Training Notes – August 13th – 18th 2018

 

Week 1 Of 2 Of The Testing Cycle! 

Notes

1.) This is testing week! Wooooo Hooooo!! This is such a great time for you! This is an awesome time for you to see where you’re at and how far you have come! #1 you NEED to track all of this. I don’t care if you use Zen Planner, My WOD (app), or your journal but you NEED to track all of you results. Why? You may ask….you spend a lot of time and energy to come here. You train a lot and you put in a lot of work to get better. You need to know what you’re doing so you can get better. The more you know, the more you grow! (note = there is class but there is NO testing on Saturday) 

2.) Monday is a pretty jam packed day but you’ll notice that the rest of the week has a lot of extra time for us to warm-up, go over scaling options, prep the movements and really make sure that you’re ready to dominate these test! It’s not about programing everything you can, it’s about programming everything that is needed. We want to have time to fully devote the class to your success in the test. 

3.) In this “Lean and Mean” cycle, you have been training a lot of breath and depth. This means that you have been really focusing on the things that get you more fitness. For example, we give the comparison of FRAN Vs JACKIE and how athletes who do well at FRAN don’t typically cross over into other areas of fitness well. However, when we test multiple variables such as JACKIE, we see that translate into more fitness in other areas. That is why you will see some big changes in your testing cycle. This week, next week, and the record board will get all kinds of “crazy” :). We want to do the things that produce the most value and we want to train the things that have the most productivity. Hence, this cycle is bad to the bone :). 

4.) Attendance is key! Come and come a lot! I will be posting a video in the members group as well about how this will work. During the testing cycle, do not try to make anything up, when it’s over at the end of next week, you’ll have the following week to come in and make up anything you need. 

5.) All classes and programs run the same. There are no changes to conditioning or Olympic Weightlifting. 

 

 

Monday 

Pre Warm-Up

3 Rounds 

10 KBS

10 cuff isolation 

5 barbell press

+

2 Rounds 

10 lunges

10 barbell deadlift

10 barbell back squat 

 

Warm-Up

Dynamic 

 

Test #1

“The CrossFit Total”

1RM Press

1RM Back Squat 

1RM Deadlift 

*7min per lift 

*See chart below for recommended totals 

*Score = Total 

 

Test #2 

“The Death Race” 

5 RFT – 14min cap 

15/12cal on AB

10 Burpees 

 

Cool Down 

1.) 5min row – moderate 

2.) 3min pike stretch 

3.) Roll glutes and hamstrings 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee 

10m frankenstine 

+

3 Rounds 

5 burpee no push-up

5 single leg jumps 

 

Warm-Up

Dynamic Power 

 

Test #3

Max Distance Broad Jump 

*3 Attempts to get the best distance 

 

Test #4

Max Height Box Jump 

*7min to find max height 

Test #5 

“Karen” 

For Time – 15min cap 

150 Wall Ball @ 20/14 

 

Cool Down 

1.) 3min AB – moderate 

2.) 2min ski erg

3.) Roll quads 

 

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 lunges 

10 sit-ups 

30sec jump rope 

+

3 Rounds 

5 barbell thrusters

10 kipping drills on rig 

 

Warm-Up

Dynamic Shoulders 

Barbell Drills 

 

Test #6 

“The Ultimate Warrior” 

For Time – 16min cap 

21-15-9

Thrusters @ 135/95

Bar Muscle-Up 

 

Test #7 

For Time 

1mile Run 

 

Cool Down 

1.) 4min row – moderate

2.) Roll t-spine & lats 

3.) Banded shoulder stretch 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 pass through 

5 HRPU 

10 KBS

+

2 Rounds 

10 KBS

10 OHS with barbell 

 

Warm-Up

OHS Preps 

 

Test #8

“Nancy” 

5 Rounds For Time – 25min cap 

400m Run 

15 OHS @ 95/65 

 

Test #9

For Time 

500m Row 

 

Cool Down 

1.) 3min pike stretch 

2.) 3min ski erg – moderate 

3.) 3min cobra and t-spine roll (alternate) 

 

 

Friday 

Pre Warm-Up

3 Rounds 

10 band pull apart

10 air squats 

10 lunges

+

3 Rounds 

10 sit-ups 

20sec plank

30sec jump rope 

 

Warm-Up

Dynamic 

 

Test #10

“Mary”

20min AMRAP 

5 HSPU 

10 Pistols 

15 Pull-Ups 

 

Test #11

For Time

400m Run 

 

Cool Down 

1.) 3min ski erg 

2.) 3min pike stretch 

3.) Roll hamstrings and calves 

 

 

Saturday 

Pre Warm-Up

3 Rounds 

5 inchworms 

10 sit-ups 

10 lunges 

+

3 Rounds 

10 band pull apart

10 cuff isolation 

7 DB curl to press 

 

Warm-Up

Dynamic 

 

Strength 

A.) 5 Sets 

10 Pendlay Row 

8 RDL to each leg 

 

WOD

#1 – 3 Sets 

500m Row 

20 Wall Ball 

90sec rest 

 

#2 – 3 Sets 

400m Row 

20 KBS @ 54/36 

 

Cool Down 

1.) 3min pike stretch 

2.) 2min split on each leg 

3.) Spend 10min on problem areas 

2018-08-12T21:58:32+00:00August 12th, 2018|WOD|