Week of 2.15.21

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, Feb. 15

10:00 BikeErg @ Warm-Up Pace (Sub AirBike)
-OTM (-0:00): 8 Air Squats

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A1. Burpee Tripod Plank (3 x 20s)
A2. MaGill Bird Dog (3 x 4 / side)
A3. Burpee to 6″ Target (3 x 6)

B1. Alternating Dumbbell Snatch (3 x 12) 50/35lbs
B2. Dumbbell Squats (3 x 8) 50/35lbs per Hand
B3. Strict Ring Dips (3 x 3-5)

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For Time
-40 Alternating Dumbbell Snatch 50/35lbs
-30 Dumbbell Squats 50/35lbs per Hand
-20 Strict Ring Dips
-30 Dumbbell Squats 50/35lbs per Hand
-40 Alternating Dumbbell Snatch 50/35lbs

Coach’s Notes: You may hold your Dumbbells for the Squat however you want, but your hands must stay on the handles. Check out this video for some options to play with.

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(Rest 5:00)
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Open Workout 12.1
AMRAP 7:00
-Burpees to 6″ Target

Start this video at the 0:50 Mark to see the Movement Standards

Coach’s Notes: If there is ever a year where this workout gets repeated, it’s this one. CrossFit is offering a equipment free version of all of the workouts, and this would allow everyone (in at least one workout) to do the same thing. In the event of a repeat, your data from this trial run will be invaluable. Video yourself and takes notes after the test. You should be able to hold a similar pace to your 100 Bar-Facing Burpee test from the other week.

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2 Continuous Rounds
-1:00 AirBike @ Recovery Pace, nasal
-1:00 Seal Stretch
-1:00 AirBike @ Recovery Pace, nasal
-1:00 Stretch of Choice

Tuesday, Feb. 16

3 Round @ Warm-Up Pace
-400m Run, nasal
-2x25ft Bodyweight Walking Lunge; Swing Step
-3 Wall Walks

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4 Sets (Rest 1:1)
-2 x 25ft Dumbbell Walking Lunge 50/35lbs
*hold the single dumbbell however you want
*this is probably how many will prefer to hold it

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For Time (10 Min Time Cap)
300 Double Unders
-OTM (+0:00): 8 Alternating Dumbbell Hang Clean & Jerk 50/35lbs

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For Time (10 Min Time Cap)
300 Double Unders
-OTM (+0:00): Bar Muscle-Ups
*if BMU rep max is less than 7, perform 2 reps
*if BMU rep max is between 7-10 perform 3 reps
*if BMU rep max is between 11-15 perform 4 reps
*if BMU rep max is greater than 15, perform 5 reps

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3 Rounds for Quality
-30s Biceps Opener Stretch
-30s Plank Middle Split
-30s Band Assisted Chin-Over-Bar Hold
-30s Rear Plank Hold

Wednesday, Feb. 17

A. Hip Flow (x4 each element)

B1. Cossack Squats (3 x 10) hold onto rig / upright to help maintain better positions
B2. Shuttle Sprint (4 x 25ft) set 1 @ 70%, set 2 @ 85%, set 3 @ 100%
B3. Elevated Cat Pose (4 x 15s)
B4. Planche Plank (4 x 15s)

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C. Handstand Skill Silos
*complete the first silo that applies to you
*if none of the silos apply to you, pick your biggest relative weakness

Silo 1: Less than 20 unbroken Kipping Handstand Push-Ups
A. Kipping Handstand Push-Ups (3 x AMRAP-3) full rest
B. Seated Double Dumbbell Press (4 x 5) As Heavy As Possible
C. Accumulate 2:00 in Heels-to-Wall Handstand Hold

Silo 2: Inconsistent with 25ft Unbroken Sections
[0:00-8:00] Complete Drills 4 through 8 in this playlist
[8:00-15:00] Handstand Walk 25ft Lengths (or) Attempts – on FULL rest

Silo 3: Inconsistent with 30s Static Handstand Holds
[0:00-8:00] Complete Drills 5 through 10 in this playlist
[8:00-15:00] Static Handstand Hold Attempts in 4x4ft Box – Rest 3x your work
*therefore if you complete at 20s HSW, wait 60s before your next attempt

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For Time
-1k Row
-20 Snatch @ 40%
-15 Snatch @ 55%
-10 Snatch @ 65%
-5 Snatch @ 75%
*round each to nearest 5lbs
*change your own weights
[Rest exactly 2:00]
-Max Unbroken Overhead Squat @ 75% of Snatch
*this is a single set – when you drop the bar, you’re done

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Row 2k @ Zone 1, nasal
BikeErg 3k @ Zone 1, nasal (Sub AirBike)

Thursday, Feb. 18

(Recovery Day)

AM

[0:00-8:00] Focused Attention Mediation
*seated in quiet place, focus on counting slow controlled breaths
*if you get to 10, start over again
*if you realize your are thinking and have lost count, let it go and restart at one again [8:00-20:00] Mobility – Self-Directed

PM

A. Aerobic Accessory
30:00 @ Conversational Pace
-500m Row @ Zone 0
-15 Tabletop Glute Bridges
-15 Banded Face Pulls @ Controlled Tempo
-1mi AirBike @ Zone 0
-8 Palov Press per side
-8 Push-Ups @ 31×5

B. Band Pull Apart (2 x 20)
C. Banded Crossover Squatting Victory (2 x 20)
D. L-Sit Raises (2 x 15-20)
E. Seated Biceps Stretch (2:00)

F. Visualization: Seated, Quiet Place, Eyes Closed
*incorperate everything you would feel, see & hear in this test
*in your mind’s eye, in first person, complete the following workout…
4 Rounds for Time
-18 Bar-Facing Burpees
-12 DB Box Step-Up 24/20″ 50/35lbs per Hand
-8 Toes-to-Bar

Before Bed: Spine Health Routine
A1. Alternating Scorpions (3 x 8 alternating)
A2. Seal Push-Ups (3 x 8)
A3. Up-Dog to Down-Dog (3 x 8 per position)
A4. Supine Torso Rotation (3 x 10s / side)
A5. Lateral Body Stretch using Door / Rig (3 x 10s side)

Friday, Feb. 19

The Name Game #27

A. 2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row
-10 Alternating Step-Ups 24/20″

B1. Burpees to 8/7ft Touch (2 x 4) Rest 30s
B2. Front Squat Hold (2 x 30s) empty bar, rest 30s
B3. Banded Front Rack Stretch (2 x 30s / side) no rest

C. Hanging Gymnastics Prep Routine

D. Dumbbell Step-Up (2 x 10) 24/20″ 50/35lbs | Rest 45s

E. Rehearsal
3:00 AirBike @ 10:00 Test Wattage
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3 Rounds @ Workout Pace
-8 Dumbbell Step-Ups 24/20” 50/35lbs
-5 Toes-to-Bar
-3 Burpees to 8/7ft Touch
…
Build to 85% in Clean & Jerk – all singles

(Rest 4-6:00)

F. Test

“Seven Eleven”

[24 min Time Cap]
7 Rounds for Time (Event 1)
-16 Dumbbell Step-Ups 24/20” 50/35lbs
-11 Toes-to-Bar
-7 Burpees to 8/7ft Touch
*you must touch the target with both hands
…
In remaining time (Event 2)
-Establish 1RM Clean & Jerk
*the event 1 score is your time (or) number of completed reps
*the event 2 score is your load lifted in pounds

G. 5:00 AirBike @ Recovery Pace

H. Foam Roll – 5:00 Clock – Muscle Groups of Choice

Saturday, Feb. 20

The Name Game #28

A. Row 1k @ Ramping Pace – nasal

B1. PVC Dislocates (3 x 10)
B2. Single Unders (3 x 50)
B3. Barbell Good Morning (3 x 8) @40×0
B4. BTN Barbell Snatch Grip Strict Press (3 x 6)

C. EMOM 7: 10-20 Double Unders + 3-5 Power Snatch 75/55lbs

(Rest 4-6:00)

D. Test

“Eleven One”

Open Workout 11.1
AMRAP 10:00
-30 Double Unders
-15 Power Snatch 75/55lbs

E. 5:00 AirBike @ Recovery Pace

F1. Calf Stair Stretch (3 x 0:30 / side)
F2. Elevated Pigeon Pose (3 x 0:30 / side)
F3. Finger-Facing Wrist Stretch (3 x 0:30s)
F4. 2-Way Neck Stretch (3 x 0:30 / side)

Sunday, Feb. 21

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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