WODs
 | Thu, Jun 13 2019 |  |
| CTM 20190614 Activation and WarmUp | CTM 20190614 Strength and Skill | CTM 20190614 MetCon | CTM 20190614 Aerobic Capacity |
CTM 20190614 Activation and WarmUp
(Time)
Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Banded Shoulder Distraction - 1:00 Each Side
Pectoral Mash - 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch - 2:00 Each Leg Pigeon Pose – 2:00 each side
Dorsiflexion (Ankle) - 1:00 each side
Crossover Symmetry - Activation Protocol
ACTIVATION
30/24 Calorie Row
40 Double-Unders
15 Wallballs
5 Strict Pull-Ups
18 Medball SitUps
18 Banded Good Mornings
5 Wall Squats
10 Stiff-Legged Deadlifts (empty barbell)
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats
5 Walkouts - Video
5 Muscle Snatches (empty barbell)
5 Spiderman + Reach (each side) - Video
5 Pausing Overhead Squats (empty barbell)
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CTM 20190614 Strength and Skill
(Time)
Pausing Snatch Pulls
5 Sets of 2
Pause (2) seconds at knee level.
Set #1 - 80%
Set #2 - 85%
Set #3+4+5 - 90%
Rest as needed between sets.
Our purpose in the pulls is two-fold:
Postural strength, and,
Extension through the mid-foot.
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Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
Set #1 - 65%
Set #2 - 70%
Sets #3-7 (5 Sets) - Build to a heavy for the day.
Snatch Pull - Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.
Low Hang Power Snatch - Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.
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CTM 20190614 MetCon
(Time)
Primer:
Three rounds, resting as needed between (~2:00):
8/6 Calorie Assault Bike
4 Barbell-Facing Burpees
2 Power Snatches
'RUSH HOUR'
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches
Qualifier Loading - 135/95
Open Loading - 115/85
Annotate inside the 'Notes' which loading used.
Building intensity through intervals.
In 'Rush Hour' we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we'll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round.
In other words, if we have rounds that look as follows, the bolded time will be our score for the day:
1:45, 1:49, 2:01, 2:09, 1:52, ALL TIMES GO IN THE NOTES
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CTM 20190614 Aerobic Capacity
(Check In)
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.
There is no rest between rounds - we roll directly into the second. In full, this is a 1,800m recovery based row. Emphasis on the word 'recovery'… let's get some good effort in here, but this is meant to be more of a recovery, than a capacity building, finisher.
The '2K + 'X' is in relation to our personal /500m splits on our best 2K row. As an example, if an athlete has a best 2K row at 8:00 total, their /500m splits on that effort would average out to 2:00.
300m Slower = 2:00+18s = 2:18
300m Moderate = 2:00+10s = 2:10
300m Fast = 2:00+2s = 2:02
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