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Posts Tagged ‘Toes-to-Bar’

Monday 12.17.18

Warm-Up

A) 2 Rounds:

200m Run
15 Air Squats
10 Shoulder Rolls
5 Strict Pull-Ups

B) 6-4-2:

Muscle Snatch
Overhead Squats

12-8-4:

Toes-to-Bar
Sit-Ups

Strength

3 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.

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

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

5 Touch and Go Power Cleans,
10 Burpees Over the Bar

Station 2:

200m Run

AX:115#/75#
RX:135#/95#.
RX+:185#/135#

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.

Power Clean: athletes should be able to complete movement in quick singles. This station should not take more than 50 seconds. (10 seconds per rep)

Run: scale distance to keep rest times to 45-60 seconds.

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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.

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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.

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Friday 11.30.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity:

For Time:

400m Run
20 Toes-to-Bar
400m Row
20 Front Squats, 135#/95#
200m Run
10 Toes-to-Bar
200m Run
10 Front Squats 135#/95#

Workout Tip

Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.

Toes to Bar: scale to knee raises or knees to elbows if needed.

Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.

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Friday 11.30.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity:

For Time:

400m Run
20 Toes-to-Bar
400m Row
20 Front Squats, 135#/95#
200m Run
10 Toes-to-Bar
200m Run
10 Front Squats 135#/95#

Workout Tip

Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.

Toes to Bar: scale to knee raises or knees to elbows if needed.

Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.

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Sunday 11.25.18

Warm-Up

A) 3 Rounds:

12 cal Bike
12 Wall Balls, 14#/12#
12 Sit-Ups

B) 4 Rounds:

4 Thrusters, with an empty bar
8 One-Arm Russian Kettlebell Swings, Left
8 One-Arm Russian Kettlebell Swings, Right

Workout

“TEN TALK”

10 min AMRAP:

5 Power Clean & Jerk, 155#/105#
10 Burpees Over Bar

– 2 Minute Rest

10 Min AMRAP:

200m Run
20 Overhead Lunges, 45#/25#
20 Toes-to-Bar

– 2 Minute Rest

10 min AMRAP:

30 Calorie Row
60 Russian KB Swings 70#/53#

Workout Tip

Power Clean and Jerk: athletes should complete all 5 power clean and jerks in less than 30 seconds.

Overhead Lunges: if athletes cannot lock out their arms with a 45lb plate, have them scale to dumbbell lunges. Athletes should choose a load that they can accomplish in 2 sets or less.

Toes-to-Bar: athletes should complete each round of toes to bar in 4 sets or less, scale repetitions as needed.

Russian Kettlebell Swings: athletes should choose a load that is challenging, but that they can complete sets of 15 each time they pick up the kettlebell.

Row: athletes should not take more than 3 minutes on the rowing station, scale repetitions as needed.

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Thursday 11.22.18

Warm-Up

A) 20-sec work, 10-sec rest for 4 rounds:

1) Max Calorie on a Bike
2) Max Sit-Ups
3) Max Wall Ball

B) 9-6-3:

Muscle Snatch, Below the Knee
Overhead Squats
Squat Snatches, Below the Knee

– Add load after every round!

Strength

Squat Snatch

3 sets x 3 reps @76% of top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

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

“I am Thankful for ALL the movements”

Teams of 2 complete the following:

“Turkey”

4 Rounds:

14 Power Snatch 75#/55#
14 Toes-To-Bars

– Rest 2 Minutes

“Stuffing”

4 Rounds:

200m Run
20 Dumbbell Snatches, 50#/35#

– Rest 2 minutes

“Pumpkin Pie”

4 Rounds:

14 Cal Row
14 Thrusters, 75#/55#

Workout Tip

Power Snatch/ Thrusters: athletes should be able to complete 7 repetitions each time they grab the bar.

Dumbbell Snatches: athletes should be able to alternate every 5 unbroken repetitions, scale load if needed.

Run: athletes should run 200m together.

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Sunday 11.25.18

Warm-Up

A) 3 Rounds:

12 cal Bike
12 Wall Balls, 14#/12#
12 Sit-Ups

B) 4 Rounds:

4 Thrusters, with an empty bar
8 One-Arm Russian Kettlebell Swings, Left
8 One-Arm Russian Kettlebell Swings, Right

Workout

“TEN TALK”

10 min AMRAP:

5 Power Clean & Jerk, 155#/105#
10 Burpees Over Bar

– 2 Minute Rest

10 Min AMRAP:

200m Run
20 Overhead Lunges, 45#/25#
20 Toes-to-Bar

– 2 Minute Rest

10 min AMRAP:

30 Calorie Row
60 Russian KB Swings 70#/53#

Workout Tip

Power Clean and Jerk: athletes should complete all 5 power clean and jerks in less than 30 seconds.

Overhead Lunges: if athletes cannot lock out their arms with a 45lb plate, have them scale to dumbbell lunges. Athletes should choose a load that they can accomplish in 2 sets or less.

Toes-to-Bar: athletes should complete each round of toes to bar in 4 sets or less, scale repetitions as needed.

Russian Kettlebell Swings: athletes should choose a load that is challenging, but that they can complete sets of 15 each time they pick up the kettlebell.

Row: athletes should not take more than 3 minutes on the rowing station, scale repetitions as needed.

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Monday 11.19.18

Warm-Up

A) 4 Rounds of:

20 sec Plank Hold
5 Strict Pull-Up
5 Jumping Squat
5 Knee-to-Elbow

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
12 Sit-Ups

Strength

Back Squat

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight. (Compare to 11/13)

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Every 2 Minutes Alternate Stations for 3 Complete Rounds:

Station 1:

10 Calorie on the Bike
10 Burpees

Station 2:

10 Calorie Bike
12 Toes to Bar

Station 3:

10 Calorie Bike
14 Wall Balls, 20#/14#

Station 4:

10 Calorie Bike
16 Ball Slams, 40#/25#

Workout Tip

In each station, athletes should have 30 seconds of rest/transition time. Scale the number of repetitions/ load as needed in each section.

Each station should be performed 3 times each. Station 1>Station 2>Station 3> Station 4> Station 1, etc.

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Thursday 11.22.18

Warm-Up

A) 20-sec work, 10-sec rest for 4 rounds:

1) Max Calorie on a Bike
2) Max Sit-Ups
3) Max Wall Ball

B) 9-6-3:

Muscle Snatch, Below the Knee
Overhead Squats
Squat Snatches, Below the Knee

– Add load after every round!

Strength

Squat Snatch

3 sets x 3 reps @76% of top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

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

“I am Thankful for ALL the movements”

Teams of 2 complete the following:

“Turkey”

4 Rounds:

14 Power Snatch 75#/55#
14 Toes-To-Bars

– Rest 2 Minutes

“Stuffing”

4 Rounds:

200m Run
20 Dumbbell Snatches, 50#/35#

– Rest 2 minutes

“Pumpkin Pie”

4 Rounds:

14 Cal Row
14 Thrusters, 75#/55#

Workout Tip

Power Snatch/ Thrusters: athletes should be able to complete 7 repetitions each time they grab the bar.

Dumbbell Snatches: athletes should be able to alternate every 5 unbroken repetitions, scale load if needed.

Run: athletes should run 200m together.

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Monday 11.19.18

Warm-Up

A) 4 Rounds of:

20 sec Plank Hold
5 Strict Pull-Up
5 Jumping Squat
5 Knee-to-Elbow

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
12 Sit-Ups

Strength

Back Squat

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight. (Compare to 11/13)

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Every 2 Minutes Alternate Stations for 3 Complete Rounds:

Station 1:

10 Calorie on the Bike
10 Burpees

Station 2:

10 Calorie Bike
12 Toes to Bar

Station 3:

10 Calorie Bike
14 Wall Balls, 20#/14#

Station 4:

10 Calorie Bike
16 Ball Slams, 40#/25#

Workout Tip

In each station, athletes should have 30 seconds of rest/transition time. Scale the number of repetitions/ load as needed in each section.

Each station should be performed 3 times each. Station 1>Station 2>Station 3> Station 4> Station 1, etc.

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Tuesday 11.13.18

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 30-20-10:

Double-Unders
Sit-Ups

Strength

Back Squat

3 sets x 8 reps
2 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 2 sets at one weight.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

For Time:

60 Calorie Row
40 Dumbbell Snatches
20 Toes-to-Bar

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#.

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.

Row: athletes should not take more than 6 Minutes on this station (10 calories per minute).

Dumbbell Snatch: alternate every 4 repetitions. Choose the appropriate load to complete 4 repetitions unbroken before switching hands.

Toes to Bar: athletes may scale to knee raises if needed.

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