Week of 9.14.20

Monday, Sept. 14

AM (optional)

Aerobic Accmumulation
45-60 Minutes @Zone 2 Heart Rate Zone
*Erg of Choice

PM

A. ZOAR Snatch Warm-Up

B. Every 2 Minutes x 6 Sets: 1 Complex @ 84-86% of Snatch
(Power Snatch + Squat Snatch + Squat Snatch)
*drop the bar & reset each rep, not Touch-N-Go

C. Front Squat (6 x 2) @20×0 @87-89%
*take 2-3 warm-up sets before counting your 6 working sets
*during the warm-up sets, maintain a full grip on the bar (no fingertip grip)
*how to read tempo

D1. Barbell Bent Row (4 x 8) heavy but strict
D2. Bench Press (4 x 8) @RPE 7/10

E. Couch Stretch (2:00 / side)

F. Chest Stretch (2:00)

Tuesday, Sept. 15

A. 5:00 AirBike @Zone 0 Heart Rate

B. 3 Rounds @warm-up pace
-1 Wall Walk + 10s Handstand Hold
*only “nose” & “toes” touching the wall
-30s Jumping Jacks
-30s Seal Push-Ups
-30s Alternating Scorpions

C. Double Unders (Skill – Week 3)

Silo 1: Less than 10 Double Unders unbroken consistently
10:00 Clock: Work your way through this playlist of progressions
*spend at least 5:00 practicing double unders
*make sure you are fully rested before attempting a new set
*film yourself doing double unders and critique yourself

Silo 2: 10-50 Double Unders unbroken consistently
Every 90s x 3 Sets: 1 Set of Max Unbroken Double Unders in Corridor
+
EMOM 5: 1 Rope Acceleration

Silo 3: 50 or more unbroken Double Unders consistently
EMOM 12
-Odd: 30s of Double Unders (for max reps) goal = 55+ reps
-Even: 40s AirBike @100-110% of 10:00 Test Avg Wattage

D. Strict Pulling
Strict Chest-to-Bar Pull-Ups (3 x 3-4) full rest
*band assisted, bodyweight or weighted to make appropriately challenging
*pick a harder variation than last week

E. Ring Row Hold at Chest (4 x 20s)
*make it a tough body angle for your strength level

F. Interval
6 Rounds for Time (Rest 1:30 b/w)
-6 Hang Power Clean @68-70% of Power Clean 1RM
-9 Box Jumps 30/24″
-12 Bar-Facing Burpees; As Fast As Possible
*complete bar-facing burpees

Use the thigh pause variant for “F”

G. Mobility
Middle Split on the Wall (2 x 2:30)

Wednesday, Sept. 16

A. 3 Rounds @ warm-up pace
-60s Row, 1:1 Breath-to-Stroke Ratio, Nasal Breathing Only
-30s Kang Squat
*Round 1 with bodyweight, Rounds 2 & 3 with empty barbell
-12 Front Rack Elbow Rotations

B. Trunk Stiffness Prep
MaGill’s Big-3
2 Sets of: 3x Brace + Breath (for each exercise)

C. CrossFit Total

Coach’s Notes: The CrossFit Total (Squat, Press, Deadlift) is a great test of Absolute Strength. The weights will move slowly (compared to Oly) and high degree of neural drive and Intra-Abdominal Pressure are needed to be successful. See below for interpreting your results. Best of luck.

Back Squat
-Build to 90%
-3 Attempts to Find a Max

Strict Press
-Build to 90%
-3 Attempts to Find a Max

Deadlift
-Build to 90%
-3 Attempts to Find a Max
*do not permit spine rounding
*treat this as a training max, not a competition true 1RM

Article via CrossFit Inc: The CrossFit Total Results Breakdown

[wpdiscuz-feedback id=”6xxm4d6o3g” question=”Record 4 metrics: Press, Squat, Deadlift, Total (e.g. 185, 365, 455, 1005)” opened=”0″][/wpdiscuz-feedback]

Please record your results.

D. Blended Cyclical
20:00 AirBike @ easy pace
-Every 3 Minutes (-0:00): 15/12 Calorie Row @ 1k TT Pace
*minus 0:00 means do not complete a row set at the start of the workout

E. Flush
-Walk with Breath Sync: walk until you can sustain a 4-step inhale, 6-step exhale with relative comfort

F. Mobility
Self-Directed, based on tightness from CrossFit Total
*pull ideas for mobility work from this playlist

Thursday, Sept. 17

(Recovery Day)

AM (optional)
45-60 Minutes @Zone 1 Heart Rate Zone
*Erg of Choice

PM (Recovery Session)

Aerobic Accessory
4 Rounds (32:00)
-1:00 Row @Z0 Heart Rate
-1:00 Single Unders
-1:00 Kettlebell RDL (single light KB b/w legs) @3030
-1:00 Ring Row Hold at Chest; easy incline
-1:00 AirBike @Z0 Heart Rate
-1:00 Single Unders
-1:00 Air Squat Hold with Rig Support
-1:00 Planche Plank

B. Mobility
Move Through…
-1:30 Hip Internal Rotation Stretch (per side)
-1:30 Elevated Pigeon Pose (per side)
-1:00 Calf Stair Stretch (per side)
-1:00 Elevated Achilles Stretch (per side)

C. Desk Athlete Mobility Checklist
Complete the following at any point during your day
-Quads: 1:30 Couch Stretch per side
-Hip Flexors: 1:30 Kneeling Hip Flexor Stretch per side
-Shoulders: 2:00 Seated Bicep Stretch
-T-Spine: 2:00 Elevated Cat Pose
-Neck: 0:45 2-Way Neck Stretch per side

Friday, Sept. 18

A. ZOAR Clean & Jerk Warm-Up
*Ski Erg for Part 1 (sub row)

B. Every 2 Minutes x 6 Sets @88-91% of Clean
-Squat Clean + 2 Front Squats

C. Handstand Walk

Silo 1: Unable to consistently hit 50ft unbroken
15:00 Clock: Move through this Progression of Drills

Silo 2: Able to consistently hit 50ft unbroken
For Time: 200ft Handstand Walk; 8 x 25′ (TEST)
*Use the Open standard: you must kick up behind the line
*If you fall, back up 3ft & Restart

[wpdiscuz-feedback id=”3ebesxufax” question=”Record time (e.g. 3:45)” opened=”0″][/wpdiscuz-feedback]

Please Record Your Results.

D. Interval
AMRAP 13:00
-15/12 Calorie Ski
*sub AirBike
-1 Legless Rope Climb 15′
*scale = use legs
*sub = 5 supinated strict pull-ups (palms facing you)

E. SkiErg: 10:00 @Zone 1 Heart Rate
*sub Rower

F. Mobility
2 Rounds
-1:00 Fingers-Facing Wrist Stretch
-0:20 Tabletop Glute Bridge
-1:00 Overhead Triceps Stretch (per side)
-0:20 Tabletop Glute Bridge

Saturday, Sept. 19

The Name Game

Prior to the session: Complete the ZOAR Competition Guide.

A. Thermo
7:00 AirBike @ 50% of 10:00 Test Wattage
-On the Minute (-0:00 & -7:00): 8s Burst to 200% of 10:00 Test Wattage

B. Mobility
3 Rounds, for Quality
-0:30 Alternating Lizards
-0:30 Up Dog to Down Dog
-0:30 Banded Front Rack Stretch per side

C. Movement Prep
EMOM 4: 4-6 Bar-Facing Burpees
*practicing consistent footwork and efficient technique
*View Technique Video
+
EMOM 4: 3-5 Power Cleans 115/85lbs
*take additional warm-up prior as needed
+
Bar Beat Kips (2×4-6) rest as needed
Knees-to-Chest (2×4-6) rest as needed
Toes-to-Bar (2×4-6) rest as needed

D. Rehearsal
Complete @ Workout Pace
-12 Bar-Facing Burpees
-12 Power Cleans 115/85lbs
-12 Toes-to-Bar

(Rest 4-6:00 & Go!)

E. Test

“Bar Crawl”

For Time [10:00 Time Cap]
-60 Bar-Facing Burpees
-60 Power Cleans 115/85lbs
-60 Toes-to-Bar

[wpdiscuz-feedback id=”tdk3asez2q” question=”Please Record Number of Completed Reps (e.g. 134) or Time of Completion (e.g. 9:47)” opened=”0″][/wpdiscuz-feedback]

Please Record Your Results

F. Flush
AirBike 5-7:00 @ recovery pace

G. Mobility
Accumulate the following as you see fit…
-2:00 Fingers-Facing Wrist Stretch
-2:00 Seated Biceps Stretch
-2:00 T-Spine Opener
-2:00 Lizard Stretch (1:00 / side)

Sunday, Sept. 20

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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