CrossFit Affiliate Programming Workout of the Month: January
Photo Credit: Instagram @crossfittraining
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CAP Workout 23114
RX
3 rounds for time:
40/30 calorie row
20 deadlift (225/155 pounds)
10 burpee pull-ups
– Rest 1:00 between rounds.
Intermediate
3 rounds for time:
30/21 calorie row
20 deadlift (155/105 pounds)
10 burpee pull-ups
– Rest 1:00 between rounds.
Beginner
3 rounds for time:
21/15 calorie row
20 deadlift (75/55 pounds)
10 burpee jumping pull-ups
– Rest 1:00 between rounds.
CAP Class Overview and Coaches Guide Video
Coaching Tools and Demo Videos:
Stimulus and Goals:
- Overview
- Time | 15:00
- Loading | ⅖
- Skill | ⅖
- Volume | 3/5
- Intended Stimulus
- 4:00-6:00 per round.
- Use a deadlift weight that you can lift for sets of 7 or more reps without rest.
- Complete the burpee pull-ups in around 1:00.
- Burpee pull-ups require athletes to start from a full hang and complete a strict or kipping pull-up. Today, jumping into the pull-up is considered scaling.
- Coaching Goals
- Avoid scaling athletes if they can finish the first round in under 5:00.
- Maintain the burpee pull-up reps even for scaled athletes. Instead, scale the difficulty.
- Teach athletes how to cycle the deadlifting bar without losing the lumbar curve.
- Save 5:00-7:00 for the post-workout sit-ups and stretching before ending the class.
Scaling Options:
- Overview
- This workout should slow athletes down in rounds 2 or 3, but no round should take longer than 6:00.
- Maintain the volume on the deadlifts and burpees, scaling the difficulty or loading instead.
- Scale the height of the burpee bar for the pull-ups or allow athletes to jump into the pull-up.
- Scale the row calories to no less than 21/30.
- Maintain the row calories if athletes can complete them in under 3:00.
- Movements
- Row | 30/21 calories, 3:00 max calories
- Deadlift | Reduce loading
- Burpee pull-ups | Reduce pull-up bar height, burpee + jumping pull-ups
Logistics:
- Limitations
- Partner option:
- 6 rounds for time each, with a partner:
- 20/15 calorie row
- 10 deadlifts (225/155 pounds)
- 5 burpee pull-ups
- One person works while the other rests.
Detailed Class Plan:
- Whiteboard Brief | 4:00 Minutes
- Target time | 4:00-6:00 per round
- Set yourself up to maintain a quick pace throughout each round, even if you slow down across the entire workout.
- The 1:00 rest will not allow for full recovery, but it will allow you to adjust your rowing pace and overall rep strategy.
- Row at a pace that allows you to finish quickly and immediately come off of the rower and start your deadlifts.
- The deadlift weight should allow you to complete consecutive sets of 7+ reps with :10-:20 rest in between sets.
- Post-workout focuses on core work. Perform 50 sit-ups as quickly as possible, and then the remaining 50 slowly, without the assistance of your arms.
- General warm-up | 9:00 minutes
- Goals
- Equipment: barbell, rower, and a pull-up bar.
- Partner athletes up to implement the partner rowling warm-up.
- If you don’t have enough rowers, have athletes alternate :30 of a movement while their partner rows, bikes, skis, or runs.
- While athletes are on the rower, focus on helping athletes keep the chain level.
- Partner rowling warm-up
- Teams of two: Athletes alternate work and rest.
- Teams of three: One athlete rows, one athlete rests.
- On a 6:00 Clock:
- Teams who complete the most 100-m intervals win.
- Partner A: Rows to 100-m. For every meter Partner A rows under or over 100-m, BOTH partners must perform that many reps of a penalty movement.
- Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.
- Suggested Penalty Movements
- Barbell deadlifts
- Scap push-ups
- Scap pull-ups
- Push-ups or knee push-ups
- Specific warm-up | 18:00 minutes
- Goals
- Equipment: boxes for assisted jumping pull-ups.
- Review the deadlift and the burpee pull-up.
- Build the burpee pull-up scaling options into the progression.
- Give athletes 8:00 to build up to the workout deadlift weight.
- Allow athletes to move independently through the loading and burpee pull-up practice.
- Deadlift and burpee pull-up review | 10:00 minutes
- 3-5 coach-led reps + 3-5 athlete-led reps at each deadlift progression.
- Focus on the consistency of the deadlift setup and pushing the hips back on the way down.
- Have athletes move for set seconds instead of reps during the burpee pull-ups.
- Progression/Focus: Deadlift
- Deadlift // heels down, chest up, shoulders slightly in front of the bar
- Deadlift // push the hips back, keep heels down
- Light deadlifts // pause at the top and practice tapping the bar to the ground, then quickly standing
- Progression/ Focus: Burpee pull-ups
- Burpee-to-target // Jump and hang from the pull-up bar
- Burpee + jumping pull-up // Use a low bar and jump into the pull-up
- Burpee + box-assisted pull-up // Perform the burpee, then step to the box for the jumping pull-up
- Burpee pull-ups // Start from a hang and then begin the kip for the pull-up
- Loading and movement prep | 8:00 minutes
- Athletes should have a moderate load to cycle for 7+ reps throughout the workout.
- 4 sets:
- 5 deadlifts (increase weight each set)
- 2 burpee pull-ups
- Break | 2:00
- Workout | 19:00 minutes
- Goals
- Adjust athlete’s paces if they look like they are going too fast to get right on the barbell.
- Focus on helping athletes improve their deadlift setup.
- Focus on helping athletes keep their heels down and push their hips back to cycle the deadlifts.
- Encourage athletes to step back and then step up on the burpee to save energy for the pull-ups and later reps.
- Look for:
- Row
- Bending the knees on the return before the arms extend
- Whipping the chain up and down
- Deadlifts
- Bar away from the shins in the setup
- Rounded back in the setup
- Bending the knees first on the descent
- Cues:
- Row
- Slow the return down and punch the arms back past the knees first
- Hold the hands and arms level throughout the stroke
- Deadlifts
- Pull the bar into the shins
- Pause in the setup and arch the chest up
- Slow the descent and push the hips back hard while pulling the chest up.
- Cooldown | 8:00 minutes
- Goals
- Give athletes 3:00-4:00 to cool down and clean-up.
- Review a fast-moving sit-up with an arm throw. Then review a slow sit-up without arm assistance, like a “strict sit-up.”
- Allow athletes to roll out or practice a sit-and-reach stretch to relax the back and hamstrings.
- Post-workout
- Sub 5 sets x :30 of a sit-and-reach stretch if you don’t have the ability to foam roll.
- 1 set:
- 100 AbMat sit-ups
- Perform the first 50 reps as fast as possible.
- Accumulate
- 2:00 foam roll lower back
- 2:00 foam roll upper back
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