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Monday 28 July

emma_KB

Emma!

This post is for you intermediate athletes.

Many of you are kicking absolute butt during the FITNESS workouts!  But, the PERFORMANCE metcons are often still too difficult for you.  I’ve heard that some of you are a little frustrated/confused/curious about making the jump over what can appear to be a large divide between the two programs.

When it’s a case of load, it’s a simple fix of course, just go lighter.  The coaches can help you choose the correct weight.  NB: There is a point where it gets too light to be productive though, and the coach will help you with that too.

But what about gymnastic movements?  We NEVER scale range of motion during metcons, as that is a crucial part of your training.  However, we can always play around with the rep scheme.

Yes, that’s right, just because it says 30 Pullups, doesn’t mean your only choice is to do ALL of them, or else it’s the FITNESS metcon.    Scale it to 20, or 15, a rep scheme that allows you to move through the circuit at roughly the same rate as a fitter athlete doing the full 30 reps.

Another example is a descending rep scheme.  Say there are 5 sets of 10 Handstand Pushups.  How about doing 10-8-6-4-2 reps respectively, to account for the muscular fatigue that rapidly incapacitates the athlete new to this movement.

And over time, as you get stronger and more skillful, much like your barbell weights will increase, so you’ll hit higher and higher rep schemes in gymnastics.

Wanna do Fran this Girl Friday?  The most famous CrossFit workout ever?

Here are some scaling options.  And next time, either go faster or choose a tougher version.

  1. 15-12-9 or 12-9-6 Pullups
  2. 5 Thrusters, 5 Pullups, 9 rounds
  3. 9 Thrusters, 9 Pullups, 5 rounds
  4. Scale the thruster weight and/or decrease reps.

FITNESS

Pullup
5 x 1-2

200m run
5 DB Manmakers
AMRAP in 12mins

OH or Bulgarian Split Squat
5 x 8, building

5 Burpees
10 DB Hang Squat Clean
15 Slamballs
Rest 2mins
5 rounds

Clean
Hang Power Clean + Power Clean

Row 200m
10 DB Snatch
AMRAP in 8mins

Legless Rope climbs
5 x 1-2 climbs
Strict Ring Dips
5 x 8-15 reps
Deadball Shoulder
5 x 2-4 reps

4 TGU/4 DB Snatch 25/15kg
15 KB Swing
100m Run
4 Wall Walks
15 Ring Row/15 Slamballs 15/12kg
100m Farmers Walk
AMRAP in 20mins

Girl Friday

Fran
21-15-9
Thruster 42.5/30kg
Pullup

PERFORMANCE

Pullup
5 x 1-2
’2007′ (modified)
1000m row
5 rounds of
15 Pullups
7 STOH 60/35kg
OH Squat
Find 1RM

10 Burpee Box Jumps
20 Wallball 9/6kg (10′/9′)
Rest 2mins
5 rounds

Clean
Hang Power Clean + Hang Clean
21-15-9
Hang Power Clean 52.5/35kg
63-45-27
Double unders
Legless Rope climbs
5 x 1-2 climbs
Strict Ring Dips
5 x 8-15 reps
Deadball Shoulder
5 x 2-4 reps

4 TGU/4 DB Snatch 25/15kg
15 KB Swing
100m Run
4 Wall Walks
15 Ring Row/15 Slamballs 15/12kg
100m Farmers Walk
AMRAP in 20mins

Girl Friday

Fran
21-15-9
Thruster 42.5/30kg
Pullup

Saturday 26 July

WORKOUT In 5 mins, Run 800m (scale distance as needed, or sub row/bike) – in remaining time, max reps Power Clean 70/45kg (scale weight as needed, or sub Hang Power Clean) Rest 5 mins During the rest, complete 6 Wall Walks or 18 HSPU In 5mins, Run 800m – in remaining time, max reps FrontContinue Reading

Time to kill

This week we’ve talked about how to really get the most out of your hour with us, and also about how you can still get an effective workout done even if you don’t have an hour to spare. But what about those of you who have the time to spend 90-120mins hanging out with us?Continue Reading

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