Week of 1.11.21

For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.

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New Season Updates

For more read My Thoughts on the 2021 CrossFit Games Competition Rulebook.

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Monday, Jan. 11

A. Row 1500m @ Ramping Pace
-Start @ 5k TT Pace +15s and build every 200m

B1. PVC (or) Banded Dislocate (3 x 10)
B2. Snatch Grip RDL (3 x 8) @40×0
B3. Front Squat Hold (3 x 30s) empty barbell

C. Build to Heavy Complex for the Day: Hang Snatch + 3 Overhead Squats
*only one miss permitted

D. Build to 80% for a Squat Clean Double (drop & reset)

+
4 Rounds for Time
-12 Toes-to-Bar
-30 Double Unders
-5 Squat Cleans, Ascending Weight Each Round
-1:00 Rest
*Barbell Weights – 55%, 65%, 75%, 85%
(round to the nearest 5lb / 2kg increment)

Coach’s Notes: For athletes who are proficient at Toes-to-Bar and Double Unders, you can treat those movements as a buy in of sorts to get to the barbell. If you are confident in your ability for Battery, consider hitting for first two bars Touch-N-Go. The rest time is short, but it’s made even shorter by having to change weights in that window. The technique and positions you use when loading and unloading plates is important and shouldn’t be overlooked.
…
2:00 from the end of your MetCon a Timer Starts

[0:00-5:00] Row @ 5k TT Pace +15-25s [At 6:00]
For Time // 18-15-12
-Chest-to-Bar Pull-Up
-Thrusters 115/85lbs

+
Ski 1k – Damper 1, light pressure, nasal breathing only
(sub rowing)

Tuesday, Jan. 12

A1. Banded Monster Walk (3 x 20s / direction) rest 15s
A2. Tabletop Glute Bridges (3 x 12) rest 15s
A3. Dumbbell Staggered Stance RDL (3 x 5 / leg) @40×0 | 35/20lbs per Hand | Rest 15s
A4. Wall Walk (3 x 3) Rest 60s

B1. TnG No-Contact Muscle Snatch (6×3) @45-50% of Snatch | No Rest
B2. Bar-Facing Burpee (6×6) @sprinty pace | Rest 0:45

C. Handstand Push-Up Test

Silo 1: If you have at least 7 Unbroken Strict HSPUs
For Time: 50 Strict Handstand Push-Ups (Test)

Silo 2: If you have 6 or less Unbroken Strict HSPUs
For Time: 50 Kipping Handstand Push-Ups (Test)

[wpdiscuz-feedback id=”qm92lfzy4t” question=”Please note your time and whether strict or kipping” opened=”0″][/wpdiscuz-feedback]

Please record your test results.

+
8 Rounds for Time
-8 Bar-Facing Burpee @ Sprinty Pace
-15s Rest / Transition
-5 Touch-N-Go Deadlift @ 315/205lbs (or) 70%, whichever is lighter
-Rest to 7 out of 10 Recovery b/w Rounds

+
8 Rounds @ Zone 2
-25/19 Calorie AirBike (Do not reset the monitor)
-Walk 50m
+
Accumulate 2:00 Supine Hamstring Stretch per side

Wednesday, Jan. 13

A. x8: 15s Run, 15s Walk

B1. Dip Stretch; on the Low Rings (3 x 20s)
B2. Ring Row (3 x 6)
B3. Dead Hang from Pull-Up Bar (3 x 20s)
B4. Gorilla Grab Wrist Stretch (3 x 20s)

C. Barbell Warm-Up of Choice

+
EMOM 5: 20s Max Squat Snatch 75/55lbs
…
EMOM 5: 20s Max Overhead Squat 75/55lbs

Coach’s Notes: If your positions feel sub-par today, work to move rhythmically throughout the 20s. If your positions feel good, speed up the cycle speed of both movements as quickly as possible. In the squat snatch, shorten the pull and punch yourself under the bar to accelerate cycle speeds. In the overhead squat, stay vertical through your torso and don’t allow any movement in the shoulders.

+
A. Scap Pull-Ups on Rings (3 x 6-8)
B. Ring Beat Kips (2 x 6-8)
C. Mount + Hips-to-Rings (1.1.1.1.1) Rest 30s

D. Ring Muscle-Up: A few reps as warm-up based on your abilities

E. Box Jump Overs (3 x 6) rest as needed

+
AMRAP 5:00
-12 Box Jump Overs 24/20″
-3 Ring Muscle-Ups

(Rest 2:00)

AMRAP 5:00
-6 Box Step-Overs 50/35lbs per Hand, 24/20″
-2 Ring Muscle-Ups

+
1k Ski or Row @ 5k TT Pace +10-15s
+
5:00 Foam Rolling
*focus on the lats and calves

Thursday, Jan. 14

(Recovery Day)

AM
Supine Breathing: Accumulate 8:00 @6-6-12-6 Cadence (10 total breaths)
*if you need to stop to catch your breath, breath easy for 30s before restarting

+
A1. Quadruped Spinal Circles (3 x 30s)
A2. Spinal Waves (3 x 30s)
B1. Seal Push-Ups (3 x 10)
B2. Alternating Scorpions (3 x 10)
B3. Tabletop Glute Bridges (3 x 10)
C. Accumulate 3:00 in Passive Squat Hold

PM
8:00 AirBike (or) Row @ Zone 1
+
Joint Rotations Warm-Up

+
A. Palov Press (3 x 12 / side)
B. Banded Cross Body Chop (3 x 12 / side)
C. Kneeling Overhead Plank: Accumulate 1:30
D. Arch Body Hold: Accumulate 1:30
+
A1. Seiza Sit (3 x 20s)
A2. Kneeling Hip Flexor Stretch (3 x 30s / side)
B. Couch Stretch (2 x 1:00 / side)
C. Couch Stretch + Banded Distraction (2:00 / side)
D. Natural Leg Extension + Band Assist (2 x 5) @6111
E1. Frog Stretch (3 x 1:00)
E2. Quadruped Hip Rotations (3 x 5 / leg)
*trace big circles with your knee, keeping your knee bent to 90 degrees
*each circle should take about 6-8s
F. Glute Med Stretch (1:00 / side)

Before Bed
2 x 2:00 Stretch of Choice: Your Top Priority Area
+
4:00 Supine Breathing @4080 cadence

Friday, Jan. 15

A. ZOAR Clean & Jerk Warm-Up
*AirBike for Part 1

B. Build to 5RM Push Jerk from the floor

C. Front Squat Waves (3,2,1 | 3,2,1)
*on Wave 1, pick a moderate load for each (RPE 7/10)
*on Wave 2, pick a heavy load for each set (RPE 8.5/9)

D. Supinated Strict Pull-Ups (4 x 5)
*weight or assist to make each set challenging
*supinated means palms facing you

E. Burpee Positional Breathing
3 Rounds, for Quality
-3 Breaths Prone in Burpee
-3 Breaths in Kneeling Plank
-3 Breaths in Lunge Step; Hands Remain on Floor
-Finish the Burpee

F. Burpee Skill Practice
EMOM 4: 4-6 Bar-Facing Burpees
*practice different variations & then stick with the one you plan to use

G. 100 Bar-Facing Burpees For Time (Test)
*this is a ReTest from Sept-22

[wpdiscuz-feedback id=”qm92lfzy4t” question=”please note your time” opened=”0″][/wpdiscuz-feedback]

Please Record Your Time.

H. Mobility
3 Rounds
-1:00 Seated Biceps Stretch
-0:45 Lizard Stretch per side

Saturday, Jan. 16

The Name Game

This session will be left blank until Thursday evening. The goal is for the workout to be unknown until close to when you will perform it, much like an Open test.

Take these mock tests seriously, even if you view yourself as a recreational athlete. This means doing your part in maximizing your sleep, nutritional content & timing, and of course doing your homework to prepare for the actual workout: memorizing rep schemes, movement standards, etc.

Completing the ZOAR Competition Guide can be helpful in this process.

If possible, (1) have someone at your gym judge you who isn’t afraid to call “no reps,” (2) film yourself, including an intro stating your name & the workout plus showing all equipment (3) do anything else possible to mimic the exact setting and specifics of an Open test (e.g. time of day of test, music volume, caffeine or supplementation, etc.)

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A. Thermo
-2:00 Row @ Smooth Pace
-2:00 AirBike @ Smooth Pace
-2:00 Row @ 5k Pace

B1. PVC Dislocate (3 x 10) @ slow tempo
B2. Goblet Squat Hold (3 x 30s)
B3. Kang Squat (3 x 5) Pausing 2s in each position

C. Movement Prep (Move Through, Resting as Needed)
-3 Rounds: 5 RDL + 5 SG High Pull + 5 OHS w/ empty bar
-5 Squat Snatch Singles @ 35%
-4 Squat Snatch Singles @ 50%
-3 Squat Snatch Singles @ 70%
-2 Squat Snatch Singles @ 85%

D. Rehearsal – Complete @ Workout Pace
20/16 Cal Row
…
Half the prescribed reps at the last bar you believe you will make it to

E. Test

“Pull & Pray”

For Time
Row Calories | M: 10-20-30-40-50 (or) F: 7-16-25-34-43
Squat Snatch: 10-8-6-4-2
*Male Bars: 95-135-185-225-245lbs
*Female Bars: 65-95-125-155-175lbs
*change your own weights
*your score is the number of completed reps before you get time capped (or) a your time if you finish the entire workout
[Round 3 Time Cap – 9 Min]
[Round 4 Time Cap – 12 Min]
[Round 5 Time Cap – 15 Min]

F. Flush – 5:00 AirBike @ Recovery Pace

G. Mobility – 5:00 Clock – Self-Directed

Sunday, Jan. 17

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

Ask Questions. Record Results. Share Wins. Talk Trash.