WOD

2:00 Banded Glute Activation
Then
Every 2:00 For 6:00
Run 200m
5 KB Taters

Skill/strength
Pistol work

1:30 KB/Ankle Stretch, per side

*use this time to practice some form of 1 legged squats to works towards a pistol
16 Cossack Squats
12 Pistol Negatives,
12 per leg (Standing on box)
*are you amazing at pistols, ok don’t stand around, try some weighted pistols

Wod- 18 minute Cap *add 1 second to time for every incomplete rep
25′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 5 reps)
30 Wallballs 20/14lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 10 reps)
60 DB Snatches 50/35lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 10 reps)
30 Wallballs 20/14lbs
25′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 5 reps)
60 Pistols


Feel: Muscular Overload
Pacing: Sustain
target Score: 12 – 18 Minutes (recommended 18 minute cap)
Firebreather Score: Sub-10 Minutes

Scaling

  • Lunges: 25’ Sections should be UB, athletes can switch arms at any point.
  • Wallballs: Ideally 1 – 2 sets, but never more than 3.
  • DB Snatches: Should not exceed 4 Minutes. Athletes should be able to perform 20 reps to start their set.
  • Pistols: a lot of variance here, goal is to get everyone squatting on one leg using either a box or a band to do so.

Coach Focus: Pistol will vary greatly. struggle through pistols at the end of the workout because by that point most of the intensity as taken place. goal is to have everyone doing some form of 1 legged squat even if that means they time cap at 18 minutes

Extra work
every 2 minutes for 14 minutes (7 rounds)
200m
10 burpees
Scale number of burpees (up or down) so you have 30 seconds rest


Sunday Funday – partners- try to split evenly 35 minute cap
1000m ski buy in
Then
90 Pull-Ups
90 Shoulder-to-Overheads (95/65 lb)
90 Front Squats (95/65 lb)
90 Burpees
1000 m ski cash out


8am Endurance
Run 5k (or run walk… or sprint/crawl)
Time to get your practice run in for the Bill Sheehan Turkey Sandwich 5k.
Remember test and retest. this is the first the test. 2nd is the actual event which we will be holding at the gym because that actually worked out better than meeting at the trail as in years past.

If there are enough people that are interested in getting faster for the Turkey Sandwich 5k I will be happy to post a simple yet effective running program that you can do at home. you only have to run 2 or 3 times a week (and show up for crossfit) and i promise you will get faster.

Hate running? even a better reason to show up today.

9am- solo
Every Minute for 24 Minutes, alternating movements
(8 rounds)
8 Devil’s Presses 50s/35s
15 Toes to Bar
Rest
(first minute is devil press, second t2b, third rest)

Feel: Muscular Overload
Pacing: Reach/Sustain
Target Score: Finish all 8 Rounds with appropriate modifications if needed
Firebreather Score: Finish all 8 Rounds as written
Scaling

  • DP: Reduce weight before reps. Some athletes will require 1-2 fewer reps to finish all 8 sets.
  • T2B: 1-3 Sets. Reduce reps for less proficient athletes, but keep in mind the following minute is a rest station.

Coach Focus: For many, this workout will essentially be 2 minutes of work followed by 1 minute of rest. Push your athletes to move faster than they want to, especially on the Devil’s Presses. Slow Devil’s Presses won’t get it done today.



What is a shoulder swimmer
click the link
Shoulder Swimmers – YouTube

Warm up
3 Rounds*
6 Push Up
10 Air squats
200 m run. speed up your run every round

Strength/Skill
Rope Climb Skill
1×3 Seated Footlock
1×3 Seated Footlock+Stand
then, 1-3 rope climbs
Already have rope climbs, time to try legless, or try to make it in 2 pulls, or try L-sit legless
There is always something to learn and practice

Check out this rope climb teaching progression
Team Misfit Gyms on Instagram: Rope climb progression

The crossing of the shins is exaggerated and as you become more efficient you won’t have to cross that much to get the foot lock in but its and excellent way to learn.

Wod
AMRAP 27 Minutes, alternating full rounds with a partner:
6 Box Jump Overs 24/20
4 Clean and Jerk 135/100lbs
2 Rope Climbs (or 5 pulls) Or 1 climb.. or a couple half climbs if you are still getting used to this

Feel: Gas
Pacing: Sustain
Target Score: 16-20 Rounds (as a team)
Firebreather Score: 20-27 rounds (close to an EMOM)

Scaling

  • Box Jump Overs: Should be a tall jump that requires a lot of explosiveness, but should not slow them down too much.
  • Clean and Jerk: Looking for touch and go for the entire workout. Scale the weight to allow for 4 touch and go clean and jerks
  • Rope Climbs: Should not exceed :40 in any round. Reduce reps to 1, alternate between 2/1 every round, perform 5 pulls, or 8 chest to bar pull ups per set of 2 climbs (should be 1-2 sets).

EXTRA WORK OUTSIDE

5 Rounds
Ski 200m
5-15 Deficit HSPU 4/2″
Rest 2:00



Warm up
Run 400m
20 Scap Pull Ups
20 kip swings
20 Empty Bar Thrusters *never ever drop and empty bar, 7 years bad luck
** There are bar muscle up kip swings in the skill/strength today. on a bar muscle up you are jumping into the bar from a foot or two away and going for that big kip

Strength Skill
Goal today is to teach everyone the pre-requisite skills to a bar muscle up, regardless of current capacity. If an athlete is unable to continue at any stage, continue practice the most advanced version they were able to complete successfully. If you are practicing kipping the whole time, that’s fine. that’s first step.
*if you have muscle ups, try to dial in your form and keep tighter gymnastics positions with no chicken wings even that means slowing the heck down and not completely the entire movement. Sometimes you have to take 1 step back to take 2 forward.

2×3 Big BMU kips, as singles
2×3 Big Kips + Knees up
EMOM 5 Minutes 1-3 Perfect BMU


Wod- get out your whiteboards today to keep track of these rounds

21-18-15-12-9-6-3
Thruster 95/65lbs

8-7-6-5-4-3-2
Bar Muscle Up

Performed as: 21/8, 18/7, 15/6, etc.

This a workout where you need to find that balance of leaving ego at the door and challenging yourself. You are going to completely miss the stimulus of this if you scale it wrong

Feel: Gas
Pacing: Sustain
Target Score: 11-16 Minutes
Firebreather Score: Sub-10 Minutes

Scaling

  • Thrusters: Should never exceed 3 sets. First set of 21 should be doable unbroken at the chosen weight.
  • Bar Muscle Ups: May be scaled in volume or modified to the most difficult bar-pull variant an athlete can perform (chest to bar pull up, chin over bar pull ups, etc.). We’d like to see all rounds of BMU or BMU variation done in 1-3 sets. Too easy and this is only a thruster workout, to difficult and athletes stand around.

Coach Focus: For athletes with bar muscle ups, but maybe not 35 in a “gas” workout, reduce reps to allow them to practice. This may be something like performing 4-4-3-3-2-2-1-1-1, or repeating a set of 2-4 reps every round.

This is a nasty workout when it comes to volume of thrusters. scale weight/reps if needs starting at 18 and adding one rep to the end will reduce volume by 20 reps

No extra work today. plenty of fitness was achieved.




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