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Posts Tagged ‘Crab Crawl’

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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Monday 10.22.18

Warm-Up

A) Every Minute on the Minute for 10 minutes:

Minute 1:

8 Assault Bike Cal
4 Slow Overhead Squats, with an Empty Bar

Minute 2:

20m Bear Crawl
20m Crab Walk

B) Tabata (8 rounds): 20 seconds work / 10 seconds rest

Plank Hold
Muscle Snatch, with an Empty Bar

Strength

Every Minute on the Minute for 18 Minutes:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare to 10/17

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel

Workout

“EMOMDAY”

Every Minute on the Minute for 12 Minutes Alternate Stations:

Minute 1:

5 Push-Ups
15 Kettlebell Swings, 53#/35#

Minute 2:

5 Pull-Ups
15 Wall Balls, 20#/14#

Minute 3:

40 seconds on the Rower recovery pace

Workout Tip

Athletes should complete each round in unbroken sets of all movements, scale load or repetitions to make this happen with quick and tight transitions.

Row: should be at a conversational pace

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Monday 10.22.18

Warm-Up

A) Every Minute on the Minute for 10 minutes:

Minute 1:

8 Assault Bike Cal
4 Slow Overhead Squats, with an Empty Bar

Minute 2:

20m Bear Crawl
20m Crab Walk

B) Tabata (8 rounds): 20 seconds work / 10 seconds rest

Plank Hold
Muscle Snatch, with an Empty Bar

Strength

Every Minute on the Minute for 18 Minutes:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare to 10/17

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel

Workout

“EMOMDAY”

Every Minute on the Minute for 12 Minutes Alternate Stations:

Minute 1:

5 Push-Ups
15 Kettlebell Swings, 53#/35#

Minute 2:

5 Pull-Ups
15 Wall Balls, 20#/14#

Minute 3:

40 seconds on the Rower recovery pace

Workout Tip

Athletes should complete each round in unbroken sets of all movements, scale load or repetitions to make this happen with quick and tight transitions.

Row: should be at a conversational pace

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Sunday 05.20.18

Warm-Up

A) Tabata 4 Rounds
20 sec work/10 sec Rest

*1 round = 3 movements completed including rest

Hand Release Push Up
Knee Raises
Crab Crawl

B) 200m Run

15-12-9

Air Squat
Jumping Pull-Up

Strength

Deload

Floor Press

4 sets x 5 reps @ 60% of 1 Rep Max

60 sec rest between sets

Strict Pull-Up

3 sets x 5-7 reps

Rest 90 sec between sets

Tempo: 1:1:1 (1 sec up,1 sec hold, 1 sec down)

Strength Tip

Floor Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. This movement exposes weaknesses in the top portion of the bench press, you won’t be able to bounce the bar off your chest.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.

Workout

8 Min AMRAP:

2 Series

12 Sumo Deadlift High Pull 115lb/85lb
9 Slam Ball
6 Burpee Box Jump 24”/20”

*Sub slam ball with jumping squat

Rest 4 Min between work series 1 and series 2

Workout Tip

The goal is to take short rests between movements and get through unbroken if possible. Don’t rely on your back on the sumo deadlift high pull, keep your chest up and drive with your quads and extend the hips to keep that bar moving. Match your reps from round 1 with round 2, don’t slack!

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Sunday 05.20.18

Warm-Up

A) Tabata 4 Rounds
20 sec work/10 sec Rest

*1 round = 3 movements completed including rest

Hand Release Push Up
Knee Raises
Crab Crawl

B) 200m Run

15-12-9

Air Squat
Jumping Pull-Up

Strength

Deload

Floor Press

4 sets x 5 reps @ 60% of 1 Rep Max

60 sec rest between sets

Strict Pull-Up

3 sets x 5-7 reps

Rest 90 sec between sets

Tempo: 1:1:1 (1 sec up,1 sec hold, 1 sec down)

Strength Tip

Floor Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. This movement exposes weaknesses in the top portion of the bench press, you won’t be able to bounce the bar off your chest.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.

Workout

8 Min AMRAP:

2 Series

12 Sumo Deadlift High Pull 115lb/85lb
9 Slam Ball
6 Burpee Box Jump 24”/20”

*Sub slam ball with jumping squat

Rest 4 Min between work series 1 and series 2

Workout Tip

The goal is to take short rests between movements and get through unbroken if possible. Don’t rely on your back on the sumo deadlift high pull, keep your chest up and drive with your quads and extend the hips to keep that bar moving. Match your reps from round 1 with round 2, don’t slack!

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Friday 04.06.18

Warm-Up

A) 6:00 Running Clock

11 Sit-Ups
10yd Crab Crawl

Rest 15 sec

9 Jumping Squats
8 Burpees

Rest 20 sec

*Rest 60 sec

B) Side Plank Hold:

1:00 min Right Side
40 yd Run

15 sec rest

1:00 min Left Side Plank
40 yd Sprint

Strength

Front Squat

Establish Heavy Single

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B)

-Rest 2 Min between sets

Strength Tip

Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads

Workout

3 Rounds, For Total Reps in 17 minutes:

1 Minute Wall Balls (20/14 lbs)
1 Minute Sumo Deadlift High-Pulls (75/55 lbs)
1 Minute Box Jumps (20 in)
1 Minute Push Press (75/55 lbs)
1 Minute Row (1 Calorie = 1 Rep)
1 Minute Rest

Workout Tip

This is a prime example of “ intensity is relative” and you need to practice pushing harder when you don’t want to. Do not sandbag this workout, work all the way through the minute and don’t add to your rest by cutting off short.

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Sunday 03.04.18

REST DAY, OR:
Warm-Up

A) 5 Rounds of:

Calorie Row 12/10
Crab Crawl 10m
Turkish Get-Up 5R/5L

-Use appropriate weight for Turkish Get-Up, error on the side of light

– Rest 2:00

B) 1min Max Effort / 15 seconds transitions, 3 Rounds:

Strict Dumbbell Press 20lb/10lb
Double-Unders

Strength

Ground-to-Overhead

5 sets x 3 reps @ 70% of Heavy Single

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Rest 2 min between sets

Bench Press

3 sets x 5 reps @ 70% of 1 Rep Max (or +2.5lbs previous session)

– Rest 90 sec between sets

Strength Tip

Ground to Overhead: avoid dropping into a full squat to catch the weight. Keep hips above parallel-refer to the demonstration video. Complete sets as Touch-and-Go.

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Workout

20 Min EMOM:

Score = Rounds fully completed at prescribed reps

Calorie Row 15/12
Push-Up 15/12
Air Squat 25
Rest

– Complete 15/12 calories on the rower on the 1st minute
– Complete 15/12 pushup starting on minute 2
– Complete 25 air squats starting on minute 3
– Rest until the end of minute 4
– Repeat movements starting on minute 5

Workout Tip

Take it upon yourself to pick a calorie or rep total that you can complete in 45 seconds or less. There’s built in rest but don’t over-reach early. Slow the heart rate during your rest intervals.

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Sunday 03.04.18

Rest day, or:

Warm-Up

A) 5 Rounds of:

Calorie Row 12/10
Crab Crawl 10m
Turkish Get-Up 5R/5L

-Use appropriate weight for Turkish Get-Up, error on the side of light

– Rest 2:00

B) 3 Rounds:

1:00 Max Effort / :15 sec transitions

Strict Dumbbell Press 20lb/10lb
Double-Unders

Strength

Ground-to-Overhead

5 sets x 3 reps @ 70% of Heavy Single

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Rest 2 min between sets

Bench Press

3 sets x 5 reps @ 70% of 1 Rep Max (or +2.5lbs previous session)

– Rest 90 sec between sets

Strength Tip

Ground to Overhead: avoid dropping into a full squat to catch the weight. Keep hips above parallel-refer to the demonstration video. Complete sets as Touch-and-Go.

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Workout

20 Min EMOM:

Score = Rounds fully completed at prescribed reps

Calorie Row 15/12
Push-Up 15/12
Air Squat 25
Rest

– Complete 15/12 calories on the rower on the 1st minute
– Complete 15/12 pushup starting on minute 2
– Complete 25 air squats starting on minute 3
– Rest until the end of minute 4
– Repeat movements starting on minute 5

Workout Tip

Take it upon yourself to pick a calorie or rep total that you can complete in 45 seconds or less. There’s built-in rest but don’t over-reach early. Slow the heart rate during your rest intervals.

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