Author: WodUp

Posted on

August 23, 2019 – CrossFit for Health

A.

Every 4 minute for 20 minutes (5 rounds):
– 3 Chest-to-Bar Pull-Ups
– 6 Toes to Bars
– 9 Front Squats
– 12 Burpees

## GENERAL
* Working through 5 fast paced intervals today
* Rounds begin on the 0-4-8-12-16
* Looking to have somewhere between 1:30-2:00 of rest before starting the next round
* Score is the slowest interval of the 5

## GYMNASTICS
* Choose chest to bar and toes to bar variations and/or rep schemes that you can complete unbroken every round

##FRONT SQUAT
* Choose a moderately heavy barbell weight, but one that you can complete unbroken each round

## BURPEE

## DAILY VIDEO
[Click Here](https://youtu.be/XZIs3jRqlfs)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 60 Seconds
Easy Burpee
PVC Straight Leg Swings (30 Each Side) [Click Here](https://youtu.be/foyEIeygllk)

## 45 Seconds
Moderate Burpee
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)

## 30 Seconds
Fast Burpee
PVC V-Ups [Click Here](https://youtu.be/-lvdWJC5b8M)

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

# TEACHING (12:00 – 25:00)
## CHEST TO BAR
### Push Away
There are two places we want to "push away" during the chest to bar. We can think about pushing away as we're making our way up to the bar. Pushing away from or down on the bar with straight arms allows athletes to get further behind. Getting further behind the bar in the back swing is going to make it easier for them to make chest contact at the top. The second place we can push away is at the top. Bench pressing the bar away from the body enables athletes to maintain a better rhythm to their kip swing that dropping straight down.

### Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups

### Movement Substitutions
Reduce Reps
Banded Chest to Bars or Pull-ups
Jumping Chest to Bars or Pull-ups
Ring Rows

## TOES TO BAR
### Push Away
The upper body action stays the same as the chest to bar. Pressing down with straight arms to get further behind the bar is the goal. With the lower body, after the feet make contact with the bar, the goal is to aggressively push the heels down and back to maintain the rhythm. When the feet slowly return to the arch position, it can disrupt the timing between the lower body and the upper body, causing athletes to swing around. Push the feet away from the bar and behind the body.

### Movement Prep
5 Knees to Waist
5 Knees to Chest
5 Toes to Bar

### Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest
Knees to Waist

## FRONT SQUAT
### Movement Prep
5 Empty Bar Front Squat

*Build to Light Weight*

5 Pausing Front Squat

# PRACTICE ROUND (25:00 – 35:00)
## 1 Round
1 Chest to Bar Pull-ups
2 Toes to Bar
3 Front Squat (Lighter Weight)
4 Burpee

*Build to Workout Weight *

## 1 Round
1 Chest to Bar Pull-ups
2 Toes to Bar
3 Burpee

# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* With the rest built in and manageable numbers in each round, let’s push for unbroken sets on the gymnastics and barbell
* With the score being the slowest round, make sure the first round is performed at a pace you're prepared to maintain

## CHEST TO BAR & TOES TO BAR
* Quickly drop between these two movements to reset the hands and ensure unbroken sets
* While you could hold onto the bar for all 9 reps straight, it can be tricky to transition from one movement to the next

## BURPEE
* Get a fast start on the bike and finish strong knowing rest is coming

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Posted on

August 19, 2019 – CrossFit for Health

A. Alternating Sets: Bent-Over Barbell Row, Alternating Box Step-Up, Farmers Walk

4 sets, for quality, of:
A1. Bent-Over Barbell RowA2. Alternating Box Step-UpA3. Farmers Walk

B.

As Many Rounds and Reps as possible in 15 minutes:
– Forearm Front Plank for 30 seconds
– 5 Pull-Ups
– 7 Burpees
– 9 Goblet Squats @ 32/24 kg

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Posted on

August 16, 2019 – CrossFit for Health

1 Mile Run

A. 10 Rounds For Time of Barbell Thrusters, Pull-Ups, and Burpees

10 Rounds for Time:
– 7 Barbell Thrusters
– 7 Pull-Ups
– 7 Burpees

# "Heartburn"
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test”

*1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees*

## GENERAL
* Going lighter and longer in this repeat workout
* This was last completed on 9.29.18

## BERGERON BEEP TEST
* Thruster and pull-up weight and variation should be something that athletes can complete unbroken each round
* Standard burpees, requiring full extension and small clap overhead
* 1 Round of the Bergeron Beep Test should take no more than 1:30 per round (30 seconds per movement)

## RUN
* Looking for a distance that athletes can complete in 10 minutes or less
* If unable to run:
* 2k Row
* 115/80 Calorie Assault or Echo Bike
* 160/115 Calorie Schwinn Bike
* 3200 Meter Bike Erg

## DAILY VIDEO
[Click Here](https://www.youtube.com/watch?v=fQXOF2ni7ds)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Jog Around Room
Active Dive-bombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
Slow Air Squats

Skip Around Room
Active Dive-bombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
Air Squats

Bear Crawl Around Room
Active Dive-bombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)
Jumping Air Squats

*Have athletes move around perimeter of room like a track for jogs, skips, and bear crawls

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

# TEACHING (12:00 – 25:00)
## PULL-UPS
### See the Feet
The feet lead the way up on the pull-ups. If we were to hold a hollow position on the ground, the feet would be forward of the hips. This is exactly what we want on the bar. Pretend there is a little “circle” in front of the bar that the feet have to hit before the hips can pop. If we hit this circle every time with the feet, athletes will put themselves in a better position to create power and stay balanced. See the daily video for a visual of what this looks like.

### Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Kick & Pops
3 Pull-ups

### Movement Substitutions
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups

## THRUSTERS
### Finish Position
The finish position for our thruster has the bar stacked over the middle of the body. To find the proper finish position more frequently, athletes can also envision another “circle” target directly over their ears. The goal is to hit this target on each rep. A couple way we can do this is to either think about punching the head through or launching the bar up and back. We’ll hold the finish position to give athletes a reference point to come back to.

### Movement Prep
5 Push Press
10 Second Overhead Hold
.
5 Front Squats
10 Second Front Squat Hold
.
5 Thrusters
.
Build to Workout Weight

# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
100 Meter Run
3 Thrusters
3 Pull-ups
3 Burpees

# STRATEGY + WOD (30:00 – 60:00)
## GENERAL
* The run will likely take less overall time and effort than the beep test will
* Let’s prioritize the work inside over a fast initial 1 mile run

## RUN
* Treat this like you are about to run 2 miles instead of 1
* Keeps you moving forward and sets you up nicely to thrive on the beep test

## BERGERON BEEP TEST
* Two options on how to approach each round:
* Go unbroken on the thrusters and pull-ups, slowing the burpees as your “recovery” station
* Break up the pull-ups into two sets from the beginning (this is the easier station to logistically break), steady pace on the burpees, and unbroken thrusters

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