Crossfit Oshawa – CrossFit

Ring Dips (6 x 10s + 10 reps)

6 sets

Advanced Goal: Using this session as PAP (Post Activation Potentiation) Creating enough upper body contraction to transfer from the banded push-up iso hold to the kipping ring dips making the dips easier neurologically.

Beginner Goal: gaining strength in support position and pressing on dynamic plane

Metcon (AMRAP – Reps)

EMOM 16

1. 6 Power Clean @ 225/155 lbs

2. 15/12 Cal Bike/Ski/Row/Run

3. 20 Wallball @ 30/20 lbs

4. 15/12 Cal Bike/Ski/Row/Run
This workout exemplifies our current phase training phase in a metcon format.

Advanced athletes should look to make every rep consistent throughout the entirety of this emom and beginners should focus on tension: Maintain tension during the turnover on the clean. For ultra beginners, focus on basic mechanics and coordination.

Metcon (No Measure)

Core

Explosive rotational med ball throw on wall

5 x 10/side

Rest as needed
https://www.youtube.com/watch?v=PNI1QKiWfiY

Crossfit Oshawa – CrossFit

Pull-ups (Get to 50 in the least amount of sets possible)

Neutral grip chin up, strict

The first thing we want athletes to be aware of in a strict pull-up is core tension, keep the toes together and pointed and chin tucked to maintain this tension through each phase of the rep. Next; athletes will want to ensure that we are not just pulling our body weight up and down, we are engaging properly to produce effective force, initiating the movement by driving the elbows forward. This will cause our larger muscles like lats, pecs, front delts to move most of the load rather than seeing the elbows flare out creating a situation where our body weight is hanging off of our scap and upper back.

Metcon (AMRAP – Rounds and Reps)

Amrap 18 minutes

18 Push ups

14 Box jump overs 24/20’’

10 Front Squat @ 155/105
A nice amrap to push through today, athletes are encouraged to put our heads down and work with a slight nod to the limitations posed. Going into the proceeding rounds, the nature of the front squat’s rack position will eventually start limiting our push-up ability and the explosive nature of the box jump overs will eventually start to cause lactic acid to accumulate during the front squats. Sticking to a reasonable pace time per round is recommended, but overall today is about pushing hard and having fun!

Metcon (No Measure)

Core Accessory

Paused Strict TTB

Accumulate 30 repetitions
Pause in the ascent, 1-2 seconds

– Explode from the pause

Scale, place a bar low and a Med Ball behind your back

Crossfit Oshawa – CrossFit

Snatch (E2MOM for 10 minutes)

Hang Snatch (Mid-Hang)

https://www.youtube.com/watch?v=npdlzx3dem4

Metcon

2 sets of 12-9-6, each for time

Metcon (Time)

At 0:00

12-9-6

TTB

Row 15 cals

Metcon (Time)

At 7:00

12-9-6

Burpee over erg

Row 15 cals
Today’s MetCon should be obvious that we are looking for faster paces and unbroken efforts, when introducing scaling options this stimulus should be our goal. This MetCon is set up to go out very hard in the first part, see if we can recover, and hang on during the second part. The row pace should be consistent between the two parts, consistently hard! The toes to bar should be unbroken and fast with the burpees over the erg more paced.

Metcon (No Measure)

Conditioning, interval accessory

Sprints

On the machine of your choice

4 sets

4 rounds

20 seconds sprint

40 seconds recover speed

Rest 3 minutes between sets

Crossfit Oshawa – CrossFit

Shoulder Press (6 x 3 @ 80%)

We’ve taken the the press today for the class and have simplified it quite a bit. The idea for the push press in the athlete section written above is complex and hard to apply to all levels. In addition, with the metcon being on the longer side, the press is more appropriate for today’s class. We’ve chosen the strict press since we haven’t touched this movement in a little bit.

All athletes should return the bar to the shoulders with elbows slightly ahead of the bar using the shoulders as a start point, think of it like a launching pad where we generate our force from. Controlled eccentric initiating with elbows breaking forward and a concentric drive upward.

Dionysus (Time)

For time

40 DB Step up over 50/35 lbs

100 Double under

40 DB Thrusters 50/35

100 Double under

40 DB hang Clean and Jerk 50/35

100 Double under

40 Devil press 50/35
Coach: Dionysus: God of wine, fruitfulness, parties, festivals, madness, chaos, drunkenness, vegetation, ecstasy, and the theater. This Benchmark will definitely live up to its description, bringing athletes through a madenned, chaotic, and drunken state, experiencing the ecstasy of finishing the workout. Starting with a consistent pace on the step over, athletes will need to be disciplined with their rep management. In the rest of the workout, we are looking to maintain our composure through the chaos, can we stay diligent and maintain the movement POP throughout this madness? This workout essentially has athletes moving from DB to jumping back and forth until the final devils press, an overall approach should be twofold:

1. Our DB movements should be strong through the legs, our legs need to be our driving force on the DB movements.

2. Our jumping should be relaxed through the arms and grip Every athlete advanced through beginner should be able to achieve this stimulus today with proper scaling methods.

Metcon (No Measure)

Accessory

Banded March

5 minutes

https://youtu.be/sHCqY3JHMGA
Use a hard band, enough to make your glutes burn at the end of the 5 minutes.

Crossfit Oshawa – CrossFit

Front Squat (6×3 @ 80% Rest 2 minutes between sets)

Our cueing on today’s front squats should be mainly centered around the torso, athletes will often sacrifice the structure of their torso in order to move the load. This is where the cue of elbows up comes from. The body is smart and efficient, but this can naturally lead to avoidance of proper movement, we want a tall and straight torso angle under the bar- think about the core being a tight rigid iron rod rather than a wet noodle. If we can hold onto the integrity of our trunk as we move through the squat we can reach our ultimate goal which is not to simply move through a squat with a heavy load, but rather to use the squat to become stronger lifters. If our positioning fails us we are no longer reaching the goal of getting stronger.

For beginners we can look to have them focus on more extremity cueing, like relaxing the grip, elbows up, hips back or knees out. A cue that works for a lot of beginner to intermediate athletes is spread the floor apart with the feet.

Metcon (AMRAP – Rounds and Reps)

Amrap 13

21 Pull-ups

15 Deadlift @ 225/155 lbs

3 Shuttle run (25′ out and back)
For this MetCon we totally shift gears towards Pulling and running, a pretty spicy workout that should be extremely metabolic. There will be some obvious grip limitation, but athletes should be able to shake that out during the run or over unders, so it should become a non factor. After the 21 pull-ups taxing our grip, athletes will want to assume smooth fast reps on the barbell. A triplet with this rep scheme will have us moving quickly, but an overall approach can be to never stop moving. Advanced athletes will want to be moving unbroken governing their intensities on the over unders (If you cannot perform shuttles). Beginner-intermediate will need to realize their limitation, be it the pull-ups or the deadlifts and ensure to pick a pace that allows them the chance to keep moving. Rather than thinking about rep management, a typical breakup strategy, athletes can think about rest management. We need to be managing our rest time in order to be consistent overall, rather than attempting to stick to a repetition break up strategy, ultimately causing more rest time in the long run and inconsistent round times.

Crossfit Oshawa – CrossFit

Couplet test (Time)

21-15-9 reps of:

Thrusters 135/95lbs

Chest to bar pull-ups
This is steroid Fran. Athletes will have to MOVE hard and fast and is a pure test of physical ability.

Crossfit Oshawa – CrossFit

Deadlift

1RM Deadlift
*If that bar doesn’t move with a flat back, it doesn’t move. period. Knowing this, we want athletes to engage through the midline and take in a large amount of air before we even bend over to grasp the bar. After we are organized through the lungs and midline, we should immediately place hands on the bar, set our backs, dig in the heels and push the floor away as hard as possible thinking about prying the bar off the floor using the legs. Our core being the crowbar.

Back Squat

1RM Back squat
Today we are faced with three seperate maxes, completing a true powerlifting total. This will test our ability in raw strength and power. All three lifts are about athletes generating as much force prouction as possible.

Backsquat:

Athletes should think about controling the way down as much as possible, we don’t want to go too slow and turn it into a tempo, however we need to be careful not to go too fast creating negative velocity when we attempt to switch directions in the bottom. Upon hitting the bottom, we should already be thinking of driving up spreading the floor apart with our feet as hard as possible.

Bench press

1RM Bench press
Bench press:

Our force comes directly from the floor and the bench, ensure we are engaging opposing forces towards the barbell through our feet and upper back- remember your five points of contact.

Crossfit Oshawa – CrossFit

Metcon (No Measure)

“Goat Day”

On 1min x 20mins:

Min 1: Movement 1

Min 2: Movement 2

Option:

Min 1: 10 Kettlebell swings

Min 2: 15/12 cal Bike

Scale reps accordingly using the wod rehearsal.
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Crossfit Oshawa – CrossFit

Triplet Test (AMRAP – Rounds and Reps)

AMRAP 15mins:

5 Ring muscle ups

10 Hang power cleans 155/105lbs

15/12 Cal Machine
A MetCon put together specifically for this weeks test, this will be testing the athletes ability to pace consistently hard for a full 15mins and be smart about our approach. We are taking what we have learned over the year from a pacing standpoint and applying it within a balanced triplet.

Crossfit Oshawa – CrossFit

Snatch

1RM Snatch

Three attempts
This will be the focal point of today, establishing our 1RM. This is actually a low pressure situation because our snatch retest is right around the corner, we will get another stab at this soon. Athletes should remember that the technique work is behind us, we want to establish a set-up routine, how we adress the bar should be the exact same every time. It doesn’t matter how, it just matters that it clears our heads so we are not thinking too much. Having one simple cue to focus on usually helps, like “tight” or “strong from the floor” or “speed through the middle” or “punch” if you are thinking of a cue, there are two requirements: 1. It adds value to your lift, 2. It clears your head of everything else.

Let’s focus on one thing and do it really friggen well today!

Metcon (AMRAP – Reps)

“CrossFit Games Open 12.1”

AMRAP 7min:

Burpees

Athletes will perform a burpee to a target 6″ above standing reach
We saw this in the open in 2012 and we haven’t programmed it much if at all. We are simply doing this workout because it fits nicely in this spot to balance out the week. Nonetheless, we should take the opportunity to record our scores and see what we can do!