Week of 1.25.21

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

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Monday, Jan. 25

A. Row 2000m @ Ramping Pace, nasal breathing only
-Start @ 5k TT Pace +15s and build every 500m

B1. PVC Dislocate (or) Banded Dislocate (3 x 10)
B2. Kettlebell Goblet Squat Hold (3 x 8 Deep Breaths) 35/25lbs
B3. Single Leg Dumbbell RDL (3 x 6 / leg) 35/25lbs

C. EMOM 5: 5-7 Overhead Squats 95/65lbs

D. Build to Overhead Squat Weight for the Workout

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E5M x 3 Sets:
[0:00-0:30] Max Chest-to-Bar Pull-Ups
[0:30-1:00] Rest
[1:00-2:00] Max Bar-Facing Burpees
[2:00-2:30] Rest
[2:30-3:00] 1 Squat Snatch + 4 Overhead Squat @ 85-90% of Snatch
*times are respective to each round

Coach’s Notes: On of the themes of the Open is fatigued strength. You rarely (if ever) get to lift heavy without first expressing some fitness. The skill of lifting with consistency and precision while breathing heavy is an important thing to master. This is one way we can practice it. The barbell weight should be heavy, but you should not be worried about missing either.

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40-30-20-10 @ Aerobic Power, Nasal Breathing Only
-SkiErg Calories (M & F) sub the rower
-Row Rows @ Controlled Tempo

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Banded Lat Stretch: Accumulate 3:00 / side

Tuesday, Jan. 26

A1. Banded Monster Walk (3 x 20s / direction) rest 15s
A2. Tabletop Glute Bridges (3 x 12) rest 15s
A3. Wall Walk (3 x 3) Rest 60s

B1. Front Squat, empty bar (3 x 3) @28×1
B2. Hip Transfer Box Jump (3 x 5) 24/20″

C. Strength
[0:00-10:00] Find a Heavy Complex: Power Clean + Front Squat + Jerk
[10:00-18:00] Find a Heavy: Back Squat Double

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CrossFit Open Workout 11.2
AMRAP 15:00
-9 Deadlifts 155/100lbs
-12 Hand-Release Push-ups
-15 Box Jumps 24/20″

Coach’s Notes: I picked this workout for a number of reasons. One, it isn’t a common Open retest for most athletes, so likely you will be able to beat your last score of this test…if you actually have one. Two, 2011 was the only hear that had 6 workouts, so I think it is a possibility 6 workouts would appear over the course of the 3-week event this year. Third, the movements align closely with the stimulus and time domain I wanted for the day. The feel will be similar to “Day of the Dead” from the other week in The Name Game, but since the weight is lighter you will be forced to push the pace more on the other movements, rather than treating them as a recovery.

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Accumulate…
-2:00 Foam Roll Back
-1:30 Supine Hamstring Stretch per side
-1:00 Calf Stair Stretch per side

Wednesday, Jan. 27

A. EMOM 8: 4x25ft Shuttle Run
*one foot and one hand must touch past each line
*if the Open were to have running, this is how they would *likely* do it

B1. Dead Hang (3 x 20s)
B2. Ring Row (3 x 6-8) each rep w/ 1s pause at the top
B3. T-Spine Opener (3 x 30s)

C1. Burpee to Pull-Up Bar Touch (5×5) Rest 10s
C2. Strict Chest-to-Bar (5×3) scale to pull-up if this is maximal | Rest 30s

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EMOM 30
1) 0-20s Mark: Max Burpee Bar Muscle-Ups
2) 0-25s Mark: SkiErg Sprint (sub: rower)
3) 0-30s Mark: Dumbbell Alternating Hang Split Snatch 50/35lbs per Hand
4) 0-60s Mark: Bike @ Zone 3 (BikeErg or AirBike)
5) Rest

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Kneeling Hip Flexor Stretch (2:00 / side)
Seated Biceps Stretch (1:30)

Thursday, Jan. 28

(Recovery Day)

AM
2:00 Supine Breathing @4080

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Box Breathing: Start @1111 cadence
*each breath add 1s to each “side” of the box, until RPE 7
*upon RPE 7, immediately (no breaks) begin stepping your way back down the ladder, subtracting 1s per “side” of the box

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Joint Rotations Warm-Up

PM
A. 3:00 AirBike (or) Row @ Zone 0
B1. Seated Biceps Stretch (2 x 1:00)
B2. Tabletop Glute Bridge (2 x 20)
C. 3:00 AirBike (or) Row @ Zone 0
D1. T-Spine Opener (3 x 45s)
D2. Wall Walk + Shoulder Flexion (3 x 3)
*complete a wall walk, but stop with your hands ~12″ from the wall. Then push your hand through your hands to the wall, touching if you are able. Hold “nose & toes” on wall for 10s, then lower out of wall walk
E 3:00 AirBike (or) Row @ Zone 0
F1. Elevated Achilles Stretch (2 x 40s / side) moderate kettlebell on knee, sick hips low
F2. Alternating Step-Up (2 x 12) 30/24″
G. 3:00 AirBike (or) Row @ Zone 0
H1. Frog Stretch (3 x 45s)
H2. Swiss Ball Adductor Squeeze (3 x 5.5.5s) Rest 5s, Rest 30s
*put exercise ball between your knees and squeeze @80% of max tension (sub a foam roller or med ball)
I. 3:00 AirBike (or) Row @ Zone 0
J. Deck Squat (3 x 5)

Before Bed
Move Though…
-1:00 Seated Single Leg Hip Rotations (split evenly b/w legs)
-1:00 Scorpion Stretch (split evenly b/w sides)
-1:00 Lizard Stretch (split evenly b/w sides)
-1:00 Seal Stretch
-5:00 Middle Split on the Wall: Breathing @4040 cadence

Friday, Jan. 27

A. ZOAR Snatch Warm-Up
*Run for Part 1

B. Snatch (2 x 1.1.1.1.1.1.1) Rest 15s, Rest 4:00
*that’s 7 clusters
*complete set 1 @ 78% and set 2 @ 82%

C. Front Squat Clusters (4×2.1.1) Rest 20s, Rest 3:00
*complete all sets between 88-91%

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Fatigued Skill Practice (15:00 Clock)

Coach’s Notes: Pick an Open skill in which you are -relatively speaking- weak. It should be a skill you have, but as fatigue creeps in, it begins to breakdown. Examples include, touch-n-go clean and jerks, double unders, handstand walking, etc. Begin by doing something to pre-fatigue your body (1:00 or less) and then go into a manageable set of that exercise. Rest to full recovery and repeat. I’ve including some examples in the spreadsheet for consideration.

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AirBike @ Recovery Pace
-E2M (-0:00): 1 Set of Toes-to-Bar
*Continue until you have reach 300% of your Toes-to-Bar Rep Max

Coach’s Notes: In other words, if you can do 12 Toes-to-Bar in an maximal unbroken set, continue this format until you have accumulated 36 reps. If you can do 28, then you go until 84 reps. Each set should be manageable and repeatable, not maximal. The AirBike pace should not contribute to overall fatigue.

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10-15:00 Mobility of Choice – Self-Directed

Saturday, Jan. 28

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
Row 1k @ Ramping Pace
*start @ 5k TT Pace +15s and build every 200m

B1. Banded Front Rack Stretch (3 x 20s / side)
B2. Bar Beat Kips (3 x 8)
B3. Goblet Squat Hold (3 x 20s) light
B4. Arch Body Hold (3 x 20s)
B5. Elevated Achilles Stretch (3 x 20s / side)
*use a light Kettlebell on the knee + sink the hips low

C. Movement Prep – Move Through…
-6 Thrusters – empty bar
-6 Ring Rows – easy angle
-6 Thrusters – empty bar
-2.2.2 Strict Pull-Ups
-6 Thrusters 95/65lbs
-6 Kipping Chest-to-Bar

D. Rehearsal
3:00 AirBike @ 10:00 Test Avg. Wattage
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9-6-3 @ Workout Pace
-Thrusters 95/65lbs
-Chest-to-Bar Pull-Ups

E. Test

“Point Five”

For Time // 21-18-15-12-9-6-3
-Thrusters 95/65lbs
-Chest-to-Bar Pull-Ups

F. Flush – 5:00 AirBike @ Recovery Pace

G. Foam Roll – 5:00 – Lats & Quads

Sunday, Jan. 29

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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