CFM2 – CrossFit

WOD Demo Video:
https://player.vimeo.com/video/400762841?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → Pick a Gymnastic Goat and work on it! Choose a weight for the workout that you can hold onto unbroken throughout every 4 minute AMRAP, and a scale for the Double Unders that will keep you moving!

*Coach Focus* → Set athletes up in “stations” for the Gymnastic Goat- provide 1-2 scaling options for athletes to work on. Use a Warm-Up to get athletes primed for all movement, and use it as time to progress simple gymnastic shapes to prep athletes for the Skill work.

*Total Time* → 20 min Movement Prep + Skill Session // 20 min Workout // 40 min Total Working Time

**INTRO**
Happy GOAT Day! Today, we’re spending some time at the beginning of class to work on the movements we may not love to work on- today is the day to devote time to the movements that could use some love and attention. A structure like this has the potential to be confusing for athletes, because it can be really easy to overload them with too many options. Set the room up in stations based on the skill option: Pulling (Pull-Up/ Muscle-Up), Pressing (HSPU/ Ring Dip), and HS Walking.

Today, talk to your athletes in the Intro and get them thinking about one skill option they want to work on. Remind athletes that they will see Pulling tomorrow, and not to bite off more than they can chew if they plan to hit tomorrow’s workout as well! Provide suggestions based on skill level- if you have an athlete that wants to work on Muscle Ups, but doesn’t yet have the Kipping Pull-Up or even a Chest-to-Bar Pull-Up, provide that option for them. Same goes for the Ring Dip or Box Dip, and the HSPU vs the Box HSPU. No matter what stations you implement, keep it simple, and efficient for your athletes. You could even pick one of these “Goats” and go more in depth with one- it all depends on your athletes and your classes!

In the Workout, make sure your athletes are

Warm-up

Warm-up (No Measure)

TABATA (:20 ON / :10 OFF)

Jump Rope*

*Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc

Into …

2 ROUNDS

10 Supermans

10 Scap Pull-Ups

5 Inch Worm + Push-Up

:20 Hollow Body Hold

5/5 Single Arm DB Sumo DL

Into …

2 ROUNDS

5 Kip Swings

:20 HS Hold (or :30 Plank)

10 Hollow Rocks

5 Pike Push-Ups

5/5 Single Arm DB Swing

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Practice on Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip or Bench Dip

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

6 Alt. DB Hang Split Snatch (50/35)|(35/20)*

6 DB Box Step-Ups (24/20)**

24 Double Unders

*Alternate arms each rep, feet can split any way.

**Hold DB on either shoulder or in front rack. Do not rest behind the head.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

CFM2 – M2-60

WOD Demo Video:
https://player.vimeo.com/video/400629530?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → We are looking for big sets on the lunges and unbroken on the mountain climbers. Try to hold or pick up the pace on the bike.

*Coach Focus* → get the hips and glutes loose and warm so athletes can get moving when the workout starts!

*Total Time* → 7 Min Warm-Up // 5 Min Movement Review // 15 Min Workout

**INTRO**
Those hip flexors and glutes are going to take a big hit on this one! We have descending reps of 40, 30, 20, 10 with jumping lunges, calories on the bike and mountain climbers. A lot of body weight and a lot of reps, 100 total. Make sure your more deconditioned athletes are scaling back so they can keep moving and take less breaks. This is going to be a moderate to hard effort throughout fast athletes should try to finish sub 13:00 with most athletes getting into the 13-14 minute range.

We want to see the lunges done in big sets throughout the workout and the mountain climbers to hold unbroken reps. Athletes should try to hold about 10-12 calories a minute. The bike athletes can hold the same pace or build up the pace each round as the reps decrease. They can hold a moderate-hard pace the whole time or build up from a moderate pace and work up to a really hard pace. The last round is only 10 reps so athletes should go for broke here and sprint through it!

**STIMULUS**
Cardio and bodyweight in this workout today with higher volume and moderate duration. We are going to break down each piece of this today to give athletes goals to hit as they are moving through this workout.

Lunges — The round of 40 we want to see athletes complete in 2-3 sets. The round of 30 should be finished in 1-2 sets. Try to go unbroken on the round of 10-20

Bike — We are looking for athletes to hold about 10-12 calories a minute. If they are going to build up in pace have them start with a moderate to moderate-har

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike

10 Groiners

10 Reverse Lunges

10 Forward Lunges

1 ROUND

1:00 BIKE

20 Mountain Climbers

10/10 Split Squats

10 Alt Cossack Squats

Workout

Metcon (Time)

FOR TIME

40-30-20-10

Alt. Jumping Lunges

Cal. Bike

Mountain Climbers*

*Opposite knee to opposite elbow

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

40-30-20-10

Alt. Jumping Lunges

Backpack Floor Press

Mountain Climbers*

*Opposite knee to opposite elbow

(Score is Time)

CFM2 – CrossFit

WOD Demo Video:
https://player.vimeo.com/video/400763175?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → Use the Strength session to develop comfort getting under the barbell with the Front Squats and Jerk. How long can you hold onto the Barbell each round of Clean & Jerks in the Workout?! Go for broke every 5 reps!

*Coach Focus* → Be efficient in teaching today- provide a progression from Push Jerks to Split Jerks to prepare athletes for the Strength and Workout. Be dynamic- not everyone will pull under into a Squat Clean today, and that is okay!

*Total Time* → 10 min Teaching // 15 min Strength // 12 min Workout // 6 min Cool Down // 43 min Total Working Time

**INTRO**
Cali Love is BACK! We are feeling the love today with all this barbell cycling! Working up to a heavy complex in the Strength session, we are focusing on how to reset after the Front Squats and before the Jerk. For some of your athletes that have limited overhead mobility, the Split Jerk lends some more opportunity to get under the barbell, but the caveat there is that it is also a more complex movement. If you have some athletes that are really struggling with the Split Jerk, you can have them practice with the Split Jerk as they are working up, and once it gets to the point where their technique is hindering them, they can switch to Push Jerks. This could be a win, win scenario for those athletes who need to practice the Split Jerk, because they can drill the technique with lighter weight, AND get some heavier weight up overhead with the Push Jerks.

In Warm-Up today, progress athletes through a barbell warm-up to review both the Push Jerk and Split Jerk. This will keep the Warm-Up more efficient, and give you more time to drill the Strength complex.

**STIMULUS**
Building up to a heavy complex today! The weight starts moderate and ends heavy- the Jerk will be the limiter for most today. Front Squats should not be rushed, and there should be

Warm-up

Warm-up (No Measure)

2:00 Row/Run/Bike (increase pace every :30)

Into…

2 ROUNDS*

10 Romanian Deadlift

8 Hang Muscle Cleans

6 Front Squats

4 Strict Press

2 Push Press

*Can use a Barbell or DBs

Strength

Metcon (Weight)

5 SETS*

1 Power Clean

+

2 Front Squats

+

1 Jerk

*Start moderate and build to heavy. Athlete Choice for Push Jerk or Split Jerk.

(Score is Load)

Workout

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Slow Bike, Walk, or Row

1:00 Foam Rolling IT Band (L)

1:00 Foam Rolling Inside Thigh (L)

1:00 Foam Rolling IT Band (R)

1:00 Foam Rolling Inside Thigh (R)

(No Measure)

CFM2 – M2-45

Warm-up

Warm-up (No Measure)

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – DB Deadlifts

MVMNT 2 – Ring Rows

MVMNT 3 – Mountain Climbers

Strength

Metcon (Weight)

4 SETS

7-10 Tempo Wide Grip Pull-ups (1131)

8 Deadlifts (Building)

1:00 Hollow Body Hold

(Score is Weight)

Strength – HOME

Metcon (Weight)

4 SETS

10 Slow DB Curls

10 Slow DB Sumo DL

1:00 Hollow Body Hold

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 5 Deadlifts (255/175)|(185/125)

MIN 3 – 10 Box Jumps Overs (30/24)|(24/20)

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Run, Bike, or Row

MIN 2 – 20 DB Suitcase Deadlift

MIN 3 – 10/10 DB Reverse Lunge

(No Measure)

CFM2 – M2-60

WOD Demo Video:
https://player.vimeo.com/video/400629804?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → Let’s test that overhead shoulder stamina, while under some fatigue! The main focus of today’s workout is that 1:00 DBL DB or KB Overhead Hold – hello shoulders and midline. See if you can go unbroken for at least the first two rounds …rest when you must, not when you want to (be careful of bringing those KBs down to the ground).

*Coach Focus* → Solidify that overhead position today – is that athlete’s arm covering their ear when looking at them from the side (with a neutral head position)? Are their ribs pulled down to the hips to keep a neutral spine? Finally, are the elbows locked out, pushing up into those KBs? These are key questions to tell yourself AND your athletes.

*Total Time* → 5 Min Warm-Up // 3 Min Teaching // 18 Min Workout

**INTRO**
We have a really fun and unique workout today that incorporates a great cardio movement, followed by such a functional weightlifting movement in the form of Deadlifts, topped off with a static hold that is sure to blow up the midline, lats and shoulders. We have seen various static holds and today is the day to test that Double Overhead Hold! If you start off too hot on the rower, it will be a little difficult to move right into those Deadlifts. Be sure to test the waters with that first round and from there, speed up or slow down. However, do not forget that there is an 18:00 time cap!

When looking at this workout, it is important to take note that the most difficult movement will be that Double Overhead Hold. Therefore, try to maintain an aggressive leg drive on that rower to save the arms and lats. The Deadlifts can be Suitcase or Sumo style – athlete choice here, but they should be unbroken for all 5 rounds. The intent is to use the same weight for the Deadlifts AND Overhead Holds. With that being said, the Overhead Hold will be the limited factor when choosing

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 SLOW Arm Haulers

8 Bootstrappers

6 Push-Up to Pike

4/4 Single Arm Suitcase Deadlift

Into …

2 ROUNDS (refer to teaching section)

10 Cal. Row

5 DBL DB or KB Deadlifts

:30/:30 Single Arm Overhead Hold*

*In the second round, perform a :30 Double DB or KB Overhead Hold

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25/20 Cal. Row

15 DBL DB or KB Suitcase Deadlifts

1:00 DBL DB or KB Overhead Hold

-18:00 Had Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

400m Backpack Run

20 Backpack Sumo DL

1:00 Backpack Overhead Hold

(Score is Time)

CFM2 – M2-45

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Plate G2OH

:30 Plate OH Hold

25 Plate Hops

5 Push-up to Pike

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Bench Press (Light-moderate)

MIN 2 – 10-15 Diamond Push-ups

MIN 3 – :30 Wall Walk Hold or HS Hold

-Short Rest b/t Each Set-

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DB Bench Press

MIN 2 – 10-15 Diamond Push-ups

MIN 3 – :30 Wall Walk Hold or HS Hold

-Short Rest b/t Each Set-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

MAX DB Bench Press(35/20)|(20/15)*

*Each break complete 7 Burpees.

(Score is Reps)

-2:00 Rest-

AMRAP x 6 MINUTES

100m Run

15 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

MAX DB Bench Press

(Score is Reps)

-2:00 Rest-

AMRAP x 6 MINUTES

100m Run

7 Burpees

10 Alt DB Snatch

(Score is Rounds + Reps)

CFM2 – CrossFit

WOD Demo Video: https://player.vimeo.com/video/400622465?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → Long grind type of day! Gotta saddle up for the long-haul today and find a pace that you can sustain throughout. Have a plan for the 30-rep movements that you can hold…don’t get “fooled” into trying to win the first round. Coming out too hot on the 400m Run, Slam Balls or Box Jumps will make the next few rounds much much slower.

*Coach Focus* → Provide athletes with the “cheat code” for the K2E and provide insight on how to stay efficient in the odd object run. We don’t see this too much, so how do you hold the MB and how can you ensure you don’t get destroyed by the runs. For these types of workouts, helping athletes understand pacing is KEY and obviously scaling for volume.

*Total Time* → 30:00 Workout // 5:00 Finisher (35:00 Total Working Time)

**INTRO**
Long grind — athletes will love it! Thirty minutes of grunt work today for our athletes. In this 30:00 AMRAP, we will see about 3-4 rounds worth of work for the athletes. The workout will demand having some restraint in your pacing. Athletes that come out too hot will not be able to hold on the pace for the long haul. In particular, the athletes should use the full first round to gauge their pace / feel. If you finish the first round sub 10:00 and your huffing and puffing, you need to slow down. If you finish above 10:00 and feel good, then you can add a little more speed to the next round. The goal would be to hold the same uncomfortable pace from start to finish.

For the 400m MB Run, athletes should be moving the ball around as needed to keep running. In these odd object type of runs, the best thing you can do is try to keep moving and not let the object fall or need to stop to adjust. Coaches should demonstrate for the athletes how to hold the ball and what works best for not burning the shoulders. As the athletes finish up the second run, you want to mo

Warm-up

Warm-up (No Measure)

QUICK MOVEMENT FLOW (3:00)

3 SETS

15 Jumping Jacks

10 Squats w/ Twist & Reach (alternating twist each time)

5 Groiner L + Groiner R + Push-Up

Then…grad a Wall Ball

WALL BALL WARM-UP (7:00)

CHIPPER STYLE…

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

15 WB Thrusters

10 WB Ground to Overhead

100m WB Run

200m Run (No Wall Ball)

*From here, move into your teaching focus for the day…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m MB Run (20/14)|(14/10)

400m Run

30 Knees 2 Elbow*

30 Slam Balls (30/20)|(20/15)

30 Box Jumps (24/20)

*GHD Sit-Ups Optional

(Score is Rounds + Reps)

Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank

(Score is Time)