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Metcon

Strict JT

Woodworker

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Workout

Tuesday

https://youtu.be/KbACaRWbDSQ

Warm-up

WARM-UP
8 Minutes Straight:
-1 Minute line-Hops
-1 Minute Glute Bridges Video (https://www.youtube.com/watch?v=iRImeYTD2jU&feature=youtu.be)

-1 Minute line-hops
-1:00 Hollow Rocks Video (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be)

-1 Minute line-hops
-1 Minute Glute Bridge Walkouts Video (https://www.youtube.com/watch?v=gp4VBp8_WSY&feature=youtu.be)

1 Minute line-hops
1 Minute Sit-Ups

Home WOD

Choose a version and finish with Body Armor

Metcon (Time)

For Time:
400m Run
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run

SUBS
Run:
-500m Row
-800m Bike Erg
-40/30 Cal AB

STIMULUS
-This big, longer chipper workout will challenge our metabolic conditioning
-Let's chip away at the double under and sit-ups movements in manageable chunks
-A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
-If we stay under control for the first half, we'll be able to attack the second half
-Find paces and break-up strategies that you see yourself improving upon

Metcon (Time)

For Time:
100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run

SUBS
Run
-50-40-30-20-10 Box Jumps/Stair Jumps
-20 x 10m Shuttle Runs

STIMULUS
-This big, longer chipper workout will challenge our metabolic conditioning
-Let's chip away at the line hops and sit-ups movements in manageable chunks
-A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
-Use a line in the floor or tape to create a lateral jumping pattern, over and back counts as 1 line hop
-If we stay under control for the first half, we'll be able to attack the second half
-Find paces and break-up strategies that you see yourself improving upon

Body Armor

Metcon (No Measure)

4 Giant Sets, Not for Score:
:30s Single Arm Russian Swings (left)
:30s Single Arm Overhead Hold (left)
:30s Single Arm Russian Swings (right)
:30s Single Arm Overhead Hold (right)
Rest as needed between sets.

Not for score, but for quality.
Movement demo - Video (https://www.youtube.com/watch?v=P2Mbp13gw9g&feature=youtu.be)

Single Arm Russian Swings:
-Maintain "hammer grip" (thumbs up)
-Swing to chest level

Single Arm Overhead Hold:
-Extension of the elbow and midline is the focus
-Never stop pushing (elbow extension)
-Cinch down ribcage of the arm overhead (midline)

Strength

If you have the equipment

Strict JT (Time)

21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

SUBS
OVERALL WORKOUT:
-Reduce Volume

STRICT HANDSTAND PUSH-UPS:
-Reduce Reps
-Feet on Box or Bench Video

STRICT RING DIPS:
-Reduce Reps
-Banded Ring Dips

PUSH-UPS:
-Reduce Reps
-Elevate Hands to Box or Bench
-Knee Push-ups

STIMULUS
GENERAL
-"Strict JT" is a cycle benchmark we will re-test
-This triplet workout is an all upper body pushing focused gymnastics piece
-Because it is high interference (all pressing), you'll likely benefit from breaking each movement up into small sets from the very beginning
-Choose rep numbers based off the strict handstand push-ups or struct ring dips
-Your first round number should be something that you could complete unbroken when fresh
-Reducing the overall volume is an option:
15-12-9
12-9-6
9-7-5

STRICT RING DIPS
-The front of the shoulder should descend below the elbow in the bottom of the dip

Metcon

Woodworker (Time)

For Time:
100 Double Unders
75/50 Calorie Row
50 Burpee Box Jumps (24"/20")
75/50 Calorie Row
100 Double Unders

SUBS
DOUBLE UNDERS:
-Reduce Reps
-2 Minutes of Practice for 100 Reps
-150 Single Unders (1.5x)

STIMULUS
GENERAL
-Working on the medium-long side for this cardio focused chipper workout
-We expect this workout to last between 15-20 minutes

DOUBLE UNDERS
-Choose a rep number or variation that allows you to clear this movement in 2 minutes or less

BURPEE BOX JUMPS
-Stand to full extension on top of the box
-You can jump or step out of the burpee, but should jump up to the box
-Face the box in the burpee

STRATEGY
GENERAL
-The strategy here is fairly simple
-The front half of the workout mirrors the back
-The goal is to hold a pace on the first set of double unders and row, along with the burpee box jumps, that allows you to move just as fast, if not faster, on the last set of row and double unders

ROW & BURPEE BOX JUMPS
-Smooth is fast on the row and burpee box jumps
-Rather than thinking of the first round of rowing as 75/50 calories, imagine being on there for the full 150/100
-Having the full workload in mind can help you pace this movement out effectively
-Move at a steady, robotic pace through the burpee box jumps that allows you to re-create your pace on the rower for the second round

DOUBLE UNDERS
-Here are a several options on how to breakup the Double Unders:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, April 07, 2020

Male Clients

Sylvain
Thibault

5:30 PM CrossFit

38:26

Female Clients