Personal Trainer & Functional Fitness in Bangkok
Learn Speed, Agility, & Coordination with Olympic Style Lifting
Power Clean and Jerk
– 7 sets of 2-4 reps
Rest as needed
As Many Rounds and Reps as possible in 10 minutes:
– 3 Power Cleans
– 3 Toes to Bars
– 6 Power Cleans
– 6 Toes to Bars
– 9 Power Cleans
– 9 Toes to Bars
6-8
4 sets, for quality, of:
A1. 6-8 Bent-Over Barbell RowsA2. 12-16 Alternating Box Step-UpsA3. Prowler Push 30 meters
As Many Rounds and Reps as possible in 14 minutes:
– 10 Barbell Thrusters
– 5 Pull-Ups
– 50 Single Unders
CrossFit Open 20.1
10 Rounds for Time:
– 8 Barbell Ground to Overheads @ 95/65 lbs
– 10 Bar Facing Burpees
Time Cap: 15 minutes
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
There is no tiebreak for this workout.
EQUIPMENT
– Barbell(s)
– Standard bumper plates (18-inch diameter) to load barbell for burpee
– Collars to secure the plates on the barbell
– Plates to load to the appropriate weight for your division*
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
– Film the plates and barbell so the loads can be seen clearly.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.
This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 33 thrusters, then 33 jumping pull-ups. The athlete will repeat this couplet, performing 27 thrusters and 27 jumping pull-ups, 21 and 21, 15 and 15, and finally 9 and 9.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.
DAILY MINDSET
“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth
How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.
Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.
Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.
Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.
"Open 20.1"
10 Rounds:
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
Time Cap: 15 Minutes
Kilos: 43/29
20.1 INFO
Workout Description & Scorecard: Click Here
Movement Standards: Click Here
GENERAL
In order to support judging in a class setting, we'll allot time for 2 heats and 2 practice rounds
For athletes simply doing this as another workout, not for the Open, let's choose a weight that allows for ideally unbroken sets on the barbell
LOGISTICS
You can have athletes with no need for a judge go in heat 1 to give athletes who would like a judge more time to warmup for heat 2
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
60 Seconds
PVC Pass Throughs Click Here
Active Spidermans Click Here
Push-up to Down Dog Click Here
40 Seconds
PVC Overhead Squats
Mountain Climbers Click Here
Push-up to Down Dog Click Here
20 Seconds
PVC Pass Throughs (More Narrow)
Lateral PVC Burpees
Push-up to Down Dog Click Here
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)
BAR FACING BURPEES
Footwork
This year there is the option to step up or jump up out of the burpee. Knowing we have 100 bar facing burpees ahead of us, the step up burpee will definitely be the best option until maybe the last round. On top of this footwork, we can also aim to stay as close as we can to the bar. Over 100 reps, every little advantage matters. Step the front foot very close to the bar out of the burpee and keep the top of the head close to the bar when initiating the burpee on the other side.
Movement Prep
4 Bar Facing Burpees (Slow)
4 Bar Facing Burpees (Faster)
GROUND TO OVERHEAD
Footwork
One thing that can make cycling a barbell easier is finding a middle ground for the feet to hang out in. On a heavier lift, we would move the feet from hip width to shoulder width in the clean or the snatch. On a lighter barbell, keeping the feet right around the receiving position can simplify the movement and minimize the amount of "dancing" that happens. Rather than moving the feet from this position, we can simply think about moving the hips back and down to receive the barbell. "Keeping the feet in concrete" can also help prevent any "star-fishing" upon catching the bar.
Movement Prep
3 Hang Power Cleans
3 Push Jerks
.
3 Power Clean & Jerks
.
3 Hang Power Snatches
3 Power Snatches
Build to Workout Weight
HEAT 1 PRACTICE ROUND (20:00 – 25:00)
1 Round:
5 Ground to Overhead
5 Bar Facing Burpees
HEAT 1 STRATEGY + WOD (25:00 – 40:00)
GROUND TO OVERHEAD
This workout leaves us with several options
The first is: "Do we clean and jerk or snatch?"
This answer is athlete dependent based on how heavy the weight is
If there is a second thought about the weight or the technique of the snatch, the clean and jerk is likely the better option
If the weight is fairly light and athletes are comfortable with the movement, the snatch can be quicker
BAR FACING BURPEES
The second question is: "Do we step up or jump up the burpee?"
Watching the live steam of the 20.1 announcement, even some of the best athletes in the world are stepping up from the very beginning
This option helps control the heart rate and is more consistent that the jump up
PACING
A 10-round workout is a great test of pacing
We want to find a pace that we are confident in maintaining across the whole workout
There are two places to "slow down" that can help you find the right speed for you
The first is the barbell, where you can break into 2-3 sets can help you stay smooth
If you see yourself breaking later in the workout, break from the beginning
2 Sets: 4-4
3 Sets: 3-2-2
The second place to slow down is the burpees
Steady reps where you don't slow down at all are the goal
Coming off the 10th rep, athletes should be able to immediately grab their barbell for their first set
Finding a place to slow down can help your round splits from rounds 1-10 stay pretty close
HEAT 2 PRACTICE ROUND (40:00 – 45:00)
1 Round:
5 Ground to Overhead
5 Bar Facing Burpees
HEAT 2 STRATEGY + WOD (45:00 – 60:00)
Same as Heat 1*
AFTER PARTY
COOL DOWN
Chest Stretch: 1 Minute Each Side Click Here
Lower Back Foam Roll: 2 Minutes
**3-Way Shoulder Stretch: **30 Seconds Each Stretch Click Here
10 Rounds for Time:
– 8 Barbell Ground to Overheads @ 65/45 lbs
– 10 Bar Facing Burpees
Time Cap: 15 minutes
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.
The athlete may step over the bar on the burpees.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
There is no tiebreak for this workout.
EQUIPMENT
– Barbell(s)
– Standard bumper plates (18-inch diameter) to load barbell for burpee
– Collars to secure the plates on the barbell
– Plates to load to the appropriate weight for your division*
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
– Film the plates and barbell so the loads can be seen clearly.
– Videos must be uncut and unedited to accurately display the performance.
– Your judge and a clock or timer must be visible throughout the workout.
– Shoot the video so all exercises can be seen clearly meeting the movement standards.
– Videos shot with a fisheye lens or similar lens may be rejected.
This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 33 thrusters, then 33 jumping pull-ups. The athlete will repeat this couplet, performing 27 thrusters and 27 jumping pull-ups, 21 and 21, 15 and 15, and finally 9 and 9.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.
10-12
4 sets, for quality, of:
A1. 10-12 Barbell Bench PressesA2. 20-24 Barbell Single Leg Romanian DeadliftsA3. 10-12 Dumbbell Standing Triceps Extensions
Ranjith's Specials
Special Workout by Coach RanScoring: Not Scored
Power Snatch
– 7 sets of 3 reps
Rest as needed
21-15-9 Reps for Time:
– Hang Power Snatch
– Hand Release Push-Up
– Weighted Box Step-Over
10-12
4 sets, for quality, of:
A1. 10-12 Back SquatsA2. 20-24 Dumbbell One-Arm Bent-Over RowsA3. 20-24 Dumbbell Bicep Curls
3 Rounds for Time:
– 15 Front Squats
– 15 Pull-Ups
– Run 400 meters
Burn Baby Burn
Every 1 minute for 50 minutes (5 rounds):
Minute 1
– Row Max Distance
Minute 2
– Rest
Minute 3
– 5 Push-Ups
– 10 Air Squats
Minute 4
– Rest
Minute 5
– 3 Pull-Ups
– 8 Lunges
Minute 6
– Rest
Minute 7
– Forearm Front Plank
Minute 8
– Rest
Minute 9
– Max Single Unders
Minute 10
– Rest
Woohoo!
5 Rounds for Time:
– Run 400 meters
– 30 Soft Landing Box Jumps 24/20 inches
– 30 Wall Ball Shots @ 20/14 lbs
## GENERAL
* "Kelly" is a longer, CrossFit "Girl" workout that we last completed on 6.30.18
* Times can range anywhere from the mid 20's to close to 40 minutes
* We're allotting a full 40 minutes for today's simple triplet benchmark
## WALLBALLS
* The biggest thing to consider today is wallball weight
* This should be a weight that athlete can complete the 30 reps in no more that 3 sets
* With 150 total reps, going lighter or reducing overall volume will be the most common subs
## BOX JUMPS
* Athletes should stand to full extension at the top of each box jump
## RUN
* If unable to run, complete one of the following:
* 500 Meter Row
* 800 Meter Bike Erg
* 28/20 Calorie Assault or Echo Bike
* 40/28 Calorie Schwinn Bike
## DAILY VIDEO
[Click Here](https://youtu.be/DpW1nmU3XwY)
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## Warmup Run
200 Meter Row
## 30 Seconds
Jumping Jacks
Box Step-ups
Air Squats to Medicine Ball
Jumping Jacks
Lateral Box Step-ups (30 Seconds Each Leg)
Squats Holding Medicine Ball
Jumping Jacks
Low Box Jumps (Step Down)
Push Press & Reach with Medicine Ball
# TEACHING (10:00 – 15:00)
## BOX JUMPS & WALLBALLS
### Open the Hips
On both of today's indoor movements, let's focus in on opening the hips hard. With 60 reps back to back, how we do one is how we'll do both. Shorting the hip extension on either leads to less elevation on our body or the ball. Open the hips hard before bringing the knees up and open the hips hard before pressing the ball to the target. See the daily video for an visual of both.
### Box Jump Movement Prep
10 Max Height Jumps in Place (No Box)
5 Low Box Jumps
5 Workout Height Box Jumps
### Wallball Movement Prep
5 Medicine Ball Thrusters
5 Max Height Wallballs
5 Wallballs
# PRACTICE ROUND (15:00 – 20:00)
## 1 Round
100 Meter Run
5 Box Jumps
5 Wallballs
# STRATEGY + WOD (20:00 – 60:00)
## GENERAL
* The first thing we can focus on today is pushing for big sets on the wallballs
* That is the only station we would stop moving on
* Today is a great opportunity to train big sets
* Look to complete these within 1-3 sets:
* 1 Set: 30
* 2 Sets: 15-15 or 20-10
* 3 Sets: 12-10-8 or 10-10-10
* Hold a moderate pace on the runs and a steady cadence on the box jumps that you can maintain across all 5 rounds
* These should be paces that allow you to thrive through big sets on the ball
# 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 Thursdays, we'll include optional cool downs that you can walk your class through as a group.*
## Barbell Overhead Walking Lunge
Build to a Heavy at Each Distance:
100' Barbell Overhead Lunge
50' Barbell Overhead Lunge
25' Barbell Overhead Lunge
Rest as Needed Between Sets
10-12
4 sets, for quality, of:
A1. 10-12 DeadliftsA2. 10-12 Ring DipsA3. Forearm Front Plank for 1 minute
As Many Rounds and Reps as possible in 12 minutes:
– 8 Barbell Sumo Deadlift High Pulls @ 75/55 lbs
– 10 Toes to Bars
– 12 Push-Ups
– 30 Double-Unders
Test Week
Every 5 minute for 40 minutes (2 rounds):
Minutes 1 – 5
– 10 Wall Ball Shots @ 75/55 lbs
– 10 Soft Landing Box Jumps
– Farmers Walk @ 30 lbs
Minutes 6 – 10
– Rest
Minutes 11 – 15
– Row for 5 minutes
Minutes 16 – 20
– Rest for 5 minutes