Week of 3.15.21

For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.

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Monday, March 15

(Option #1: ReTest Open Workout)

If you are retesting, see last week’s strategy post for updated details and the full warm-up. Also be sure to read How to Improve on a ReTest and do you homework before executing the workout.

(Option #2: Hard Training Day)

A. 10:00 Row @ Zone 1

B. Hip Flow Sequence (x4 per element)

C. Speed Steps (3 x 30s)

D. Double Unders (3 x 20) Rest to Recovery

E1. RNT Reverse Lunge (2 x 20s / side) medially banded
E2. Elevated Achilles Pose (2 x 20s / side)

F1. Feet Together Squat w/ Counterbalance (3 x 5)
F2. Shrimp Squat; Alternating (3 x 6)

G. Band Assisted Pistol (2 x 6-8)

H. EMOM 10
1) 20s Max Double Unders
2) 20s Max Alternating Pistols

I. Hanging Gymnastics Prep Routine

J. EMOM 10
1) 15s of Chest-to-Bar Pull-Ups
2) 45s for Row Calories

Coach’s Notes: This doesn’t mean the working window of each minute is a max effort. The goal is repeatable power where the output can be sustained across all minutes. If you start minute one with 14 chest-to-bars, you had better match that every time.

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Move Through…
-5:00 Walk with Breath Sync
-2 x 0:45 Banded Lat Stretch per side
-2 x 0:45 Calf Stair Stretch per side

Tuesday, March 16

(Hard Training Day)

ZOAR Snatch Warm-Up
*AirBike for part 1

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A. [5:00 Clock] Find Snatch Heavy Single
*bar starts unloaded
*the goal is to hit 90-93% with no misses

B. Overhead Squat (3 x 3) @20×1 @75%

C1. Deadlift; TnG (4 x 8) 315/205lbs (or) 65%, whichever is lighter | Rest 15s
C2. Box Jumps (4 x 12) Rest 60s

D. 19:00 AirBike @ Zone 2 (Moderate Pace)
-E2M (-0:00): 8 Dumbbell Snatch 50/35lbs + 6 Box Jump Overs

E. 5:00 AirBike @ Recovery Pace – nasal

F. Squat Mobility Checklist

Wednesday, March 17

(Light Training Day)

A. Squat Sequence 1.0

B. EMOM 4: 40s Row or Ski @ Moderate Pace

C. Trunk Stiffness Routine

D. Pause Back Squat + Back Squat (4 Sets) @78-80%

E. Every 20s x 20 Reps [7:00]: 1 Power Clean @ Battery Effort

Coach’s Notes: There is no prescribed weight here because this percentage will vary quite a bit person to person. The goal is pick a weight that is heavy yet moves well. Each rep should be challenging, but you should not be worried about missing. This is a “battery effort.”

F. Dumbbell Skill Intervals
EMOM 15 – Standard Open Rx Weight 50/35lbs
1) 8-10 Single Arm Dumbbell Thrusters, split evenly b/w arms
2) 4-6 Single Arm Devil’s Press, split evenly b/w arms
3) 12-16 Single Arm Power Clean, split evenly b/w arms

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3 Rounds
-18 Breath Goblet Squat Hold 35/25lbs
-15 Banded Face Pulls
-12 Tabletop Glute Bridges

Thursday, March 18

(Light Training Day)

A. Joint Rotations Warm-Up

B1. PVC Dislocate (3 x 8) sub a band
B2. Alternating Lizard Stretch (3 x 12)
B3. Straight Arm Jumping Jacks (3 x 15)

C. Movement Refinement
EMOM 8: 4 Burpee Box Jump Over 24/20″ @ Smooth Cadence

Coach’s Notes: Prior to starting this piece, pick an elite athlete with a similar build to you and watch a video of them performing Burpee Box Jump Overs. Note their foot placement, number of step, turning and lowering style, etc. Then work to mimic their technique as closely as you can in the EMOM, working to make the reps as easy as possible.

• Noah Ohlsen
• Rich Froning & Haley Adams
• Sam Briggs & Kristin Holte

D. EMOM 15
1) 45s Row @ 5k TT Pace
2) 3 Clean & Jerks + 3 Overhead Squats 95/65lbs
*pick a hybrid grip that allows you to complete both of these movements without moving your hands
3) 2 Bar Muscle-Ups + 15ft Handstand Walk

Coach’s Notes: If you are not proficient at BMU and/or HSW this not the time to make attempts. Instead sub 2-4 Chest-to-Bar & 1 Wall Walk

E. 15:00 Clock for Mobility – Your Target Areas

Friday, March 19

(Open Test Day)

A. 2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row

B1. Boot Strappers (3 x 8) Rest 20s
*2s pause in each position
B2. Banded Good Morning (3 x 8) Rest 20s
*3s lower in each rep

C1. Kneeling Burpee Plank (3 x 8 Breaths) Rest 10s
C2. Alternating Lizards (3 x 8) Rest 10s
C3. Burpee (3 x 6)
C4. Elevated Cat Pose (3 x 20s)

D. Rehearsal – Complete @ Workout Pace
2 Sets:
-18/14 Calorie AirBike @ Sustainable Power
-10 Alternating Dumbbell Snatch 50/35lbs
-8 Burpee Box Jump Overs
*rest 2:00 & repeat

[Rest 4-6:00]

E. Test

CrossFit® Open Workout 21.2 / 17.1

For time [20 Min Time Cap]
-10 dumbbell snatches
-15 burpee box jump-overs
-20 dumbbell snatches
-15 burpee box jump-overs
-30 dumbbell snatches
-15 burpee box jump-overs
-40 dumbbell snatches
-15 burpee box jump-overs
-50 dumbbell snatches
-15 burpee box jump-overs

50/35lb. dumbbell, 24/20in. box

F. Flush – 5:00 AirBike @ Recovery Pace

G. Foam Roll: Quads & Low Back (5:00 Clock)

Saturday, March 20

(Moderate Training Day)

A. 5:00 Cyclical of Choice @ Z0, Nasal

B. Foam Roller Routine

C1. PVC Dislocates (3 x 8)
C2. Goblet Squat Hold (3 x 8 Breaths) 25-35lbs

D. Power Snatch (4 x 1.1.1) @75%

E. Front Squat (4 x 5) @22×1 @50%

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AMRAP 20:00
-15 Calorie AirBike (Zone 2 Cap)
-2 Wall Walks, Finishing with Overhead Stretch – Pushing Nose to the Wall
-12 Cossack Squats @ controlled tempo
-5 Muscle-Up Ring Row @ controlled tempo

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-5:00 AirBike @ Recovery Pace, Nasal
–Foam Roller Routine

Sunday, March 21

(Active Recovery)

Coach’s Notes: The goal of this piece is to promote blood / lymph flow in a non-stressful way that facilitates an anabolic (re-building) state. If you choose to disregard the heart rate zones and add intensity, this will become catabolic (tearing down) and counterproductive.

You may complete this protocol in the AM, PM or both.

5 Rounds [25:00]
-3:00 Erg of Choice (or Walk) @ Zone 0
-2:00 Foam Roll (or) Mobility

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