Trifecta Trifecta

Posts Tagged ‘good morning’

Saturday 06.15.19

Warm-Up

A) 2 Rounds:

30 seconds Bike
15 seconds Rest
30 seconds Row
15 seconds Rest
30 seconds Jump Rope
15 seconds Rest

B) 2 Rounds:

15 Good Mornings, with an empty bar
10 Bent Over Rows, with an empty bar
5 Burpees

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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

Capacity
21-18-15-12-8-6-3:
Calorie Row

Alternate with:
42-36-30-24-16-12-6
Double-Unders

Workout Tip

Double-Unders: you should not spend more than one minute on each station. Scale repetitions as needed.

Continue ReadingNo Comments

Saturday 06.15.19

Warm-Up

A) 2 Rounds:

30 seconds Bike
15 seconds Rest
30 seconds Row
15 seconds Rest
30 seconds Jump Rope
15 seconds Rest

B) 2 Rounds:

15 Good Mornings, with an empty bar
10 Bent Over Rows, with an empty bar
5 Burpees

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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

Capacity
21-18-15-12-8-6-3:
Calorie Row

Alternate with:
42-36-30-24-16-12-6
Double-Unders

Workout Tip

Double-Unders: you should not spend more than one minute on each station. Scale repetitions as needed.

Continue ReadingNo Comments

Thursday 02.21.19

Warm-Up

A) 3 Rounds:

Row 100m (sprint)
8 Dumbbell Snatch, 40lb/20lb
– Rest 30 sec
16 Sit-Ups
8 Good Mornings
– Rest 30 sec

B) 3 Rounds with an empty bar:

3 Front Squats
3 Muscle Snatches

Strength

Unbroken Power Snatches

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

7 Rounds For Time:

7 Deadlifts
7 Hang Power Cleans
7 Front Squats

RX+:115#/75#
RX: 95#/65#
AX: 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.

You should be able to complete each section of the barbell movements unbroken. You may rest in between sections.

Continue ReadingNo Comments

Tuesday 12.25.18

Warm-Up

A) Every 3 Minutes for 3 rounds:

400m Row
10 Knees-to-Elbows
10 Good Mornings, with an empty barbell

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/17)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s 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 “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“It’s Looking A Lot Like Fitness”

3 Rounds of:

1 Minute Calorie Bike
2 Minutes Rest

2 Minutes AMRAP:

4 Dumbbell Snatches, 50#/35#
20 Double-Unders
2 Minute Rest

Workout Tip

Bike: try to find a number that you can repeat for all 3 rounds. Do not redline and get crushed the next 2 rounds.

Dumbbell Snatch/Double-Unders: choose a weight that they can perform 2 on their Left and 2 on their Right, then quickly perform a set of double-unders. If double-unders are challenging, scale to 10 or so 20 singles. Keep moving!

Continue ReadingNo Comments

Tuesday 12.25.18

Warm-Up

A) Every 3 Minutes for 3 rounds:

400m Row
10 Knees-to-Elbows
10 Good Mornings, with an empty barbell

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/17)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s 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 “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“It’s Looking A Lot Like Fitness”

3 Rounds of:

1 Minute Calorie Bike
2 Minutes Rest

2 Minutes AMRAP:

4 Dumbbell Snatches, 50#/35#
20 Double-Unders
2 Minute Rest

Workout Tip

Bike: try to find a number that you can repeat for all 3 rounds. Do not redline and get crushed the next 2 rounds.

Dumbbell Snatch/Double-Unders: choose a weight that they can perform 2 on their Left and 2 on their Right, then quickly perform a set of double-unders. If double-unders are challenging, scale to 10 or so 20 singles. Keep moving!

Continue ReadingNo Comments

Monday 12.03.18

Warm-Up

A) Every 3 Minutes for 9 minutes:

400m Row
10 Knees-to-Elbows
10 Good Mornings, with an empty bar

B) Every 3 Minutes for 9 minutes, with an empty bar:

8 Muscle Snatches, above the knee
8 Overhead Squats
4 Snatches, above the knees
4 Strict Pull-Ups

Strength

Squat Snatch

3 sets x 2 reps @ 82% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 82lbs for their 2s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 2 repetitions and 3 sets.

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

Capacity:

CrossFit Games Open Event 15.1

9 min AMRAP:
15 Toes-to-Bar
10 Deadlifts, 115#/75#
5 Snatches, 115#/75#

Workout Tip

Snatch: scale load for an athlete to be able to work in touch and go repetitions.

Deadlift: scale load for an athlete to complete sets in 2 sets or less.

Toes-to-Bar: athlete should be able to complete each round in 4 sets or less, scale to knees to elbows if needed.

Continue ReadingNo Comments

Monday 12.03.18

Warm-Up

A) Every 3 Minutes for 9 minutes:

400m Row
10 Knees-to-Elbows
10 Good Mornings, with an empty bar

B) Every 3 Minutes for 9 minutes, with an empty bar:

8 Muscle Snatches, above the knee
8 Overhead Squats
4 Snatches, above the knees
4 Strict Pull-Ups

Strength

Squat Snatch

3 sets x 2 reps @ 82% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 82lbs for their 2s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 2 repetitions and 3 sets.

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

Capacity:

CrossFit Games Open Event 15.1

9 min AMRAP:
15 Toes-to-Bar
10 Deadlifts, 115#/75#
5 Snatches, 115#/75#

Workout Tip

Snatch: scale load for an athlete to be able to work in touch and go repetitions.

Deadlift: scale load for an athlete to complete sets in 2 sets or less.

Toes-to-Bar: athlete should be able to complete each round in 4 sets or less, scale to knees to elbows if needed.

Continue ReadingNo Comments

Friday 09.07.18

Warm-Up

A) For quality, not for time:
15 Russian Kettlebell Swings, 53#/35#
15 Sit-Ups
5 Step-Ups
10 Russian Kettlebell Swings, 53#/35#
10 Sit-Ups
5 Step-Ups
5 Russian Kettlebell Swings, 53#/35#
5 Sit-Ups
5 Step-Ups

B)2 Rounds:

5 Goblet Squats, 53#/35#
10 Good Mornings
20 seconds Bar Hang

Strength

Deadlift

1 Second Pause Deadlift from the floor
3 sets x 3 reps
2 sets x 3 reps

Objective: build to a weight that is very challenging for two sets.

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. Pause one inch off the ground for 1 second.

Workout

“TK”

AMRAP 20min:

8 Strict Pull-Ups
8 Box Jumps, 36″/28″
12 Kettlebell Swings, 32kg/24kg

Hero Workout.

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on Aug. 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar Province, Afghanistan. He is survived by his wife, Kami; son, Brody; daughter, Margaret; parents, George and Patricia; and brothers, John and George.

Workout Tip

Pull-Up: as long as athletes can perform strict pull-ups at least in singles with short rest, do not scale repetitions. This workout is a good opportunity to work on strict movement. For athletes who cannot perform strict pull-ups, scale to strict ring rows.

Box Jump: all athletes should be encouraged to step down, not jump down! Scale height with safety as number one priority. Athletes should focus on getting a good jump on every repetition, taking a moment to set up and explode. Speed is less important than making every jump safe and perfect. Athletes who cannot safely jump may perform step-ups.

Kettlebell Swing: weight should be challenging but manageable. Athletes should complete swings in no more than two sets per round.

Continue ReadingNo Comments

Wednesday 09.05.18

Warm-Up

A) 3 Rounds:

8 Dumbbell Hang Power Clean, 25lb/15lb
8 Box Jump, 24”/20”
16 Double-Unders

*Sub double-under with 32 Single-Unders

B) Every 2 Minutes x 4 rounds:

5 Hang Power Clean
5 Strict Press
10 Good Mornings
10 Sit-Ups

Strength

Power Clean

3-3-3
3 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, 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 front rack position with the hip crease of the athlete above parallel.

Workout

3 Rounds For Time:

10 Ground-to-Overhead
30 Double-Unders

Then:

30 GHD Sit-Ups

Then:

3 Rounds for Time:

10 Ground-to-Overhead
30 Double-Unders

RX+: 95#/65#
RX: 75#/55#
AX: 55#/45#

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.

Ground to Overhead: athletes can power clean and push press the bar up or perform power/muscle snatches (Snatching would be recommended). Weight should be light where athletes can complete their sets of 10 in no less than 2 sets.

Toes-to-Bar: For athletes who can perform GHD Sit-Ups but for whom this is too many reps for time cap, scale to 20 rep or 15 reps. accordingly. Movement should be scaled to toes to bar or hanging knee raises, if no GHD is available.

Double Unders: Hava athletes practice for 30 seconds or go to singles for doubled repetitions.

Continue ReadingNo Comments

Friday 09.07.18

Warm-Up

A) For quality, not for time:
15 Russian Kettlebell Swings, 53#/35#
15 Sit-Ups
5 Step-Ups
10 Russian Kettlebell Swings, 53#/35#
10 Sit-Ups
5 Step-Ups
5 Russian Kettlebell Swings, 53#/35#
5 Sit-Ups
5 Step-Ups

B)2 Rounds:

5 Goblet Squats, 53#/35#
10 Good Mornings
20 seconds Bar Hang

Strength

Deadlift

1 Second Pause Deadlift from the floor
3 sets x 3 reps
2 sets x 3 reps

Objective: build to a weight that is very challenging for two sets.

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. Pause one inch off the ground for 1 second.

Workout

“TK”

AMRAP 20min:

8 Strict Pull-Ups
8 Box Jumps, 36″/28″
12 Kettlebell Swings, 32kg/24kg

Hero Workout.

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on Aug. 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar Province, Afghanistan. He is survived by his wife, Kami; son, Brody; daughter, Margaret; parents, George and Patricia; and brothers, John and George.

Workout Tip

Pull-Up: as long as athletes can perform strict pull-ups at least in singles with short rest, do not scale repetitions. This workout is a good opportunity to work on strict movement. For athletes who cannot perform strict pull-ups, scale to strict ring rows.

Box Jump: all athletes should be encouraged to step down, not jump down! Scale height with safety as number one priority. Athletes should focus on getting a good jump on every repetition, taking a moment to set up and explode. Speed is less important than making every jump safe and perfect. Athletes who cannot safely jump may perform step-ups.

Kettlebell Swing: weight should be challenging but manageable. Athletes should complete swings in no more than two sets per round.

Continue ReadingNo Comments

Wednesday 09.05.18

Warm-Up

A) 3 Rounds:

8 Dumbbell Hang Power Clean, 25lb/15lb
8 Box Jump, 24”/20”
16 Double-Unders

*Sub double-under with 32 Single-Unders

B) Every 2 Minutes x 4 rounds:

5 Hang Power Clean
5 Strict Press
10 Good Mornings
10 Sit-Ups

Strength

Power Clean

3-3-3
3 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, 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 front rack position with the hip crease of the athlete above parallel.

Workout

3 Rounds For Time:

10 Ground-to-Overhead
30 Double-Unders

Then:

30 GHD Sit-Ups

Then:

3 Rounds for Time:

10 Ground-to-Overhead
30 Double-Unders

RX+: 95#/65#
RX: 75#/55#
AX: 55#/45#

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.

Ground to Overhead: athletes can power clean and push press the bar up or perform power/muscle snatches (Snatching would be recommended). Weight should be light where athletes can complete their sets of 10 in no less than 2 sets.

Toes-to-Bar: For athletes who can perform GHD Sit-Ups but for whom this is too many reps for time cap, scale to 20 rep or 15 reps. accordingly. Movement should be scaled to toes to bar or hanging knee raises, if no GHD is available.

Double Unders: Hava athletes practice for 30 seconds or go to singles for doubled repetitions.

Continue ReadingNo Comments

Wednesday 07.25.18

Warm-Up

1000m Row
15 Romanian Deadlifts, with a bar

3 Rounds with an empty bar:

12 Good Mornings
12 Ring Rows

Strength

3 sets x 5 reps Deadlift

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 7/19. This is Week 5 of 8)

Strict Pull-Ups

9 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body

Strict Pull-Up: grab the bar with a pronated grip (Your palms should be facing away from your face.) Start at full extension from the bar, then pull your chin over the bar. If this is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

1000m Row, for time

– Rest 5 minutes

Record 500m Pace and complete the following:

4 Rounds

500m Row at 1000m time pace

– Rest 90 seconds

Workout Tip

After the 1000m row is completed, the rower should display a 500m pace. The athlete will then repeat 500m intervals for 4 rounds, at their 500m pace from their 1000m row.

Continue ReadingNo Comments