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https://app.sugarwod.com/public/api/v1/affiliates/HQdJctdeMA/workouts/days/-7...0/www.crossfitnky.com#20220331Thursday, Mar 31, 20222022-03-30T20:00:00.000-04:00Warm-Up With Chris Hinshawhttps://www.youtube.com/watch?v=VW42KKmjEZYChris Hinshaw is a professional triathlete, renowned endurance coach and instructor for the CrossFit Aerobic Capacity Course. At Tennessee Tech, Hinshaw leads a group of elite CrossFit Games competitors through a series of warm-up drills.The drills—24 in all—begin with prep work for the hips and lower body. The first five are called high-knee karaoke, over the hurdle, knee to chest, figure four and lunge.“So what we do … is we focus on the hips. We do a lot of emphasis there early on because that’s the area where CrossFit athletes are really the tightest,” Hinshaw explains to the group, which includes Games champs Rich Froning Jr. and Camille Leblanc-Bazinet.Drills six through 12 are called lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack. Hinshaw then moves on to warming up the upper body with sitting arm swings and standing arm swings.The next drills work on the knees and ankles: toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot and 50-yard hashmarks. The final drills feature short runs of 20, 40 and 60 yards at about 80 percent of max effort.“The key to a good running warm-up is really not to overstretch your muscles. You want that tension. You want that spring-like effect,” Hinshaw says.Warm UpEstimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**10-15 minutes Hinshaw Warm-Up## Hinshaw warm-up written outPerform each drill for 10m out, then walk back1. High knee karaoke (over, over, walk, walk)2. Over hurdle (heel, toe)3. Knee to chest4. Figure 4 (1 sec)5. Lunge with reach overhead6. Lunge torso twist (Pull hand)7. Toy soldiers8. High knee + arm swing9. Butt kick + arm swing10. Straight Leg (shallow heel)20m out walk back11. Side step out and back12. Side step jumping jack out and backSitting13. Sitting arm swing (Elbow down and back) 20 sec14. Standing arm swing (Elbow down and back) 20 secPerform each drill for 10m15. Toes out walk16. Toes in walk17. Heels walk18. Toes walk19. Outside Foot walk20. Inside Foot walk21. 50m hash marks (fast feet) forwards & backwards22. 30m (20m speed up, 10m to slow down)23. 45m (35m speed up, 10m to slow down)24. 60m (50m speed up, 10m to slow down)**2. Workout Prep**Every minute (3 sets)100m Run* Start slow and build into a comfortable pace *Programming NoteWhiteboard and Workout are all in the same video (March 31 Whiteboard)March 31 Whiteboardhttps://www.youtube.com/watch?v=KsyMLkfg3oABruce WayneFreedom (RX'd)5-4-3-2-1 minuteMax Distance Run-Rest 1 minute Between sets-* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class OptionAccessory5 sets10 Dumbbell Bicep Curl (each)20-30 Second Hollow Hold10 Single Arm Dumbbell Step Up (each)Cooldown/Mobility1 min foot smash w/ lacrosse ball (each side)1 min Couch Stretch (each side)1 min Seal PoseDailyMaintenance 10Mins ElbowGrease TricepsElbowsForearms Peanuthttps://www.youtube.com/watch?v=oAYPAMDt-fo
Warm-Up With Chris Hinshaw https://www.youtube.com/watch?v=VW42KKmjEZY Chris Hinshaw is a professional triathlete, renowned endurance coach and instructor for the CrossFit Aerobic Capacity Course. At Tennessee Tech, Hinshaw leads a group of elite CrossFit Games competitors through a series of warm-up drills.
The drills—24 in all—begin with prep work for the hips and lower body. The first five are called high-knee karaoke, over the hurdle, knee to chest, figure four and lunge.
“So what we do … is we focus on the hips. We do a lot of emphasis there early on because that’s the area where CrossFit athletes are really the tightest,” Hinshaw explains to the group, which includes Games champs Rich Froning Jr. and Camille Leblanc-Bazinet.
Drills six through 12 are called lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack. Hinshaw then moves on to warming up the upper body with sitting arm swings and standing arm swings.
The next drills work on the knees and ankles: toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot and 50-yard hashmarks. The final drills feature short runs of 20, 40 and 60 yards at about 80 percent of max effort.
“The key to a good running warm-up is really not to overstretch your muscles. You want that tension. You want that spring-like effect,” Hinshaw says.
Warm Up Estimated Total Session Time: 1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10-15 minutes Hinshaw Warm-Up
## Hinshaw warm-up written out Perform each drill for 10m out, then walk back 1. High knee karaoke (over, over, walk, walk) 2. Over hurdle (heel, toe) 3. Knee to chest 4. Figure 4 (1 sec) 5. Lunge with reach overhead 6. Lunge torso twist (Pull hand) 7. Toy soldiers 8. High knee + arm swing 9. Butt kick + arm swing 10. Straight Leg (shallow heel)
20m out walk back 11. Side step out and back 12. Side step jumping jack out and back
Sitting 13. Sitting arm swing (Elbow down and back) 20 sec 14. Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m 15. Toes out walk 16. Toes in walk 17. Heels walk 18. Toes walk 19. Outside Foot walk 20. Inside Foot walk 21. 50m hash marks (fast feet) forwards & backwards 22. 30m (20m speed up, 10m to slow down) 23. 45m (35m speed up, 10m to slow down) 24. 60m (50m speed up, 10m to slow down)
**2. Workout Prep** Every minute (3 sets) 100m Run * Start slow and build into a comfortable pace *
Programming Note Whiteboard and Workout are all in the same video (March 31 Whiteboard)
March 31 Whiteboard https://www.youtube.com/watch?v=KsyMLkfg3oA
Bruce Wayne Freedom (RX'd)
5-4-3-2-1 minute Max Distance Run -Rest 1 minute Between sets-
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Accessory 5 sets 10 Dumbbell Bicep Curl (each) 20-30 Second Hollow Hold 10 Single Arm Dumbbell Step Up (each)
Cooldown/Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose
DailyMaintenance 10Mins ElbowGrease TricepsElbowsForearms Peanut https://www.youtube.com/watch?v=oAYPAMDt-fo ]]>
CrossFit Northern Kentuckyhttps://app.sugarwod.com/public/api/v1/affiliates/HQdJctdeMA/workouts/days/-7...0/www.crossfitnky.com#20220330Wednesday, Mar 30, 20222022-03-29T20:00:00.000-04:00Warm UpEstimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**Hip Halo warmup-into-7 min AMRAP30-sec bike5 Double Dumbbell Front Squats (lightweight)5 Updowns to Seal Pose + Dumbbell Stepover**2. Workout Prep**1 set5/4 Calorie Bike (workout pace)3 Double Dumbbell Front Squats2 Burpee Over DumbbellMarch 30 Whiteboardhttps://www.youtube.com/watch?v=ijY8opllP-YMarch 30 Workouthttps://www.youtube.com/watch?v=SQpoiNZ4zzQVengeanceFreedom (RX'd)2 sets4 Rounds15/12 Calorie Assault Bike (OR 12/10 Calorie Echo)12 Double Dumbbell Front Squats (50s/35s)9 Burpee over Dumbbells-Rest 5 minutes between sets-* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class OptionCooldown/Mobility1 min foam Roll Quads1 min foot smash with Lacrosse ball (each side)30-sec single leg down dog (each side - focus on calf stretch)Mayhem Ready: Full Grip Front Rackhttps://www.youtube.com/watch?v=BxrKGr_g5hI
Warm Up Estimated Total Session Time: 1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo warmup -into- 7 min AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover
**2. Workout Prep** 1 set 5/4 Calorie Bike (workout pace) 3 Double Dumbbell Front Squats 2 Burpee Over Dumbbell
March 30 Whiteboard https://www.youtube.com/watch?v=ijY8opllP-Y
March 30 Workout https://www.youtube.com/watch?v=SQpoiNZ4zzQ
Vengeance Freedom (RX'd)
2 sets 4 Rounds 15/12 Calorie Assault Bike (OR 12/10 Calorie Echo) 12 Double Dumbbell Front Squats (50s/35s) 9 Burpee over Dumbbells -Rest 5 minutes between sets-
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Cooldown/Mobility 1 min foam Roll Quads 1 min foot smash with Lacrosse ball (each side) 30-sec single leg down dog (each side - focus on calf stretch)
Mayhem Ready: Full Grip Front Rack https://www.youtube.com/watch?v=BxrKGr_g5hI ]]>
CrossFit Northern Kentuckyhttps://app.sugarwod.com/public/api/v1/affiliates/HQdJctdeMA/workouts/days/-7...0/www.crossfitnky.com#20220329Tuesday, Mar 29, 20222022-03-28T20:00:00.000-04:00Warm UpEstimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes (This is strength prep)* 2-3 Times through * Athletes should focus on footwork and finishing their pull**2. Strength Prep**Athletes will spend 8-10 minutes completing 3 sets of 3 Power Clean with a barbell. The reps are performed in singles as a Power (catching above parallel). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Power Clean is complete, give athletes 5-7 minutes to transition and complete 3x3 Front Squat. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.- Make sure athletes strip the bars down to a lighter weight and hit some warm-up squats**3. Workout Prep**2 rounds10 Double Unders2 Strict Pull-Ups2 Strict Handstand Push-UpsPower Clean 3x33 Power Cleans x 3 sets @65-75% of 1RM Clean* Rest 60-90 seconds between sets *Front Squat 3x33 Front Squats x 3 sets @80% of 1RM Clean* Rest 60-90 seconds between sets *March 29 Whiteboardhttps://www.youtube.com/watch?v=oipqkynntn4March 29 Workouthttps://www.youtube.com/watch?v=SDbWRQ03kJIThe RiddlerFreedom (RX'd)100-75-50Double Unders20-15-10Strict Pull-UpsStrict Handstand Push-Ups* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class OptionCooldown/Mobility1 min Banded shoulder overhead distraction + Lunge (each side)1 min child’s pose1 min foam roll calvesMayhem Ready: Beyond The Double Underhttps://www.youtube.com/watch?v=Ng8e9er3DUg
Warm Up Estimated Total Session Time: 1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes (This is strength prep) * 2-3 Times through * Athletes should focus on footwork and finishing their pull
**2. Strength Prep** Athletes will spend 8-10 minutes completing 3 sets of 3 Power Clean with a barbell. The reps are performed in singles as a Power (catching above parallel). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Power Clean is complete, give athletes 5-7 minutes to transition and complete 3x3 Front Squat. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.
- Make sure athletes strip the bars down to a lighter weight and hit some warm-up squats
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Cooldown/Mobility 1 min Banded shoulder overhead distraction + Lunge (each side) 1 min child’s pose 1 min foam roll calves
Mayhem Ready: Beyond The Double Under https://www.youtube.com/watch?v=Ng8e9er3DUg ]]>
CrossFit Northern Kentuckyhttps://app.sugarwod.com/public/api/v1/affiliates/HQdJctdeMA/workouts/days/-7...0/www.crossfitnky.com#20220328Monday, Mar 28, 20222022-03-27T20:00:00.000-04:00Week OverviewHey Everyone!* With QuarterFinals coming up we will keep the programing the same as always. Look to adjust the volume for any athletes that are competing.Warm-Ups:- In the warm-ups, you will see Crossover Symmetry, Banded 7s, and Hip Halo options thrown in. We highly recommend investing in these in the future for your gym members. Also, a little Hinshaw and Burgener Warm-Ups mixed in as well, so enjoy, and Here We Go Again!Strength: - Week 2 (Squat Snatch, Power Clean)- This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time.- Every Day we perform a Snatch or Clean, we go through the Burgener Warm-Up! Start everyone off with a PVC pipe and allow athletes to transition into an empty barbell if comfortable. If you want your athletes to get better with these movements, this has to start every strength day. They will be doing it in their sleep by the time we are done here. 9-week Cycle LayoutWeek 1Day 1: Heavy Single SnatchDay 2: Heavy Single Squat CleanDay 3: Split Jerk Practice (working on the catch and recovery)Week 2Day 1: 3x3 Squat Snatch (65-75% of Heavy Single), 3x3 Snatch Grip Deadlifts (90%)Day 2: 3x3 Power Clean(65-75% of Heavy Single), 3x3 Front Squat (80% of Clean)Day 3: Snatch Push Press + Snatch Drop PracticeWeek 3Day 1: 3x3 Power Snatch (70% of Heavy Single), 3x3 OVHS (70-80%)Day 2: 3x3 Clean (65-75% of Heavy Single), 3x3 CleanGrip Deadlifts (90%)Day 3: Moderate Heavy Split Jerk + 3-second pause in the splitWeek 4 Day 1: 3x2 Squat Snatch (80% of Heavy Single), 3x3 Snatch Grip Deadlifts (95%)Day 2: 3x2 Power Clean(80% of Heavy Single), 3x2 Front Squat (85%)Day 3: 2 Snatch Push Press + 1 Snatch Drop x 5 working setsWeek 5Day 1: 3x2 Power Snatch (75% of Heavy Single), 3x3 OVHS (75-85%)Day 2: 3x2 Clean (80% of Heavy Single), 3x3 CleanGrip Deadlifts (95%)Day 3: 2 Push Press x 1 Split Jerk x 5 Working SetsWeek 6Day 1: 3x1 Squat Snatch (85-90% of Heavy Single), 3x3 Snatch Grip Deadlifts (100%)Day 2: 3x1 Power Clean(85-90% of Heavy Single), 3x1 Front Squat (90%)Day 3: 1 Snatch Push Press + 1 Snatch Drop x 5 working setsWeek 7Day 1: 3x1 Power Snatch (85-90% of Heavy Single), 3x3 OVHS (90%)Day 2: 3x1 Clean (85-90% of Heavy Single), 3x3 CleanGrip Deadlifts (100%)Day 3: 1 Push Press x 1 Split Jerk x 5 Working SetsWeek 8 (De-load)Day 1: Every min (10 mins) 1 Squat Snatch (Don’t go over 75%)Day 2: Every min (10 mins) 1 Squat Clean (Don’t go over 75%)Day 3: Every min (5 mins) 2 Split Jerks (light/moderate) Into - Every min (5 mins) 2 Snatch Drops(light/moderate) Week 9Day 1: Heavy Single SnatchDay 2: Heavy Single Squat CleanDay 3: Heavy Single Snatch Drop (5 mins) into Heavy Single Split Jerk (5 mins)- We want to keep the lifting sessions under 20 minutes. This includes "Strength Prep" and "Lifting session."Workouts:- With strength starting back workout will be kept to under 20 minutes to help fit within the time frame. I understand that Olympic lifts can take longer than traditional power lifts to teach. That is why I recommend on some days shortening/altering the workout if some classes seem to be running behind. We have a simple but effective 100 Burpee Box Jump Overs for Monday. This is another tremendous mental test to see how well your athletes can shut their minds off and move. Then we continue through with some traditional style workouts until Thursday, we have some running intervals. Hopefully, it's a beautiful day outside, and be sure to tell athletes to bring a stopwatch and be ready to run. Friday ends the week with a real fun partner workout that will test your athlete's skills on all levels.- Thursdays Whiteboard and Workout videos are all in one (whiteboard video).- Mayhem Affiliates now have access to the Mayhem Bodybuilding Track. This is a huge bonus for your members who may have extra time, open gym, or just looking to maybe change things up. These can be added accessories or for rehabbing/targeting specific muscle groups. The program is loaded with all different options Monday-Sunday. Enjoy!!- NEW 5-Tier Scaling System!! Link posted in coaches notesAccessory:- Use The Ready State videos as added accessory pieces the athletes can perform after class (if time permits) or as homework. Monthly Challenge:- Burgener Warm challenge, we will keep it 2x's a week on the Olympic Days (snatch/clean) as stated above. This could be a good thing to give athletes (video link) for "Homework" if they are wanting something to practice on their own time.- We will have some gymnastic/accessory work mixed in for the two days without strength to allow athletes time to work through progressions and hit some high-skilled movements.- Hero Workouts! We are going to start programming 1-2 Hero Workouts a month. These will be randomized and will not include the regularly scheduled memorial workouts (Murph, Chad, etc.). Some may be programmed as a Saturday workout due to length.NEW PDF DOWNLOAD!- "Hey Mayhem Affiliate Family! We are pumped to start providing a PDF of programming for you all each week. This is just one more way we want to continue to overdeliver to you all so you can have a world-class fitness gym!!" An email will be sent out weekly.Facebook Live- March 29th, at 6 pm (CT). Look for the event scheduled on Facebook, so please bring any questions or concerns about the program or anything. Good Luck!We'd love to hear any feedback or questions you have. Just email us at programs@mayhemnation.com.Warm UpEstimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes (This is strength prep)* 2-3 Times through * Athletes should focus on footwork and finishing their pull**2. Strength Prep**Athletes will spend 8-10 minutes completing 3 sets of 3 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Snatch is complete, give athletes 5-7 minutes to transition and complete 3x3 Snatch Grip Deadlifts. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.**3. Workout Prep**2 sets (add weight)5/4 Calorie Ski2 Alternating Dumbbell Snatch- rest 30 seconds between sets -Snatch 3x33 Squat Snatch x 3 sets @65-75% of 1RM Snatch* Rest 60-90 seconds between sets *Snatch Grip Deadlift 3x33 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch* Rest 60-90 seconds between sets *March 28 Whiteboardhttps://www.youtube.com/watch?v=EBH1Piqn2sAMarch 28 Workouthttps://www.youtube.com/watch?v=fzSZVHx28TIThe BatmanFreedom (RX'd)21-15-9 (16-12-8 women's calories)Calorie Ski (OR Calorie Row)9-7-5Alternating Dumbbell Snatch (100/70)-@10:00- 45 Calorie Ski (36 women's calories) (OR Calorie Row)15 Alternating Dumbbell Snatch (100/70)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class OptionCooldown/Mobility1 min foot smash w/ lacrosse ball (each side)1 min Couch Stretch (each side)1 min Seal PoseMayhem Ready: Add the weekly trunk sandwich to your diethttps://www.youtube.com/watch?v=jd4qpKOwL_E
Week Overview Hey Everyone!
* With QuarterFinals coming up we will keep the programing the same as always. Look to adjust the volume for any athletes that are competing.
Warm-Ups:
- In the warm-ups, you will see Crossover Symmetry, Banded 7s, and Hip Halo options thrown in. We highly recommend investing in these in the future for your gym members. Also, a little Hinshaw and Burgener Warm-Ups mixed in as well, so enjoy, and Here We Go Again!
Strength:
- Week 2 (Squat Snatch, Power Clean)
- This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time.
- Every Day we perform a Snatch or Clean, we go through the Burgener Warm-Up! Start everyone off with a PVC pipe and allow athletes to transition into an empty barbell if comfortable. If you want your athletes to get better with these movements, this has to start every strength day. They will be doing it in their sleep by the time we are done here.
9-week Cycle Layout
Week 1 Day 1: Heavy Single Snatch Day 2: Heavy Single Squat Clean Day 3: Split Jerk Practice (working on the catch and recovery)
Week 2 Day 1: 3x3 Squat Snatch (65-75% of Heavy Single), 3x3 Snatch Grip Deadlifts (90%) Day 2: 3x3 Power Clean(65-75% of Heavy Single), 3x3 Front Squat (80% of Clean) Day 3: Snatch Push Press + Snatch Drop Practice
Week 3 Day 1: 3x3 Power Snatch (70% of Heavy Single), 3x3 OVHS (70-80%) Day 2: 3x3 Clean (65-75% of Heavy Single), 3x3 CleanGrip Deadlifts (90%) Day 3: Moderate Heavy Split Jerk + 3-second pause in the split
Week 4 Day 1: 3x2 Squat Snatch (80% of Heavy Single), 3x3 Snatch Grip Deadlifts (95%) Day 2: 3x2 Power Clean(80% of Heavy Single), 3x2 Front Squat (85%) Day 3: 2 Snatch Push Press + 1 Snatch Drop x 5 working sets
Week 5 Day 1: 3x2 Power Snatch (75% of Heavy Single), 3x3 OVHS (75-85%) Day 2: 3x2 Clean (80% of Heavy Single), 3x3 CleanGrip Deadlifts (95%) Day 3: 2 Push Press x 1 Split Jerk x 5 Working Sets
Week 6 Day 1: 3x1 Squat Snatch (85-90% of Heavy Single), 3x3 Snatch Grip Deadlifts (100%) Day 2: 3x1 Power Clean(85-90% of Heavy Single), 3x1 Front Squat (90%) Day 3: 1 Snatch Push Press + 1 Snatch Drop x 5 working sets
Week 7 Day 1: 3x1 Power Snatch (85-90% of Heavy Single), 3x3 OVHS (90%) Day 2: 3x1 Clean (85-90% of Heavy Single), 3x3 CleanGrip Deadlifts (100%) Day 3: 1 Push Press x 1 Split Jerk x 5 Working Sets
Week 8 (De-load) Day 1: Every min (10 mins) 1 Squat Snatch (Don’t go over 75%) Day 2: Every min (10 mins) 1 Squat Clean (Don’t go over 75%) Day 3: Every min (5 mins) 2 Split Jerks (light/moderate) Into - Every min (5 mins) 2 Snatch Drops(light/moderate)
Week 9 Day 1: Heavy Single Snatch Day 2: Heavy Single Squat Clean Day 3: Heavy Single Snatch Drop (5 mins) into Heavy Single Split Jerk (5 mins)
- We want to keep the lifting sessions under 20 minutes. This includes "Strength Prep" and "Lifting session."
Workouts:
- With strength starting back workout will be kept to under 20 minutes to help fit within the time frame. I understand that Olympic lifts can take longer than traditional power lifts to teach. That is why I recommend on some days shortening/altering the workout if some classes seem to be running behind. We have a simple but effective 100 Burpee Box Jump Overs for Monday. This is another tremendous mental test to see how well your athletes can shut their minds off and move. Then we continue through with some traditional style workouts until Thursday, we have some running intervals. Hopefully, it's a beautiful day outside, and be sure to tell athletes to bring a stopwatch and be ready to run. Friday ends the week with a real fun partner workout that will test your athlete's skills on all levels.
- Thursdays Whiteboard and Workout videos are all in one (whiteboard video).
- Mayhem Affiliates now have access to the Mayhem Bodybuilding Track. This is a huge bonus for your members who may have extra time, open gym, or just looking to maybe change things up. These can be added accessories or for rehabbing/targeting specific muscle groups. The program is loaded with all different options Monday-Sunday. Enjoy!!
- NEW 5-Tier Scaling System!! Link posted in coaches notes
Accessory:
- Use The Ready State videos as added accessory pieces the athletes can perform after class (if time permits) or as homework.
Monthly Challenge:
- Burgener Warm challenge, we will keep it 2x's a week on the Olympic Days (snatch/clean) as stated above. This could be a good thing to give athletes (video link) for "Homework" if they are wanting something to practice on their own time.
- We will have some gymnastic/accessory work mixed in for the two days without strength to allow athletes time to work through progressions and hit some high-skilled movements.
- Hero Workouts! We are going to start programming 1-2 Hero Workouts a month. These will be randomized and will not include the regularly scheduled memorial workouts (Murph, Chad, etc.). Some may be programmed as a Saturday workout due to length.
NEW PDF DOWNLOAD! - "Hey Mayhem Affiliate Family! We are pumped to start providing a PDF of programming for you all each week. This is just one more way we want to continue to overdeliver to you all so you can have a world-class fitness gym!!" An email will be sent out weekly.
Facebook Live
- March 29th, at 6 pm (CT). Look for the event scheduled on Facebook, so please bring any questions or concerns about the program or anything.
Good Luck!
We'd love to hear any feedback or questions you have. Just email us at programs@mayhemnation.com.
Warm Up Estimated Total Session Time: 1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes (This is strength prep) * 2-3 Times through * Athletes should focus on footwork and finishing their pull
**2. Strength Prep** Athletes will spend 8-10 minutes completing 3 sets of 3 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Snatch is complete, give athletes 5-7 minutes to transition and complete 3x3 Snatch Grip Deadlifts. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Cooldown/Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose
Mayhem Ready: Add the weekly trunk sandwich to your diet https://www.youtube.com/watch?v=jd4qpKOwL_E ]]>
CrossFit Northern Kentuckyhttps://app.sugarwod.com/public/api/v1/affiliates/HQdJctdeMA/workouts/days/-7...0/www.crossfitnky.com#20220327Sunday, Mar 27, 20222022-03-26T20:00:00.000-04:00Warm-Up With Chris Hinshawhttps://www.youtube.com/watch?v=VW42KKmjEZYChris Hinshaw is a professional triathlete, renowned endurance coach and instructor for the CrossFit Aerobic Capacity Course. At Tennessee Tech, Hinshaw leads a group of elite CrossFit Games competitors through a series of warm-up drills.The drills—24 in all—begin with prep work for the hips and lower body. The first five are called high-knee karaoke, over the hurdle, knee to chest, figure four and lunge.“So what we do … is we focus on the hips. We do a lot of emphasis there early on because that’s the area where CrossFit athletes are really the tightest,” Hinshaw explains to the group, which includes Games champs Rich Froning Jr. and Camille Leblanc-Bazinet.Drills six through 12 are called lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack. Hinshaw then moves on to warming up the upper body with sitting arm swings and standing arm swings.The next drills work on the knees and ankles: toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot and 50-yard hashmarks. The final drills feature short runs of 20, 40 and 60 yards at about 80 percent of max effort.“The key to a good running warm-up is really not to overstretch your muscles. You want that tension. You want that spring-like effect,” Hinshaw says."BikeErg Lactate Threshold"5 Sets1000m at Easy750m at Moderate500m at Fast250m at Sprint (Standing @D8-10)*Rest 2 Min between sets.
Warm-Up With Chris Hinshaw https://www.youtube.com/watch?v=VW42KKmjEZY Chris Hinshaw is a professional triathlete, renowned endurance coach and instructor for the CrossFit Aerobic Capacity Course. At Tennessee Tech, Hinshaw leads a group of elite CrossFit Games competitors through a series of warm-up drills.
The drills—24 in all—begin with prep work for the hips and lower body. The first five are called high-knee karaoke, over the hurdle, knee to chest, figure four and lunge.
“So what we do … is we focus on the hips. We do a lot of emphasis there early on because that’s the area where CrossFit athletes are really the tightest,” Hinshaw explains to the group, which includes Games champs Rich Froning Jr. and Camille Leblanc-Bazinet.
Drills six through 12 are called lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack. Hinshaw then moves on to warming up the upper body with sitting arm swings and standing arm swings.
The next drills work on the knees and ankles: toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot and 50-yard hashmarks. The final drills feature short runs of 20, 40 and 60 yards at about 80 percent of max effort.
“The key to a good running warm-up is really not to overstretch your muscles. You want that tension. You want that spring-like effect,” Hinshaw says.
"BikeErg Lactate Threshold" 5 Sets 1000m at Easy 750m at Moderate 500m at Fast 250m at Sprint (Standing @D8-10) *Rest 2 Min between sets.]]>
CrossFit Northern Kentuckyhttps://app.sugarwod.com/public/api/v1/affiliates/HQdJctdeMA/workouts/days/-7...0/www.crossfitnky.com#20220326Saturday, Mar 26, 20222022-03-25T20:00:00.000-04:00Warm UpEstimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**Hip Halo Warmup-into-10 min AMRAP1 min machine of choice5 Deadbugs (each side)5 Bird Dogs (each side)5 Deadlifts (empty - build across)5 Updowns to Seal Pose**2. Workout Prep**Allow athletes time to practice the "Get Over" while still building up in weight.Hang OnFreedom (RX'd)For Time:10-9-8-7-6-5-4-3-2-1Deadlift (275/185)Burpee Box Get Overs (48/42)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class OptionBody Row on Racked Barbell5 sets: 10 repsDeficit Pushups5 sets: 10 repsSeated Tricep DB French Press4 sets: 10 repsCooldown/Mobility1 min foot smash w/ lacrosse ball (each side)1 min Couch Stretch (each side)1 min Seal Pose
Warm Up Estimated Total Session Time: 1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 10 min AMRAP 1 min machine of choice 5 Deadbugs (each side) 5 Bird Dogs (each side) 5 Deadlifts (empty - build across) 5 Updowns to Seal Pose
**2. Workout Prep** Allow athletes time to practice the "Get Over" while still building up in weight.
Hang On Freedom (RX'd)
For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift (275/185) Burpee Box Get Overs (48/42)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Body Row on Racked Barbell 5 sets: 10 reps
Deficit Pushups 5 sets: 10 reps
Seated Tricep DB French Press 4 sets: 10 reps
Cooldown/Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose]]>
CrossFit Northern Kentuckyhttps://app.sugarwod.com/public/api/v1/affiliates/HQdJctdeMA/workouts/days/-7...0/www.crossfitnky.com#20220325Friday, Mar 25, 20222022-03-24T20:00:00.000-04:00Warm UpEstimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**Crossover Symmetry or Banded 7's+Hip Halo Warmup-into-3 sets 10 PVC Pipe Pass Throughs10 Walking Lunge Steps**2. Skill Work**Begin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark and have another set of eyes helping.**3. Workout Prep**1 set 20 Sec. Bike 5 Thrusters (focus on pausing and breathing at the top)2 Strict pull UpsSplit Jerk 1x110-15 Minutes of Practice- Stay light and focus on formMarch 25 Whiteboardhttps://www.youtube.com/watch?v=28QREU2UnnQMarch 25 Workouthttps://www.youtube.com/watch?v=0_k9q1UGVZgLet Her RipFreedom (RX'd)16:00 AMRAP30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)20 Thrusters (45/35)10 Strict Pull-Ups* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class OptionCooldown/Mobility1 min lying 90/90 hip stretch (each side)1 min overhead elbow grab tricep stretch (each side)1 min tricep lacrosse ball smash (each side)DailyMaintenance 10Mins EeezyKneezy KneeMakeover Roller Quadshttps://www.youtube.com/watch?v=-IHg5wQ8xZk
Warm Up Estimated Total Session Time: 1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry or Banded 7's + Hip Halo Warmup -into- 3 sets 10 PVC Pipe Pass Throughs 10 Walking Lunge Steps
**2. Skill Work** Begin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark and have another set of eyes helping.
**3. Workout Prep** 1 set 20 Sec. Bike 5 Thrusters (focus on pausing and breathing at the top) 2 Strict pull Ups
Split Jerk 1x1 10-15 Minutes of Practice - Stay light and focus on form
March 25 Whiteboard https://www.youtube.com/watch?v=28QREU2UnnQ
March 25 Workout https://www.youtube.com/watch?v=0_k9q1UGVZg