• The Blacklisted Approach Package 2 Sample

    Package 2:

    Overview of 4/22-4/28
    4/22

    A1. 7-9 Dumbbell Romanian Deadlift @31X0 x 3-5 Sets A2. 3 Push Press x 3-5 Sets
    B. AMRAP 7:
    8 Hang Power Cleans (115/75) 16 V-Ups
    Focus: We are starting our second wave of the DB RDL/PP. Ideally, athletes will go a little heavier than they did 3 weeks ago. Last time on the push press we focused on keeping the heels down as long as possible. This time we continue with the foot theme and focus on keeping a strong whole foot on the ground. So initiating with toes splayed out grabbing the ground creating a strong arch in the foot which they can balance and drive through the heels with. We still want to ensure a proper hinge pattern (this might mean less range of motion). In the wod, we are touching the other end of the spectrum with explosiveness on the hang power cleans and midline work in a setting that won’t beat up the hands/shoulders for tomorrow’s bar muscle ups.
    Warm-Up:
    2-3 Sets:
    1 Min Row/Bike/Run
    30 Sec Oblique Opener​ ​https://www.youtube.com/watch?v=uihlk3ki78M
    *hold the top, the goal is a tuck curl and pull with low abs and pelvic floor (NOT pushing belly out)
    10 Alternating Bird Dogs​ ​https://www.youtube.com/watch?v=k2azbhhuKuM
    *focus on maintaining neutral hip with oblique opener engagement and keeping torso square
    to the ground
    +
    2-3 Sets:
    8 V-Ups *pull through low abs (supercharge oblique opener)
    8 Single Arm DB Push Press *focusing on feet (8 each side)
    8 Steps Single Arm Death March (8 down in 1 arm, 8 back in other arm)
    ​https://www.youtube.com/watch?v=ZGchgrQLfno
    *video demos double, and don’t worry about ROM, just go to about knees
    +
       
    10 Barbell RDLs @31X0 *practicing/coaching tempo/position 10 Hang Clean Pulls
    10 Hang Power Cleans
    5 Push Press with 2 sec pause in dip
    5 Push Press
    +
    A1. 7-9 Dumbbell Romanian Deadlift @31X0 x 3-5 Sets A2. 3 Push Press x 3-5 Sets
    +
    B. AMRAP 7:
    8 Hang Power Cleans (115/75)
    16 V-Ups
     

    4/23
    2 Rounds, Rest 5 min, 2 Rounds:
    AMRAP 90 Sec
    7/5 Bar MU
    Max Burpees with time remaining
    Rest 90 Sec
    AMRAP 90 Sec
    50 Double Unders
    Max AB Cals with time remaining
    Rest 90 Sec
    WOD Clarification and Flow Options:
    Round 1: 90 Sec BMU/Burp, 90 Sec Rest, 90 Sec DU/AB, 90 Sec Rest, (6 Min) Round 2: 90 Sec BMU/Burp, 90 Sec Rest, 90 Sec DU/AB, 90 Sec Rest (12 Min) 5 Min REST (17 Min)
    Round 3: 90 Sec BMU/Burp, 90 Sec Rest, 90 Sec DU/AB, 90 Sec Rest, (23 Min) Round 4: 90 Sec BMU/Burp, 90 Sec Rest, 90 Sec DU/AB, 90 Sec Rest (29 Min)

    Class Flow: You could have 4 people sharing the same AB (A,B,C,D) A: BMU/Burp -> REST -> DU/AB -> Rest
    B. REST -> DU/AB -> Rest -> BMU/Burp
    C. DU/AB -> Rest -> BMU/Burp -> Rest
    D. Rest -> BMU/Burp -> Rest -> DU/AB
    Focus: Aerobic session with a higher skill buy in. The WOD will take 29 minutes and this will allow some teaching of the higher skill movements in. The the goal is the BMU/DUs take about 30 seconds. So have athletes adjust volume/movement to facilitate that target time domain as the goal of this session is for it to be aerobic.
    Scaling: Scale Number of DUs, Make them Singles, Penguin Drill Jumps
    Low Bar MU / 30 Sec BMU attempts / 7-10 Big Kips focusing on hips & lats / Lat Pull-Down
    Warm-Up:
    3 Rounds: *have bands/PVCs set-up before class if possible
    30 Sec AB
    30 Sec Plank
    30 Sec Jump Rope *anything
    30 Sec Tall Kneeling Banded PVC Lat Pull-Down
    +
    3-5 Min DU Teaching/Skill Work (try to limit total reps to less than 100)
    +
    10 Beat Kips
    10 Lat Activations
    10 Kips focusing on lat activation as coming through
    +
    5-10 Min Bar MU Teaching *focus on how this is a hip drive with lat pull downs
    Low Bar Muscle Up Transitions​ ​https://www.youtube.com/watch?v=mMZMk7S2oTw&t=3s *use bands to secure a barbell to J-Hooks to create a low bar
    +
    2 Rounds, Rest 5 min, 2 Rounds:
    AMRAP 90 Sec
    7/5 Bar MU
    Max Burpees with time remaining
     
    Rest 90 Sec
    AMRAP 90 Sec
    50 Double Unders
    Max AB Cals with time remaining
    Rest 90 Sec


    4/24
    "Jack"
    Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi
    AMRAP 20:
    10 Push Press (115/75) 10 KB Swings (53/35) 10 Box Jumps (24/20)
    Focus: Classic CrossFit “fun” as well as a day to dig a little deeper. 20 minutes is a longer time. It will be a day to work on some mental toughness and use the memory of Jack and that it is a hero workout as a chance to push a little harder.
    We will also use the warm-up to to work on foot strength as they play the foundation of bounding mechanics.
    I’d recommend step downs due to the jumping demands and longer time domain. Feel free to make them box jump step downs for your class.
    Education:
    http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1496/Avoid_Static_Stretching_ Especially_Before_Weight_T.aspx
      
    Eccentrics, Isometrics, and short holds with contraction have been shown to be effective while maintaining connective tissue
    (Note, the trade-off of connective tissue and muscle length for a better position is another conversation.)
    Warm-Up:
    20ft Heal to Toe Walk
    20ft Walk on Toes
    20ft Walk on Heels
    20ft Walk on Toes with Toes towards each other
    20ft Walk on Toes with Toes away from each other
    20ft Walk on Heels with Toes towards each other
    20ft Walk on Heels with Toes away from each other
    +
    2 Rounds:
    10 Side Plank Reach Throughs (each side)​ ​https://www.youtube.com/watch?v=o3zcmTyOI4A 10 Calf Stretch from Lunge into Jumping Lunge
    *in a lunge, keeping front heel down, drive knee as far forward with hands as possible and hold it there for 5 sec, then go right into a jumping lunge
    +
    2 Rounds:
    30 sec ankle push-out with active arches​ ​https://www.youtube.com/watch?v=QVjno5C0dxE
    30 sec single leg balance on each side
    30 sec single leg balance on each side (with eyes closed)
    +
    With a light KB:
    5 KB Strict Press (each side)
    10 KB RDLs
    5 KB Push Press (each side)
    10 KB Swings *start with russian building to the highest point you can keep a neutral spine and braced ribcage
    +
    Barbell Push Press Warm-Up
    +
    AMRAP 20:
      
    10 Push Press (115/75) 10 KB Swings (53/35) 10 Box Jumps (24/20)
    4/25
    A1. 7-9 Back Squats @31X0 x 3-5 Sets A2. 3 Weighted Pull-Up x 3-5 Sets
    B. 3 Rounds:
    100m Suitcase Carry (53/35) (50m each)
    20 Alternating Reverse Lunges Goblet Lunges (53/35) 40ft Renegade Row Crawl (35s/20s) https://www.youtube.com/watch?v=wd1pfm89e-w
    Focus: Again with the tempo we are focusing on technique, with the back squat, the initiation requires a bit more of a lean than in the front squat. With this, make sure athletes maintain a neutral hip in this initiation vs arching the low back to initiate. The reps on the pullup have gone down and should be heavier than 3 weeks ago. In the WOD, this is more or less just accessory work in a slight aerobic setting. On the carry and crawl, prioritize position over speed (as one should always do).
    Warm-Up:
    3 Rounds:
    250m Row *increase pace each round
    10 Glute Bridge (1st round) / Foam Roller Hamstring Curl (2nd and 3rd Round) +
    30 Sec Goblet Squat hold at the bottom working for best position
    20 Alternating Shoulder Taps from Plank
    10 Alternating Lateral Lunges
    7 Goblet Squats @31X0
    7 Rows from Plank (each side)
    +
    Back Squat Teaching (empty barbell, make them work)
    +
     
    A1. 7-9 Back Squats @31X0 x 3-5 Sets A2. 3 Weighted Pull-Up x 3-5 Sets
    +
    B. 3 Rounds:
    100m Suitcase Carry (53/35) (50m each)
    20 Alternating Reverse Lunges Goblet Lunges (53/35)
    40ft Renegade Row Crawl (35s/20s)
    +
    Optional (If time)
    2-3 Rounds:
    10 Tall Kneeling Pallof Press (each side)​ ​https://www.youtube.com/watch?v=Gnquj2du_Bc 10 1⁄2 Kneeling KB Windmills (each side)​ ​https://www.youtube.com/watch?v=ka9KOvTYeV8
     

    4/26
    A. Accumulate 10-12 Strict Muscle Ups
    -or- Strict Muscle Up Negatives
    -or- Feet Assisted Low Ring Strict Muscle Up Negatives
    B. 21-15-9 (9 Min Cap) Ring Dips
    Deadlift (225/155)
    Focus: Working on the skill/strength of a strict muscle up. A key component of both is false grip. False grip has a strength component with cranking the wrist as well as a comfort component. https://www.youtube.com/watch?v=2C2c7ESHXpY​ in the video you’ll notice is more the base of the palm that sits on top of the rings. The deadlift load should be able to be done near unbroken and the dips should be chipped through well enough (5+ on set size).
    Scaling: Ring push-ups are a fantastic scale for ring dips, they change loading to ~75% of bodyweight and preserve the stimulus of stability and position, further, they can walk the rings forward (keeping them long) to an angle in which they can perform the ring push-up
    Warm-Up:
    2 Rounds:
    20-30 ft Ostrich Walk​ ​https://www.youtube.com/watch?v=3KvRryftNyY
        
    20-30 ft Crab Walk​ ​https://www.youtube.com/watch?v=Xwcbm93mM-o
    *be particular about this, chest engaged, hips only as high as they have the mobility for
    20-30 ft Horse Walk​ ​https://youtu.be/ufAUAYrxfIY?t=79 20-30 ft Bear Crawl
    +
    3 Rounds:
    8 Single Arm False Grip Ring Rows (8 on each side) 8 DB Ring Push-Ups
    8 DB RDLs
    +
    *Take time to teach the false grip, keeping hands close,
    **On the negative - when going from the bottom of the dip to the top of the pull-up, have the mindset of “pulling” to the top of a pull-up rather than falling back
    A. Accumulate 10-12 Strict Muscle Ups
    -or- Strict Muscle Up Negatives
    -or- Feet Assisted Low Ring Strict Muscle Up Negatives +
    Deadlift Teaching/Warm-Up +
    B. 21-15-9
    Ring Dips
    Deadlift (225/155)
     

    4/27
    In Teams of 3:
    3k Row *1 partner works, 1 holds wallsit, 1 rests
    60 Hang Squat Cleans (95/65) *1 partner works, 1 hangs from pull-up bar, 1 rests 3k Run *1 partner works, 1 holds plank, 1 rest
    Focus: HAVE FUN
    Warm-Up:
    Group fun general warm-up, ex: rowling, tic tac toe, pizza game, dodgeball, etc. +
      
    Hang Squat Clean Teaching +
    Row/Run Teaching
    +
    In Teams of 3:
    3k Row *1 partner works, 1 holds wallsit, 1 rests
    60 Hang Squat Cleans (95/65) *1 partner works, 1 hangs from pull-up bar, 1 rests 3k Run *1 partner works, 1 holds plank, 1 rest