For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, June 28
A1. Cossack Squat (4 x 6) 2s pause each rep
A2. Hanging Hollow Pulses (4 x 6)
A3. Sumo Stance Good Morning (4 x 6) @30×0, empty bar
A4. Muscle Snatch (4 x 6) empty bar
B. Overhead Squat (3 x 3) empty bar @44×1
C. Pause Front Squat + 2 Front Squat (6 Sets) 84%
D. Snatch
At 0:00 | 3 Snatch @ 84%
At 3:00 | 5 Snatch @ 78%
At 6:00 | 7 Snatch @ 74%
At 10:00 | “Randy”
For Time: 75 Snatches 75/55lbs
E. Chest-to-Bar (5 x 50% of Rep Max) rest to recovery
+
EMOM 18
1) 40s AirBike
2) 40s SkiErg (Sub Rower)
*min 1-6 = easy
*min 7-12 = moderate
*min 13-18 = strong
Coach’s Notes: While elements like “Randy” and Chest-to-Bars are super helpful for developing specific qualities needed in CrossFit, it’s also important that we continue to get regular doses of “engine work.” The final piece of today is a great example of this. You’re only limited by your raw capacity at the end, not your skill or strength level.
Tuesday, June 29
4 Rounds @ Warm-Up Pace
-8 Step-Ups 24/20″
-5 Muscle-Up Ring Row; Strict
-20s Goblet Squat Hold 25lbs
-3 Low Ring Transitions
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A. TGU (2 x 2 / arm) light to moderate
B. TnG Squat Clean: Build to Heavy Triple
C. Every 2:30 x 6 Sets:
-1 Split Jerk 85-87%
-5 Strict Handstand Push-Ups; Deficit as Able
D. Handstand Silos
Silo 1: Less than 25ft Unbroken Consistently
Move Through:
–Plank Shoulder Taps (2 x 20s)
*pause touching your shoulder on each rep for 1 second
–Shoulder Taps; Heels-to-Wall (2 x 8-10 / side)
-Lateral Handstand Walk on the Wall (3 x 5ft L + 5ft R)
-Every 30-45s x 8-10: 1 Handstand Walk Attempt
Silo 2: More than 25ft Unbroken Consistently
–Shoulder Taps; Heels-to-Wall (2 x 8-10 / side)
…
AMRAP 6:00
-12/9 Calorie Ski
-25ft Handstand Walk
*replicate your pace from last week, but know that you will be progressing this by executing the next piece of the workout in tandem with this.
(Rest 5:00 before completing “E”)
E. For Time
AMRAP 9:00
1…2…3…
-Wall Walk; Open 2021 Standard
-Deadlift 65%
F. 3 Rounds
-1:00 Walk
-1:00 Foam Roll Low Back
-1:00 Supine Hamstring Stretch; split evenly
Wednesday, July 30
A. ZOAR Snatch Warm-Up
*run for part 1
B. Power Snatch: Build to double @ 75% of SN
*drop & reset quickly b/w reps
C. MetCon
3 Rounds for Time
-800m Run
-15 Power Snatch 135/95lbs
D. Deficit Snatch High Pull (5 x 3) 105% of Snatch
E. Muscle-Up Density
EMOM 5: 15s Max Bar Muscle-Ups
(Rest 3:00)
EMOM 5: 15s Max Ring Muscle-Ups
*for the athletes without consistent muscle-ups yet, perform strict pull-ups for the first EMOM and strict ring dips for the second EMOM.
F1. Elbows-in-Rings Chest Stretch (2 x 1:00)
F2. Banded Lat Stretch (2 x 0:45 / side)
G. 4:00 Supine Breathing @4080 cadence
Thursday, July 1
4 Rounds @ Warm-Up Pace
-20s Heels-to-Wall Handstand Hold
-8 Alternating Step-Ups 30/24″
-30s Passive Squat Hold
-12 Calorie Cyclical of Choice – nasal
+
Double Under Silos
Silo 1: Less than 10 Double Unders unbroken consistently
A. High, Slow Single Unders (3 x 30) rest 30s
B1. Penguin Hops (4 x 15) ran
B2. Double Down Drill (4 x 15-20) ran
C. Every 90s x 6: Max Unbroken Double Unders
Silo 2: 10-50 Double Unders unbroken consistently
E2M x 4 Sets: Max Unbroken Double Unders
…
EMOM 6
1) 45s of Single Unders
2) 45s of Speed Steps
Silo 3: 50 or more unbroken Double Unders consistently
AMRAP 3:00
-35 Double Unders
-8 Box Jump, Step Down 24/20″
(Rest 2:00 & Repeat)
+
A1. Elevated Cat Pose (3 x 1:00) Rest 10s
A2. Elevated Cat Pose End Range Isometrics (3 x 10s.10s) Rest 10s
*first cluster actively open the joint, second cluster actively close the joint
B1. Seated Biceps Stretch (2 x 60s) Rest 15s
B2. Tabletop Glute Bridges (2 x 25) Rest 15s
C. Lizard Stretch (3 x 1:00 / side)
D. Couch Stretch (2:00 / side)
E. Frog Stretch (4:00)
*during this breathe @ 4080 cadence
Friday, July 2
5:00 AirBike @ Easy Pace
+
A1. Front Squat (3 x 3) 75/55lbs @44×1
A2. Kettlebell Arm Bar (3 x 5 / arm) 35/25lbs
A3. Broad Jump (3 x 1.1.1) Rest 2s, Rest as Needed
B. Snatch: Build to 96%
C. Clean & Jerk: Build to 95%
D. Back Squat
(4 x 2) 85% – AFAP on the raise
(4 x 1) 92%
+
4 Sets:
-50/37 Calorie AirBike @ Repeatable Power
*200m Farmer’s Walk 25/15lbs per Hand @ Relaxed Pace after each set
+
-5:00 AirBike @ Recovery Pace
-3:00 Frog Stretch
Saturday, July 3
The MASH
A. 5:00 AirBike @ Easy Pace (Nasal Breathing Only)
B1. Bar Beat Kips (3 x 6-8)
B2. Squatting Ankle Mobility (3 x 20s)
B3. Single Unders (3 x 75)
B4. RDL; empty barbell (3 x 6) 4s lower each rep
C. Build to Squat Clean Triple 225/155lbs (or) 85%, whichever is less
D. Movement Prep
Hit 1-2 small sets of each of the following…
-Toes-to-Bar
-Double Unders
–DB Box Step Overs
-Deadlift
–Rope Climb
(Rest 5:00)
E. Sport
For Total Time
3 Rounds
-15 Toes-to-Bar
-55 Double Unders
-3 Squat Clean 225/155lbs (or) 85%, whichever is less
(Rest Exactly 5:00)
50 DB Box Step-Over 24/20″ 50/35lbs per Hand
(Rest Exactly 5:00)
8 Rounds for Time
-8 Deadlift 225/155lbs
-1 Rope Climb 15′
F. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)
G. 5:00 Mobility of Choice – the tender bits
Sunday, July 4
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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