double unders and push jerks require a very upright torso, which can be pretty taxing on the quads. Rather than continuing to smash the quads, we can take away some of the burn my making sure we send the weight back towards the heels. Keeping the heels on the ground helps utilize more glute and hamstrings, taking some of the load out of the front of the legs. Hips back helps keep the weight back.

### Movement Prep
5 Slow Air Squats
5 Air Squats

## DOUBLE UNDERS
### Heels
When we jump rope, we want our heels to gently kiss the ground with each bound. If we stay on our toes the whole time without kissing the heel, our muscles stay contracted the whole time, which can cause some good fatigue or soreness. Allowing the heels to kiss the ground allows the muscles to contract and relax, which provides the nice stretch reflex that makes the bound easier.

### Movement Prep
20 Seconds Jumps (No Rope)
20 Seconds Faster Singles
20 Seconds Double Under Practice

### Movement Subs
Reduce Reps
90 Single Unders (1.5x)
60 Seconds of Practice

## PUSH JERKS
### Heels
If there is one thing athletes want to take away from today, it is to keep the weight in the heels during the dip and catch of the push jerk. This helps tremendously with balance and power. The heels lay the foundation for everything above. We'll practice some pausing push jerks to drill this point home.

### Movement Prep
10 Second Dip Hold
10 Second Overhead Catch Hold
–
5 Pausing Push Jerks (Pause 2 Seconds in Dip & Catch)
5 Push Jerks

# STRENGTH (25:00 – 40:00)
* Athletes will have 15 minutes to build to a heavy set of 3 on the push jerk
* This is the best time to make significant change in their movement
* Focus in on the heels and hammer that home during these 15 minutes

# PRACTICE ROUND (40:00 – 45:00)
## 1 Round
5 Push Jerks
10 Air Squats
15 Double Unders

# STRATEGY + WOD (45:00 – 60:00)
## PUSH JERKS
* The push jerks are the most difficult movement to break, as we have to complete extra cleans that don't count towards the score
* That being said, breaking isn't bad – we just want to keep them to a minimum
* Go 1-2 sets here if possible (15 or 8-7)

## AIR SQUATS
* The air squats to follow are a good incentive to go big on the bar
* We can slow down the cycle time here and just keep moving forward for the 30 reps

## DOUBLE UNDERS
* The rope is the easiest movement to break
* If it helps you go bigger on the bar, plan a couple breaks here
* Think 60, 30-30, or 20-20-20

# AFTER PARTY
*"After Party" workouts are for those athletes in your gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. The workouts are pulled straight from CompTrain Open Prep programming, so they will always line up with the week on the Class and Competitive programs. The only two days ""After Party"" workouts won't be included are Thursday and Sundays, as those are 'Rest Days' on the Competitive programs. On these days, we'll include optional cool downs that you can walk your class through as a group.*

## CHOOSE 1 PIECE FROM THE LINK BELOW
[Click Here](https://comptrain.co/free-programming/)

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Posted on

November 28, 2019 – CrossFit for Health

8-10

A. Alternating Sets: Barbell Bench Press, Barbell Single Leg Romanian Deadlift, Dumbbell Standing Triceps Extension

4 sets, for quality, of:
A1. 8-10 Barbell Bench PressesA2. 16-20 Barbell Single Leg Romanian DeadliftsA3. 8-10 Dumbbell Standing Triceps Extensions

B. 21-15-9 Reps for Time:

– Deadlift @ 185/135 lbs
– Handstand Push-Up

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Posted on

November 22, 2019 – CrossFit for Health

A. 1-3 Pause Overhead Squats


In 15 minutes, Build to Heavy Singles or Triple with 3 sec Pause

B. As Many Rounds and Reps as possible in 16 minutes:

– Overhead Squat @ 95/65 lbs
– 15 Double-Unders
– Deadlift @ 95/65 lbs
– 15 Double-Unders

# Pausing Overhead Squat
Build to a Heavy Single (3 Second Pause)

# "Double Jointed"
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

***Kilos: 43/29***

## GENERAL
* The Overhead Squat is the focus of today's two part workout
* Looking for athletes to choose weights and variations that allows them to complete 3-4+ rounds today

## OVERHEAD SQUATS
* In the strength portion, athletes will build to a heavy pausing overhead squat out of the racks
* Athletes will pause for 3 seconds in the bottom position before standing
* Within the workout, there are no pauses
* Athletes can choose a lighter weight for ""Double Jointed"" that allows them to complete the 15 reps in 2 sets

## DEADLIFTS
* The deadlift is intended to be very light today
* Unless there is a big difference in weights between the overhead squat and deadlifts, let's try to use one barbell today

## DOUBLE UNDERS
* Athletes can choose double under variation that allows them to complete the 30 reps in no more than 40 seconds
* Reduce Reps
* 40 Seconds of Practice
* 45 Single Unders (1.5x)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Single Unders
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
PVC Straight Leg Swings (15 Seconds Each Side) [Click Here](https://youtu.be/foyEIeygllk)

Quick Single Unders
PVC Lat Stretch [Click Here](https://www.youtube.com/watch?v=loMyjjEc7_0)
PVC Overhead Squats

Higher Single Unders
Narrower PVC Pass Throughs
Narrower PVC Overhead Squats

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

# TEACHING (12:00 – 20:00)
## DOUBLE UNDERS
### Elbows Back
To set up for the double under, we can simply think about bringing the elbows back until the hands are directly in front of the hip bones. With the hands and elbows close to the body, we have better control of the slack and keep the rope as long as possible. The further the hands are from the body in any direction, the easier it becomes to trip. It is common here for the hands and elbows to move away from the middle of the body. Keep the elbows back and hands in front of the hips.

### Movement Prep
20 Seconds Single Unders
40 Seconds Double Under Practice

### Movement Subs
Reduce Reps
45 Single Unders (1.5x)
30 Seconds of Double Under Practice

## DEADLIFTS
## Elbows Back & In
Keeping the elbows close to the outside of the legs and tight to the center of the body can help improve the quality and efficiency of the deadlift. Keeping the hands tight to the outside of the legs means the elbows are also close and the arms are longer. When the arms are longer, athletes don't have to reach far down to the ground or stand up any more than they need to with the weight. This can help them maintain a more solid back position. Keeping the elbows back and close to the center of the body means athletes have better control of the load. Just like the cleans earlier in the week, don't let the weight get too forward on the body. Feel the steel.

### Movement Prep
Establish Hand Position
10 Empty Barbell Deadlifts

## OVERHEAD SQUATS
## Elbows Down
During the overhead squat, let's think of pointing the elbows down towards the ground. This position means that the shoulder are externally rotated and can better support the weight overhead in a safe position. When the elbows point towards the back of the room, it likely means the shoulders are rolled forward in a less than ideal position.

### Movement Prep
30 Seconds PVC Overhead Squats
5 Pausing Barbell Overhead Squats
5 Overhead Squats

# PAUSING OVERHEAD SQUAT (20:00 – 35:00)
* Athletes will have 15 minutes to build to a heavy single pausing overhead squat out of the rack
* A couple things to note logistically:
* Knowing athletes will probably be push jerking the weight from the back rack as it gets heavier, it may best to practice that from the beginning with the lighter weights
* As the weight increases, it is safer for athletes to drop the weight to the ground in front of them as opposed to returning it to the back rack
* Athletes can have their buddies on the rack keep them accountable for the 3 second pause by counting out loud

# PRACTICE ROUND (35:00 – 40:00)
## 1 Round
5 Overhead Squats
10 Double Unders
5 Deadlifts
10 Double Unders

# STRATEGY + WOD (40:00 – 60:00)
## OVERHEAD SQUATS
* We can center all our efforts around the overhead squats today, as they are likely the most challenging movement
* Lets aim for 1-2 sets here throughout the workout
* **1 Set:** 15
* **2 Sets:** 8-7 or 9-6

## DEADLIFTS & DOUBLE UNDERS
* Approach these two movements in a way that allows you to complete the overhead squats in 1-2 sets
* It is better to break these up more in order to break the overhead squats up less
* These two movements are also much easier to break than the overhead squats
* Take one break on the rope and a few breaks on the bar as needed
* **Double Unders: **
* 1 Set: 30
* 2 Sets: 15-15 or 20-10
* **Deadlifts: **
* 2 Sets: 8-7 or 9-6
* 3 Sets: 5-5-5 or 6-5-4
# AFTER PARTY
*"After Party" workouts are for those athletes in your gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. The workouts are pulled straight from CompTrain Open Prep programming, so they will always line up with the week on the Class and Competitive programs. The only two days "After Party" workouts won't be included are Thursday and Sundays, as those are 'Rest Days' on the Competitive programs. On these days, we'll include optional cool downs that you can walk your class through as a group. *

## Single Arm Dumbbell Work
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

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