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Week Overview
This is the final week of our Sports Foundations Phase 1.
As a result, we will take an additional recovery day on Friday to make sure any accumulated fatigue is cleared up going into the new cycle: Sports Foundations Phase 2.
There will an overview video for that cycle next week, but *surprise, surprise* you’ll be doing CrossFit.
Monday, September 27
EMOM 12 @ Z1
1) 45s Row
2) 45s AirBike
3) 45s Single Unders
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A1. Barbell Front Rack Rotations (3 x 12) empty bar
A2. Boot Strappers (3 x 8)
A3. MaGill Curl Up (3 x 5 / side)
B1. Front Squat (3 x 3) 50% @33×1 – rest 20s
B2. Ice Skater Jumps (3 x 8) @ ME – rest 75s
C. Power Clean & Push Jerk: Build to 1.1.1 @ 82-84% of C&J
*row 250m @ cruise pace before each set
-rest b/w sets until 9/10 recovery
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For Time
-21-18-15 Row Cals
-21-18-15 Thruster 95/65lb
(Rest 4:00)
For Time
-21-18-15 AirBike Cals
-12-9-6 Hang Squat Clean 115/85lb
(Rest 4:00)
-21-18-15 Row Cals
-9-6-3 Squat Clean 155/105lb
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Row 2k @ Cruise Pace (Zone 2)
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Seated Banded Hamstring Curls (2 x 40 / leg)
Tuesday, September 28
10:00 Walk (Outside Preferred)
-OTM(+0:00): Breath Pause to RPE 8
*a breath pause is a hold on the exhale
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Double Unders Silos
Silo 1: Rep Max <40
[10:00 Clock] Double Under Playlist
*move through each item practicing small sets with “perfect” technique
*spend the last 5:00 on working for big, unbroken, unfatigued sets
*full rest b/w all skills & attempts
Silo 2: Rep Max >40
350 Double Unders for Time (10min Cap)
-OTM(+0:00): 5 Burpees to 6″ Target
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A. Deadlift: Build to 225/155lb for a set of 5 TnG
B. Wall Ball (3 x 11) rest 15-30s
C. Row Cals (2 x 15 Cals) rest 20s, complete @ projected test pace
D. HSPU (2-3 x 4.3.2) rest 10-15s b/w clusters, rest 45-75s b/w sets
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For Time
-55 Deadlift 225/155lb
-55 Wall Ball 20/14lb to 10/9ft
-55 Row Cals
-55 Handstand Push-Ups
Coach’s Notes: This is similar workout to Open 16.4/17.4, except instead of an AMRAP, it is for Time. If you did that workout, looking back at how far you got will give you a good idea of (A) how to pace this for today, and (B) the degree to which you have improved over the past 4.5 years.
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Accumulate; as you see fit:
-200% of Strict Pull-Up Rep Max
-200% of Strict Ring Dip Rep Max
-2:00 Side Plank per Side
Wednesday, September 29
A. ZOAR Snatch Warm-Up
*row for part 1
B. Snatch + 3 OHS: Build to 90% of Snatch (or) 78% of OHS, whichever is less
Coach’s Notes: I want you to take at least 6 sets to get to your ending weight. Therefore, pick your ending weight at work in reverse.
So if your Snatch 1RM is 185lb (90% is 167lb) and your OHS 1RM is 220lb (78% is 172lb), then you’ll be ending at 167lb (the lighter of the two) and maybe you’ll hit 167, 160, 155, 150, 145, 140 after taking several warm-up sets with lighter weight and an empty barbell.
Building in a manner similar to this is something that I would recommend for everyone, not just for today’s session. Don’t take huge jumps in warm-ups and expect technique to feel consistent or your joint to feel good.
C. Back Squat: Build to Heavy Single
*a heavy single is not a max…it’s a heavy single 🙂
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For Time [Use External Clock]
Accumulate 2k Rowing @ 500m TT Pace (or) Faster
*you have 5 stroke to get under that pace
*hold it as long as you can
*when you fail, rest 60s
*note total time, including rest
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12:00 AirBike @ Recovery Pace – nasal
-E3M(+0:00): Foam Roll 60s; Choice Muscle Groups
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Couch Stretch (2 x 1:30 / side)
Thursday, September 30
(Recovery Day)
EMOM 21
1) 40s AirBike @ Z1
2) 40s Single Unders
3) 40s Alt Box Step-Ups 24/20″
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A1. HFT (3 x 8 / leg)
A2. PVC (or) Banded Dislocate in Curled Seiza Sit (3 x 15)
B1. Up-Dog to Down-Dog (3 x 12)
B2. Alternating Lizards + Inside Arm Sky Reach (3 x 12)
C1. High Plank Hold (3 x 30s)
C2. Rear Plank Hold (3 x 30s)
C3. Blocked Upright Squat (3 x 30s)
*drive knees out & heels down
D1. Wall Walk + 12s Overhead Opener (3 x 2) rest 15s
D2. Elevated Cat Pose End Range Isometrics (3 x 10s / way) rest 30s
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Friday, October 1
(Recovery Day)
Row 500m @ Smooth Pace
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EMOM 4
1) 15s Row @ Sprinty Pace
2) 3 Hip Transfer Box Jumps 20″
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(Rest 3:00)
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500m Row Time Trial (ReTest)
…
5:00 Walk with Breath Sync
…
5 Rounds
-2:00 AirBike (or) Ski @ Zone 0
-2:00 Choice Mobility (or) Foam Roll
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7:00 Supine Breathing @ 4080 Cadence
*follow-along audio track here…
Saturday, October 2
The Name Game
2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row
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A1. Box Step-Ups (3 x 12)
A2. Elevated Achilles Stretch (3 x 20s/side) 25lb
A3. Burpee (3 x 6)
A4. Elevated Cat Pose (3 x 20s)
B. Shoulder-to-Overhead: Build to 3 Small Sets @ Workout Weight
*after each set, perform 4 box jump, step down 24/20″
C. Rehearsal
3-5-7 // Complete @ Workout Pace
-Burpee Box Jump Over 24/20″
-Shoulder-to-Overhead 155/105lb
“Over It”
For Time // 10-20-30
-Burpee Box Jump Over 24/20”
-Shoulder-to-Overhead 155/105lb
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3 Rounds
-90s AirBike @ Recovery Pace
-45s Overhead Triceps Stretch / arm
-45s Calf Stair Stretch / leg
Sunday, October 3
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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