WORKOUT

Mojo Dojo Casa House

5 Rounds For Time: 

20 Push-ups 

30 Sit-ups 

400 Meter Run  

5-4-3-2-1 Rope Climbs (15') 

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Time Cap: 30 Minutes 

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FOR THE COACH

Stimulus 

• Workout brief: https://youtu.be/7fhDTc9nVIg
• Resource Links: Monostructural Conversions Chart
• We have a long gymnastics workout today that will focus heavily on developing our capacity and midline conditioning. This should feel like a smooth, consistent effort throughout the workout with no significant rest time anywhere besides between rope climb reps. Find a pace that feels uncomfortable to maintain but doesn’t force you to rest or break. 
• Push ups. :60 or less
• Sit ups. :60 or less
• Run. 2:00 or less
• Rope climb. :30 per rep 

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Teaching Focus 

• The lowly push up 

• Anytime a push up shows up in programming it’s a great opportunity to talk about the necessity of proper mechanics in order to create the best results. We want to be relentless in our pursuit of full range of motion in the push up. This article from the CrossFit journal is an excellent resource for grabbing simple, actionable cues and teaching points for the push up. https://www.crossfit.com/pro-coach/the-lowly-push-up-revisited

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Through Line 

• Midline use 

• In the push ups, keep the stomach squeezed which will help the body move as a unit. 
• In the sit ups, obvious midline use by squeezing the stomach as you drive the chest through the hips 
• In the run, a strong midline helps you maintain an upright and aligned posture while running. This alignment is crucial for efficient energy transfer.
• On the rope climb, use the midline to lean back and tuck the knees into the chest to create an efficient foot clamp. 

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Modifications

• Push up

1. Reduce volume
2. Elevated push up 
3. Eccentric push ups 

• Sit up 

1. Hollow rocks
2. Band assisted sit ups 

• Run 

1. Reduce distance 
2. Sub machine 

• Rope climb 

1. Reduce volume 
2. Reduce height 
3. Rope pull up w/ leg tuck 
4. Stand to stand 
5. 6x supinated ring row 
6. 2x strict pull up + ttb complex

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Logistics

• With a single piece at a 30 minute cap you have a lot of time today to teach various elements, or add in some unique things to your class. A day like today is a good chance to dive a little deeper in a teaching point or build community by planning a creative warm up game.
• It’s also important to guide athletes to the best modifications in both movements and volume so that they’re able to be successful in hitting the stimulus of today’s workout. 

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LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)

Refer to coaches stimulus notes

General Warm Up (8 Minutes) (3-11)

General flow 

• 3 Rounds 
• :20 downward to upward dog 
• :20 sit ups 
• :20 inchworms with push ups 
• :20 air squat
• Run

1. RD 1 | 100m run 
2. RD 2 | 200m run 
3. RD 3 | 400m run 
4. Focus on the time this run takes 

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Specific Warm Up (11-21)

Push up | tell, show, do, check (use resources from teaching focus)

• Find scaling options first: If athletes can not perform an unassisted push-up, guide them to an elevated position so that they can complete this warm up focusing on the listed points of performance. 
• 3 Reps 

1. Focus on hand placement 

• 3 Reps 

1. Focus on elbows

• 3 Reps 

1. Focus on total body tension / midline stability 

• 3 Reps 

1. Focus on scapular position 

Rope climb  

• Progression. Athletes stop when they find workout movement 

• 5 Supinated single ring ring row 
• 2 Stand to stand 
• 2 Rope pull up with leg tuck 
• 1 Rope climb 

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Primer (21-27)

• Practice Round (38-41)

1. 6 Push ups 
2. 6 Sit ups 
3. 200m Run 
4. 1 Rope climb 

• Break
• Workout adjustments if needed

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Workout (27-57)

Look For 

• In the push ups, keep the stomach squeezed which will help the body move as a unit. 
• In the sit ups, obvious midline use by squeezing the stomach as you drive the chest through the hips 
• In the run, a strong midline helps you maintain an upright and aligned posture while running. This alignment is crucial for efficient energy transfer.
• On the rope climb, use the midline to lean back and tuck the knees into the chest to create an efficient foot clamp. 

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Post Workout Clean Up & Chat (57-60)

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ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

5 Rounds For Time: 

20 Push-ups 

30 Sit-ups 

400 Meter Run  

10-8-6-4-2 DB plank rows 

*1 Plank row = a row with the right arm and left arm 

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Time Cap: 30 Minutes 

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Mindset 

“You can’t build on top of success you don’t acknowledge.” - Dallas Travers

There’s a dark side to being so driven.

We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

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It’s not wrong to be passionately driven. 

That’s not where the harm comes from.

The harm comes when we don’t celebrate our victories.

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We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

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After Party 

2  Rounds 

50 banded pull aparts 

50 supinated banded pull aparts 

50 banded strict press 

50 banded bent over row 

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