WODs
 | Tue, Jun 25 2019 |  |
| CTM Daily WarmUp | PP Abs Day 6 | CTM 20190625 MetCon B | CTM 20190625 Activation | CTM 20190625 Strength | CTM 20190625 METCON PRIMER | CTM 20190625 MetCon |
CTM Daily WarmUp
(Check In)
Trap Mash (Lacrosse Ball) - 1:00 Each Side
Pectoral Mash - 1:00 Each Side
Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Wrist Stretches- 15-20 seconds in each position, twice through.
Child's Pose on Box - 1:00
Banded Shoulder Distraction - 1:00 Each Side
Laying Front Rack Stretch - 1:00
Foam Rolling – Quads and Adductors – 2:00
Banded Hamstring Distraction - 1:00 Each Leg
Couch Stretch - 2:00 Each Leg
Pigeon Pose – 2:00 each side
Dorsiflexion (Ankle) - 1:00 each foot
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PP Abs Day 6
(Check In)
:20work/:10rest
8 rounds
A: single leg alternating v-up
B: Russian twist (15/10)
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CTM 20190625 MetCon B
(Time)
'Water Break' Part #4
AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row
Rest 4:00
'Water Break' Part #5
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row
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CTM 20190625 Activation
(Time)
ACTIVATION
Alternating OTM x 10 (5 Rounds):
Odd - 200m Row
Even - Primer movement (see below)
Round #1 - 20 Banded Good Mornings - Video
Round #2 - 16 GHD Sit-Ups
Round #3 - 12 Suitcase Deadlifts (6/side) - Video
Round #4 - 8 Scap Retractions - Video
Round #5 - 4 Deadlifts, 4 Hang Muscle Cleans, 4 Hang Power Cleans
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
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CTM 20190625 Strength
(Weight)
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans
Set #1 - 50% of 1RM Clean
Set #2 - 55% of 1RM Clean
Sets #3+4+5 - 60% of 1RM Clean
Hang Clean Pull
This movement is a long arm throughout. With a big shrug at the top of the rep along with triple extension of the lower body, we are purely looking to find our speed through the middle.
Hang Clean High Pull
This movement builds upon the clean pull, and now finishes with a bending of the elbows. With elbows coming high to the outside, our aim here is to train our timing of the bend as well as the bar path. 'Hide your knuckles' is a cue that can be helpful for keeping the bar close. Rotate the knuckles forward over the bar towards the ground which will help us find a better scarecrow position.
In terms of height, we are looking to bring the bar to about heart level. Any higher, and it can become an artificial feeling that we do not want to ingrain. Let the bar rise from the extension, and let gravity take it right back down to the hang (don't fight the negative).
After these two movements, we can drop the bar if we feel we would benefit. To finish the set, 2 hang power cleans to confirm the bar path and movement. Weights are intended to stay on the moderate side.
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CTM 20190625 METCON PRIMER
(Check In)
Specific Primer for 'Water Break':
3 Rounds, building in both weight and intensity:
Round #1 (with weight #1):
7 Hang Power Cleans
6 Lateral Burpees over Rower
:45s Light Row
3 Hang Power Cleans
In this primer round, we are feeling through all transitions in the part, to include the transition from the rower back to the barbell. In a light pace throughout, our intention here is to feel out the combination and to find our breathing on the set of burpees. Rest as needed, followed by…
Round #2 (with weight #2):
5 Hang Power Cleans
4 Lateral Burpees over Rower
:30s Moderate Row
In our second primer round, we are looking to bring our intensity to a middle ground between the last, and our workout pace. Focus on our breathing throughout. Rest as needed, followed by our third and final primer round, this time at workout intensity.
Round #3 (with weight #3)
4 Hang Power Cleans
3 Lateral Burpees over Rower
:15s Fast Row
Rest 4:00, and begin.
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CTM 20190625 MetCon
(Reps)
'Water Break' Part #1
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row
Rest 4:00
'Water Break' Part #2
AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row
Rest 4:00
'Water Break' Part #3
AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row
Score will be total reps, where athletes can add in respective numbers for each part. The system will compute the sum total, which will be our score for the day.
Part #1 (27's) - A full round is 81 reps.
Part #2 (21's) - A full round is 63 reps.
Part #3 (15's) - A full round is 45 reps.
Stimulus wise, we are looking for the following:
Part #1 - Very light. A load we feel confident we could do 27 unbroken with, when fresh.
Part #2 - Light/Moderate. A load we feel confident we could do 21 unbroken with, when fresh.
Part #3 - Moderate. A load we feel confident we could do 15 unbroken with, when fresh.
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