Trifecta Trifecta

Posts Tagged ‘Toes-to-Bar’

Sunday 10.21.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

B) 3 Rounds:

20 sec Knees-to-Elbows
20 sec rest
20 sec Assault Bike
20 sec rest
20 sec Dumbbell Hang Power Clean, 30lb/20lb
20 sec rest

Workout

“50 Cent”

25 Minute AMRAP:

50 Assault Bike Calories
25 Seated Dumbbell Press
50 Toes-to-Bar
25 Deadlifts

AX: 25#/15#. 135#/95#
RX: 30#/20#. 165#/115#
RX+: 35#/25#. 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.

Bike: athletes should be able to complete all 50 calories in less than 5 minutes, scale repetitions as needed.

Seated Dumbbell Press: athletes should be able to complete all 25 calories in less than 3 minutes, scale repetitions or load as needed.

Toes to Bar: athletes should be able to complete all 50 Toes to bar in less than 5 minutes, scale repetitions as needed or scale to knee raises.

Deadlifts: athletes should be able to complete all 25 deadlifts in less than 3 minutes, scale repetitions or load as needed.

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Friday 10.19.18

Warm-Up

A) 3 rounds:

10 Calorie Assault Bike
10 Walking Lunges
10 Calorie Row
Rest 30 sec

B) 3 Rounds:

15 Slow Air Squats
10 Dumbbell Press, 25#/15#
5 Toes-to-Bar

Strength

Back Squat

5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

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:

200m Run
5 Squat Cleans
5 Thrusters
200m Run
10 Squat Cleans
10 Thrusters
200m Run
5 Squat Cleans
5 Thrusters
200m Run

AX: 95#/65#
RX: 115#/75#
RX+: 135#/95#

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.

Squat Cleans/Thrusters: load should be moderate to challenging. Athletes should be able to complete squat cleans and thrusters in quick singles or small sets.

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Thursday 10.11.18

Warm-Up

A) 3 Rounds of:
10 calorie Row
10 Overhead Squat, with an empty barbell
10 Dumbbell Power Snatch, 30lb/20lb

B) 9-6-3:

Muscle Snatch, with Empty Bar Below Knee

9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Double-Unders

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/5.

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

10-10-10-10:

Toes-to-Bar
Power Snatches*

50-40-30-20-10:

Double-Unders

AX: 75#/55#

RX: 95#/65#

RX+: 135#/95#

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.

Toes-to-Bar: athletes may scale to knees to elbows or knee raises. All 10 repetitions should be completed in 1 minute or less.

Power Snatch: all 10 repetitions should be completed in 1 minute or less, scale load as needed.

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Thursday 10.11.18

Warm-Up

A) 3 Rounds of:
10 calorie Row
10 Overhead Squat, with an empty barbell
10 Dumbbell Power Snatch, 30lb/20lb

B) 9-6-3:

Muscle Snatch, with Empty Bar Below Knee

9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Double-Unders

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/5.

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

10-10-10-10:

Toes-to-Bar
Power Snatches*

50-40-30-20-10:

Double-Unders

AX: 75#/55#

RX: 95#/65#

RX+: 135#/95#

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.

Toes-to-Bar: athletes may scale to knees to elbows or knee raises. All 10 repetitions should be completed in 1 minute or less.

Power Snatch: all 10 repetitions should be completed in 1 minute or less, scale load as needed.

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Sunday 09.30.18

Warm-Up

A) 3 Rounds of:

15 Double-Unders
9 Wall Balls
6 Knees-to-Elbows
3 Ring Pull-Ups

B)3 Rounds:

12 Ball Slams
9 Power Snatches, with an empty bar
6 Hang Cleans, with an empty bar
3 Ring Dips

Workout

Double Up the Open!

CrossFit Games Open Workout 14.4

AMRAP 14min:

60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10’/14# to 9′
30 Cleans, 135#/95#
20 Muscle-Ups

– Rest 6 Minutes

CrossFit Games Open Workout 14.1

AMRAP 10:

30 Double-Unders
15 Power Snatches, 75#/55#

Workout Tip

Toes to Bar: if athletes have trouble with toes to bar, scale to knees to elbows then sit-ups.

Wall Balls: athletes should choose a weight where they can complete sets of 8 repetitions everytime they pick up the ball!

Cleans: athletes should be able to complete quick singles for the 30 repetition cleans. Scale load as needed.

Muscle Ups: oh man! Scale to strict ring pull ups if available or scale to 20 chest-to-bar pull-ups. If further scaling is needed, scale to jumping pull ups..

Double Unders: Scale to 60 seconds of practice each round or double the repetitions for each round of 30 double-unders.

Power Snatches: athletes should choose a weight that is light and that they can touch and go repetitions.

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Sunday 09.30.18

Warm-Up

A) 3 Rounds of:

15 Double-Unders
9 Wall Balls
6 Knees-to-Elbows
3 Ring Pull-Ups

B)3 Rounds:

12 Ball Slams
9 Power Snatches, with an empty bar
6 Hang Cleans, with an empty bar
3 Ring Dips

Workout

Double Up the Open!

CrossFit Games Open Workout 14.4

AMRAP 14min:

60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10’/14# to 9′
30 Cleans, 135#/95#
20 Muscle-Ups

– Rest 6 Minutes

CrossFit Games Open Workout 14.1

AMRAP 10:

30 Double-Unders
15 Power Snatches, 75#/55#

Workout Tip

Toes to Bar: if athletes have trouble with toes to bar, scale to knees to elbows then sit-ups.

Wall Balls: athletes should choose a weight where they can complete sets of 8 repetitions everytime they pick up the ball!

Cleans: athletes should be able to complete quick singles for the 30 repetition cleans. Scale load as needed.

Muscle Ups: oh man! Scale to strict ring pull ups if available or scale to 20 chest-to-bar pull-ups. If further scaling is needed, scale to jumping pull ups..

Double Unders: Scale to 60 seconds of practice each round or double the repetitions for each round of 30 double-unders.

Power Snatches: athletes should choose a weight that is light and that they can touch and go repetitions.

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Thursday 09.27.18

Warm-Up

A) 3 Rounds:

40 Double-Unders
20M Broad Jump
10 Box Jumps, 24”/20”

– 30-second rest

B) 2 Rounds:

24 Calorie Row, at a 7/10 effort.
16 Sit-Ups
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 4 reps
1 set x 4 reps

* With a 1 Second Pause at the Bottom of each repetition

Objective: build to a weight that is challenging for one set of 4 repetitions with a 1 second pause at the bottom of the squat.

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

In teams of 2 complete the following:

16 Minute AMRAP:

16 Strict Press, 75#/55#
16 Front Squats, 75#/55#
16 Toes-to-Bar
48 Double-Unders

Note: if an athlete is odd-man-out, reduce repetitions by ½.

Workout Tip

Strict Press: athletes should be able to perform 4 unbroken repetitions each time they pick the barbell up. Scale as needed.

Front Squats: athletes should be able to perform 8 unbroken repetitions each time they pick the barbell up. Scale as needed.

Toes-to-Bar: athletes should be able to perform 4 unbroken repetitions each time they jump on the bar. Scale to Sit ups.

Double-Unders: scale to 96 singles if double under modifications are needed.

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Tuesday 09.25.18

Warm-Up

A) 2 Rounds:

400m Run
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#
Toes-to-Bar

Strength

Power Clean, From Floor
4-3-2-1
3 sets x 1 rep

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

Strength Tip

If athlete’s 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

“Jackie”

For Time:

Row 1000m
50 Thrusters, 45#
30 Pull-Ups

Workout Tip

Row: for athletes likely to row slower than a 2:30/500m Split, reduce the distance to 750m.

Thrusters: athlete should be able to work at a rate of 10 thrusters every time they grab the bar! Scale load to light dumbbells if needed.

Pull-Ups: athlete should be able to complete this in no more than five sets. Scale repetitions as needed. Scale to jumping chest to bar pull-ups.

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Thursday 09.27.18

Warm-Up

A) 3 Rounds:

40 Double-Unders
20M Broad Jump
10 Box Jumps, 24”/20”

– 30-second rest

B) 2 Rounds:

24 Calorie Row, at a 7/10 effort.
16 Sit-Ups
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 4 reps
1 set x 4 reps

* With a 1 Second Pause at the Bottom of each repetition

Objective: build to a weight that is challenging for one set of 4 repetitions with a 1 second pause at the bottom of the squat.

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

In teams of 2 complete the following:

16 Minute AMRAP:

16 Strict Press, 75#/55#
16 Front Squats, 75#/55#
16 Toes-to-Bar
48 Double-Unders

Note: if an athlete is odd-man-out, reduce repetitions by ½.

Workout Tip

Strict Press: athletes should be able to perform 4 unbroken repetitions each time they pick the barbell up. Scale as needed.

Front Squats: athletes should be able to perform 8 unbroken repetitions each time they pick the barbell up. Scale as needed.

Toes-to-Bar: athletes should be able to perform 4 unbroken repetitions each time they jump on the bar. Scale to Sit ups.

Double-Unders: scale to 96 singles if double under modifications are needed.

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Tuesday 09.25.18

Warm-Up

A) 2 Rounds:

400m Run
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#
Toes-to-Bar

Strength

Power Clean, From Floor
4-3-2-1
3 sets x 1 rep

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

Strength Tip

If athlete’s 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

“Jackie”

For Time:

Row 1000m
50 Thrusters, 45#
30 Pull-Ups

Workout Tip

Row: for athletes likely to row slower than a 2:30/500m Split, reduce the distance to 750m.

Thrusters: athlete should be able to work at a rate of 10 thrusters every time they grab the bar! Scale load to light dumbbells if needed.

Pull-Ups: athlete should be able to complete this in no more than five sets. Scale repetitions as needed. Scale to jumping chest to bar pull-ups.

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Monday 09.17.18

Warm-Up

A) Buy-in:

80 Double-Unders

4 Rounds of:

5 Box Jump, 20”/20”
5 Burpee
5 Pull-Ups

Buy Out:

80 Singles-Unders

Strength

Deadlift

4-2-2-1
2 sets x 1 rep

Objective: build to a weight that is very challenging for two sets. Last week of Pauses

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

“EMOMDAY”

Every Minute on the Minute for 16 Minutes Alternate Stations

Minute 1:

6 Squat Cleans

Minute 2:

12 Toes-to-Bar

Minute 3:

18 Ball Slams, 50#/35#

Minute 4:

24 seconds Plank Hold, Left
24 seconds Plank Hold, Right

AX: Hang Clean: 95#/55#

RX: 155#/105#

RX+: 70#/53#

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.

Squat Cleans: athletes should complete each round in quick singles, with short rest in between repetitions.

Toes to Bar: athletes should complete each set of 12 in 3 sets or less. Scale repetitions as needed, or stop performing toes to bar at the 40 seconds marker.

Ball Slams: athletes should complete each set of 18 in 3 sets or less. Scale repetitions as needed, or stop performing bar slams at the 40 seconds marker.

Plank Hold: 24 side plank, then without resting, switch sides and perform 24-second side plank hold. If side plank holds are challenging, scale to 48-second plank hold on both elbows

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Thursday 09.13.18

Warm-Up

A) 3 Rounds:

200m Run
40 Single-Unders
60 seconds Plank Hold

B) 2 Rounds:

15 Jumping Pull-Ups
10 Ball Slams
5 Toes-to-Bar

Strength

Deadlift

3 sets x 2 reps
2 sets x 2 reps

* 1 Second Pause Deadlift from the floor

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

10 Rounds For Time:

5 Strict Handstand Push-Ups
25 Double-Unders

RX: Strict Push-Ups
AX: 5 Strict Push-Ups, 25 Single-Unders.

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.

Strict Handstand Push Ups: athletes should not spend more than 30 Seconds on the Strict Handstand push-ups. Scale reps if needed. If athletes are almost able to perform strict handstand push-ups, they should scale to pike pushup with feet on box

Double Under: repetitions should be completed in 40 seconds or less. Scale repetitions as needed.

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