Trifecta Trifecta

Posts Tagged ‘Crab Crawl’

Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– We are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– We are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Tuesday 01.07.20

Warm-Up

A) 3 Rounds:

10M Butt Kickers
10M Bear Crawl
10M Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Press + Split jerk
(1 + 2)
Every 75 seconds x 8 at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

8 Min AMRAP:

8 Calorie Bike
8 Thrusters, 95#/65#

– 2 Minute Rest

8 Minute AMRAP:

16 Double-Unders
16 Hand Release Push-Ups

AX: 45#/35#
RX: 75#/55#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Thrusters: you should be able to complete all repetitions in 1 set unbroken, each round.

Double-Unders: you should be able to complete all sets in 20 seconds or less. Scale as needed.

Hand Release Push-Ups: Y\you should be able to complete each set in 1 minute or less. Scale as nee

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Tuesday 01.07.20

Warm-Up

A) 3 Rounds:

10M Butt Kickers
10M Bear Crawl
10M Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Press + Split jerk
(1 + 2)
Every 75 seconds x 8 at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

8 Min AMRAP:

8 Calorie Bike
8 Thrusters, 95#/65#

– 2 Minute Rest

8 Minute AMRAP:

16 Double-Unders
16 Hand Release Push-Ups

AX: 45#/35#
RX: 75#/55#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Thrusters: you should be able to complete all repetitions in 1 set unbroken, each round.

Double-Unders: you should be able to complete all sets in 20 seconds or less. Scale as needed.

Hand Release Push-Ups: Yyou should be able to complete each set in 1 minute or less. Scale as nee

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Friday 07.19.19

Warm-Up

A)
15 Russian Swings
15m Bear Crawl
15m Crab Walk
15 Ball Slams

B) 4 Rounds:

5 Push-Ups
10 Cal Row

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of [email protected] for 1×5

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

For Time:

400m Run
30 Bar Dips
30 Dumbbell Deadlift 50#/35#
400m Run
20 Bar Dip
20 Dumbbell Deadlift 50#/35#
400m Run
10 Bar Dips
10 Dumbbell Deadlift 50#/35#

RX: As is
AX: 35#/25#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.

Dumbbell Deadlift: you should choose a dumbbell weight that you can complete all the repetitions in 2 sets or less. Scale as needed.

Bar Dips: scale to push-ups if needed, or scale repetitions to complete in 4 sets or less.

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Friday 07.19.19

Warm-Up

A)
15 Russian Swings
15m Bear Crawl
15m Crab Walk
15 Ball Slams

B) 4 Rounds:

5 Push-Ups
10 Cal Row

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of [email protected] for 1×5

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

For Time:

400m Run
30 Bar Dips
30 Dumbbell Deadlift 50#/35#
400m Run
20 Bar Dip
20 Dumbbell Deadlift 50#/35#
400m Run
10 Bar Dips
10 Dumbbell Deadlift 50#/35#

RX: As is
AX: 35#/25#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.

Dumbbell Deadlift: you should choose a dumbbell weight that you can complete all the repetitions in 2 sets or less. Scale as needed.

Bar Dips: scale to push-ups if needed, or scale repetitions to complete in 4 sets or less.

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Wednesday 03.27.19

Warm-Up

A) 3 Rounds:

10m Butt Kickers
10m Bear Crawl
10m Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row, at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Jerk

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

8 Min AMRAP:

8 Calorie Row
8 Handstand Push-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Dumbbell Hang Power Clean
8 High Box Jumps, 30″/24″

AX: 35#/25#.
RX: 50#/35#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

Handstand Push-Ups: you should be able to complete all repetitions in 1 minute or less, scale repetitions as needed.

Dumbbell Hang Power Cleans: choose a weight that you can complete all 8 repetitions in 2 sets or less.

High Box Jumps: whatever is high for you as the athlete, make this your goal. Step-ups is also a valid modification.

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Wednesday 03.27.19

Warm-Up

A) 3 Rounds:

10m Butt Kickers
10m Bear Crawl
10m Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row, at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Jerk

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

8 Min AMRAP:

8 Calorie Row
8 Handstand Push-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Dumbbell Hang Power Clean
8 High Box Jumps, 30″/24″

AX: 35#/25#.
RX: 50#/35#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

Handstand Push-Ups: you should be able to complete all repetitions in 1 minute or less, scale repetitions as needed.

Dumbbell Hang Power Cleans: choose a weight that you can complete all 8 repetitions in 2 sets or less.

High Box Jumps: whatever is high for you as the athlete, make this your goal. Step-ups is also a valid modification.

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Wednesday 01.23.19

Warm-Up

A) 1 Round:

400m Row
10m Bear Crawl
10m Crab Walk
400m Row

B) 3 rounds:

10 Dumbbell Power Cleans
5 Dumbbell Thrusters
5 Strict Pull-Ups

Strength

Deadlift

6 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

17.2 Open Workout

12 min AMRAP

2 Rounds of:

50ft Walking Lunge, 50#/35#
16 Toes-to-Bar
8 DB Power Cleans, 50#/35#

Then,
2 Rounds of:

50ft Walking Lunge, 50#/35#
16 Bar Muscle-Ups
8 Dumbbell Power Cleans, 50#/35#

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Workout Tip

Lunges: should be unbroken, scale load as needed.
Toes-to-Bar: scale to Knee raises if toes-ti-bar are challenging for you.
Power Cleans: should be in unbroken sets, scale load as needed.
Bar Muscle-Ups: scale to chest-to-bar pull-ups.

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Wednesday 01.23.19

Warm-Up

A) 1 Round:

400m Row
10m Bear Crawl
10m Crab Walk
400m Row

B) 3 rounds:

10 Dumbbell Power Cleans
5 Dumbbell Thrusters
5 Strict Pull-Ups

Strength

Deadlift

6 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

17.2 Open Workout

12 min AMRAP

2 Rounds of:

50ft Walking Lunge, 50#/35#
16 Toes-to-Bar
8 DB Power Cleans, 50#/35#

Then,
2 Rounds of:

50ft Walking Lunge, 50#/35#
16 Bar Muscle-Ups
8 Dumbbell Power Cleans, 50#/35#

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Workout Tip

Lunges: should be unbroken, scale load as needed.
Toes-to-Bar: scale to Knee raises if toes-ti-bar are challenging for you.
Power Cleans: should be in unbroken sets, scale load as needed.
Bar Muscle-Ups: scale to chest-to-bar pull-ups.

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