CrossFittin’ on a Thursday

I must be getting older – the weeks just fly by! Wasn’t it just Monday? Now it’s Thursday.
We had Coach Alicia today. This is actually the first time I had her as a coach. She was good – I really liked her too. 
She will be there again tomorrow. Matt is a little under the weather right now so just needs to rest a bit.

Money can’t buy life. – Bob Marley

GENERAL WARM-UP (~10:00)

Jump Rope Warm-up
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:20 Double unders.
0:20 Double unders or triple unders attempts.
*0:05-0:10 Rest between movements
Someday I’ll get all these jump rope movements. I know they are there somewhere I just have to find them….

2 Rounds
5 Inchworms + push-up
0:30 Pike stretch + 10 pike compressions
0:30 Kneeling forearm stretch

SKILL AND BUILD UP (~12:00)

Toes to Bar Progression (3 Step) (~3:00)
5 Kip swing
5 Knees to elbows
5 Knees to elbows + kick + fast return
Ok – really — someday I might be able to this but it will be a long time. 
I just try to swing a bit and pull my knees up. 

Rope Climb Progression (A) (~4:00)
10 Rope rows
5 Rope hang knees to elbows
3 Box wrap or J-hook drill 2 x 1 pull for max-height
Alicia showed me how to work on the J-hook and pull from a box. I actually was able to hold the rope with my feet and pull myself up. At one point I was actually swinging on the rope! Ok…I’ll conquer the rope someday. Now don’t think I’m going to climb to the ceiling or anything but I’ll at least be able to climb a tad. 

Notes To make the best use of the equipment, some of the class can start with the toes to bar drills and some can start on the rope climb drills. If an athlete is having difficulty with the rope climb technique or the demand of the movement, replace the final progression with a lying pull to stand.

Build Up (~5:00)
1 Rope climbs
100m Run
20 Double unders
5 Toes to bar
5 Burpees
20 Double unders

WORKOUT (~25:00)

For time
2 Rope climbs (15ft)  (3-J-hook and pull from a box)
300m Run  (1:30 on bike)
50 Double unders (75 single unders)
2 Rope climbs (15ft)  (3-J-hook and pull from a box)
30 Toes to bar (20 hanging knee raises)
50 Double unders (75 single unders)
2 Rope climbs (15ft)  (3-J-hook and pull from a box)
30 Burpees (20 – these are so challenging and take me forever)
50 Double unders (75 single unders)
30 Burpees (15)
2 Rope climbs (15ft)  (3-J-hook and pull from a box)
50 Double unders (75 single unders)
30 Toes to bar (15)
2 Rope climbs (15ft)  (3-J-hook and pull from a box)
50 Double unders (75 single unders)
300m run  (1:30 on bike)
2 Rope climbs (15ft)  (3-J-hook and pull from a box)

Notes This chipper is longer in duration, however, efforts could be under 18:00-20:00 and all are intended to perform a variation that allows for completion in under 25:00. The hardest elements of the workout will likely be the burpees and the toes to bar. Strive to keep all sets at or under 3:00.

MOVEMENT AND EQUIPMENT OPTIONS

Rope Climbs
*2 Rope climbs as high as possible.
*3 Lying pull to stands for each set of 2.
*If no ropes are available, 2 reps of a seated hand over hand vertical pull or 10 strict chin-ups in place of the 2 rope climbs.
*Minimal equipment: 10 Truck, supine, or ring rows

Run
*The volume of this movement is relatively low. Consider reducing the distance if the overall volume combined with the double unders will be too demanding.

Toes to Bar
*Hanging knee raises (band resistance).
*Toes to kettlebell
*Minimal equipment: 35 V-ups.

Double Unders
*Choose a number of reps that allow for completion in under 1:00.
*75 single unders for each set of 50 double unders.

Burpees
*Choose a number of reps that allows for completion in under 3:00 for each set of 30.

Ok – this was quite the workout today. Lots of the movements were challenging. But I kept going and was done just under the 25:00. 

See everyone tomorrow!

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