Class sizes will start to increase throughout this week as visitors for the CrossFit Games starting arriving in Madison. Introduce yourself to people you don’t know!
400m with a plate in each hand
Tabata Air Squat
Tabata Sit Up
Immediately followed by:
We’re going to pinch grip carry today! Why should you work on that pinch grip? Having strong fingers, hands, and wrists helps you lift more weight and allows you to hold the weight for longer time and more reps. This translates to better results in the gym. Grip training goes well beyond squeezing grippers or stress balls. So, grab a plate in each hand today I recommend lighter than you think you will need.) And walk 400m. This is one where it feels decent at first, but 400m is a long way and your hands will get tired. And once you get out to the 400m mark, you still have to walk it back.
Then we have some more fun planned for you! We are going to start out with a Tabata air squat or sit up and then we’ll switch and do the other. Partner up with someone to share abmats if you want to use one, or you can work on that posture and do it without.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. So you will want to pace yourself a bit to make sure that you can keep up that number for all 8 rounds.
As soon as the last interval of the second Tabata is done, the clock will immediately start for 4 minutes of burpees!
THEN, we are going to do some math – your score today is your 2 Tabata scores added, then multiplied by number of burpees completed.
Goal is at least 10 burpees per minute.
In 18 minutes build to a heavy 1 Rep Max Hang Power Clean
Every 2 minutes for 12 minutes
3 Hang power cleans at 60% of above
5 Box jumps (30/24)
After we warm up, we are going to put 18 minutes on the clock and you will be able to work at your own pace to a heavy 1 rep max effort Hang Power Clean. Group up with a few other folks and share the work of loading/changing plates while resting in between sets.
Be sure to start from that good hang position and catch it in the power position, ready for squat if needed (no super wide feet and leaning backwards). The power position is anything above parallel, so you still can (and will want to) get underneath that bar to catch it.
After that, we will tackle an EMOM (every minute on the minute). You’ll load 60% of your weight from the hang power clean you did earlier. Do 3 of those and then 5 higher than usual box jumps. The cleans and the jumps should take about a minute (or less) and the you should have a full minute to rest. We want you to be very mindful of the higher box jumps.
If class size is large, people can group up for the Power portion. For the workout, people can alternate even and odd minutes to start on.
Coordination and Balance
With a 22 minute clock:
Run 1 mile
As many rounds as possible of:
10 Air Squats
8 Alternating Dumbbell/Kettlebell Snatches
It’s time again to work on those pistols! We have a few options to modify and scale them depending on where you need work – strength, coordination, balance, or flexibility. Your Coach will walk you through some options and then you’ll work through 3 sets of 10 (5 per side). If you don’t have them yet, try a few modifications to work all the areas.
We will then put 22 minutes on the clock and you will start out with a one mile run, then you will come back inside and with your time remaining work through as many rounds as you can of 10 air squats, 8 alternating dumbbell or kettlebell snatches (you can even partner up with someone and share to alternate so you get to work both, ) and finally 6 burpees.
Goal is to have 12-ish minutes left for the movements. Hopefully people can get 5-7 rounds in. With larger classes, people will have to share the dumbbells. People can also use kettlebells for the snatches.
Seated Box Jumps
15 Overhead Squats (96/65)
We will work on our seated box jumps today! This is a great way to learn to use that powerful hip drive from a stationary position (you won’t be able to get that extra dip to initiate the movement.) This transfers over into so many other movements we do at the gym! It will really force you to open up your hips and get all that power from them.
And then we take on one of our favorites – Nancy! Simple by design, brutal in execution. Five rounds of 400m run and 15 overhead squats. It’s a fantastic couplet that will keep you moving and gasping for breath. Be sure and scale the overhead weight so that you can get the full range of motion – all the way down to the bottom of that squat and do it with decent form. Overhead squats are unforgiving. Choose wisely!
600m with a heavy kettlebell
Alternate Hands each 200m
15 Ring Rows/Pull Ups/Chest to Bar Pull Ups
30 Alternating Pistols
We are going to work on that grip strength today by doing some suitcase carries! The suitcase carry is a heavy kettlebell in one hand. We’ll go 200m and then switch hands – 600m total. You’ll have to use that core to brace with all that extra weight on one side so you’ll be working more than just that grip strength today!
After that we are going to take those pull ups up a notch and see where we are at with chest to bar pull ups. Today being a strength day is a very good day to work on that pull up strength. Try some strict pull ups, get as far as you can, modify the number of reps each round to make it an appropriate level of difficulty. You can also choose ring rows which will also most certainly work all the muscles needed for pull ups!
We will then give that upper body a rest and work on those pistols! 30 alternating if you are proficient doing them. Modify as needed by lowering the reps, using a box, using a small metal plate for heel height, or a 10 or 15 pound plate as a counter balance. Try a few different variation throughout the workout to work all of the areas that might be weak – this will get you to those pistols on your own faster!
Calories on the Rower
Hang Power Cleans (75/55)
*200m Run after each round
Let’s work on those Power Cleans today! We’ll start with that barbell on the floor, use those hips and pop that bar into a good front rack position. When you receive the barbell for a power clean, you should still be in a good position to squat if you had to, you are just catching in a partial squat – anything above parallel is considered a power clean. You should NOT be leaning back and landing with your feet in a super wide stance!
We are going to then do some really light weight hang power cleans and rowing for calories. Those hang power cleans should feel really light after the heavier cleans we did earlier in class. Your grip strength, however, from the hang cleans and grabbing the rower handle will become an issue in the workout. But don’t worry, I have your back – you can head out for a 200m run in between each round to shake those hands out!
For larger classes, have half start on the rower and half start on the cleans.
7 Thrusters (95/65)
7 Pull Ups/Ring Rows
We are going to lift some heavy things today – it’s back squat day! We’ll start with 3 sets of 5 reps for the warm up and then move to 5 sets of 3 working sets. Try and add weight each round, but you must have excellent form to do so! You must have full range of motion – which means getting below parallel in the bottom of the squat, and you must work to keep your chest up – don’t cave in!
We had so much fun with the Lucky Sevens workout last week – let’s do it again today!. Seven minutes on the clock, 7 reps of 7 Fran-weight Thrusters and 7 Pull Ups or Ring Rows. It’s like a deconstructed Fran – if you do it right, you should get 1 round per minute, which is 49 reps which is the same as Fran! Fancy that!
If you can’t do 7 unbroken pull ups for at least 1 round, modify right away. This is a fast and furious workout today – we need you to keep moving the entire 7 minutes (you should feel just as exhausted after doing Fran.) Alternate rounds of jumping pull ups and ring rows – be sure to do both so you get the benefits of both!
Strength and full range of motion
Row 50 calories
150 Double Unders
50 Sit Ups
We are going to work on those pistols again today! These might be a weakness for you right now, but we are going to work all month long to make them a strength! I know several people have already gotten their first pistols this month – congratulations and make sure to put that on the Accomplishments Board and ring that bell!
Our workout today is like Annie – but better!
Larger classes with split up and half will start with the sit ups, then the double unders, and then row. Hopefully everyone will stagger enough that rower space won’t be an issue. A 50 calorie row should take about 3-4 minutes. Try for 1 calorie per pull. 150 double unders plus 50 sit ups should take about the same amount of time (coincidence?!?!)
When you partner up for this to share rowers, pick someone that is about the same speed at double unders as you are (this will be the biggest varying factor in the workout.) It is a lot of double unders and today is a great day to work on them – we have a lot of reps, a longer workout, and a great chance to get that heart rate up whether we are doing double unders or attempts. The Coach will help you pick a good number of double unders for scaling, a good number of attempts to make at them, and/or a good amount of time to spend working on them today. It’s great to practice double unders under pressure and when you are tired – it definitely changes the dynamic of the movement!
Alternating Single Arm Kettlebell Push Press
Depth Jumps – one of my favorites! Depth jumps are a variation of the box jump that further develop explosive power and increase vertical jump. You’ll start with 2 boxes set up 3 feet apart. The first box should be 12-16” tall and the second box should be 20-26” tall. Standing on the smaller box, take a falling step off the box, land with both feet on the ground and quickly use that stretch reflex to jump onto the second box. Depth jumps are a great drill for improving vertical leap and power. You should gain energy from the impact that you absorb, stabilize, and transfer to your muscles and tendons for a more explosive jump.
Then we will take on some kettlebell swings, goblet squats and alternating single arm kettlebell push press (that’s a mouth full!) The good news is that the number of reps will go down.
Make sure that your chest stays upright in those kettlebell swings. You shouldn’t be pulling with your lower back and you definitely shouldn’t have lower back pain after doing these. The power comes from your hips, not your back (or your arms.)
Keep that chest upright for the goblet squats as well. Let the weight pull you down for a better squat position, not pull you forward to cave in on yourself.
And lastly we are going to work on some single arm stuff. One arm will most likely be easier than the other. Single arm exercises are a great way to strengthen that weak side – it won’t be able to rely on the strong side to take the brunt of the work! In the workout today you will do 5 per side and then switch sides (you don’t have to alternate after each rep, but we do want to make sure to do the same amount on both sides.)
Wall Climbs, Kicking Up to Handstand, Handstand Hold
Max Effort Handstand Hold x 3
25 Med Ball Cleans
25 Overhead Walking Lunges with Med Ball
20 Med Ball Cleans
20 Overhead Walking Lunges with Med Ball
15 Med Ball Cleans
15 Overhead Walking Lunges with Med Ball
10 Med Ball Cleans
10 Overhead Walking Lunges with Med Ball
5 Med Ball Cleans
5 Overhead Walking Lunges with Med Ball
We are going to work on being inverted today and all the ways we can get there! We’ll start with some good wall climbs, then if you are comfortable with that, move on to kicking up into that handstand. After that, we will work on max effort handstand holds. You’ll get 3 attempts to see how long you can hold a good handstand position. (We’ll review what that means in class.) You can wall climb or kick up to get into that hold position.
We are going to review good med ball clean technique and then work through a couplet of med ball cleans and overhead walking lunges with the med ball. You’ll be spending a lot of time with that ball today – be sure to pick a good one!
Keep those arms locked out with those overhead lunges. Don’t let the ball rest on your head. If you keep your shoulders engaged and your elbows locked the ball can rest nicely on your skeletal system and your muscles won’t have to do as much of the work.
The reps go down as you go through. Work at a consistent pace and keep moving!