Taking On Water

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Wed

Jun 4

Taking On Water

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Workout

Back Squat

3 Sets:

5 Back Squat at 75%

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1 Drop Set:

Max Reps at 50%

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* Rest 2-3 Minutes Between Sets

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"Taking On Water"

For Time:

120 Wallballs (20/14)

120 Calorie Row

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* Partition However

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Time Cap: 15 Minutes

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AEROBIC POWER [VO2 MAX]

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KG | (9/6)

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Age Group

13-15 & 55+ | (20/10) to (9')

KG | (9/4)

Competitor

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

Part 1, This is the first week of our 8-week Base Camp strength cycle, where we'll make steady, methodical progress, preparing to peak for new one-rep maxes in August. After the third set each week, we’ll perform a drop set at 50% to challenge muscular endurance and trigger a growth hormone response. While completing this drop set, athletes should maintain continuous movement. Once they feel the need to pause or slow down, their set is done.

In part 2, This is a "partition however you'd like" version of the CrossFit Quarterfinals Workout 21.3. Start on either station and partition the work however you'd like. Choose a wallball weight you could complete for 30+ reps unbroken when fresh. To complete under the 15:00 time cap, you have to complete at least 16 reps per minute.

Scoring

Score: Time

Movements

Intended Intensity: RPE 7-8

Target Loading: Light-Moderate

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 10-15 Minutes

Men and women row the same distance today.

The One | Teaching Focus

Drive Through the Heels

Instruct athletes to push through the heels when rising from the bottom of the squat.

This engages the posterior chain (glutes and hamstrings) and ensures proper leg drive without shifting forward onto the toes.

Strategies

PARTITION OPTIONS

3 Rounds:

40 Wallballs + 40 Calorie Row

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4 Rounds:

30 Wallballs + 30 Calorie Row

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5 Rounds:

24 Wallballs + 24 Calorie Row

6 Rounds:

20 Wallballs + 20 Calorie Row

10 Rounds:

12 Wallballs + 12 Calorie Row

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40-30-20-20-10:

Wallballs + Calorie Row

Modifications

WALLBALLS

Reduce Reps/Loading/Target Height
Double Dumbbell Thrusters (25/15)s
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
180 Air Squats

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120 CALORIE ROW

100 Calorie Ski
120 Calorie Bike Erg
100/80 Calorie Echo Bike
1,600m Run

Logistics

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

2:00 Row
0:30 Good Mornings
0:30 Fire Hydrants (right)
0:30 Fire Hydrants (left)
0:30 Glute Bridges
0:30 Hip Airplanes (each side)
10 Reverse Lunges (bodyweight)
10 Single-Leg Glute Bridges (each side)

Specific Warm-Up
_{(9-21 minutes)}

(9-21 minutes)

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Wallball Warm-Up

0:15 Slow Squats to Med Ball
0:15 Med Ball Cleans
0:15 Med Ball Push Press
0:15 Med Ball Thrusters
5 Med Ball Squat Cleans
5 Low Wall Balls
5 Workout Height Wall Balls

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General Back Squat Warm Up

5 Good Mornings
Focus on gripping the ground with the foot throughout
3 Cued back squats
“Squat and hold”
Focus on gripping the ground with the foot throughout
3 Cued back squats
“Squat and hold”
Focus on an upright torso in the squat
Cue athletes to press up into the bar with the arms to control the load
Move to rack & teach sound un-rack and re-rack

Strength
_{(21-33 minutes)}

(21-36 minutes)

While completing this drop set, athletes should maintain continuous movement. Once they feel the need to pause or slow down, their set is done.
Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.
Building Sets:
5 - 40%
5 - 50%
5 - 65%

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

6 Cal Row
6 Wallball
6 Cal Row

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(42-57 minutes)

Look For‍

Row: Look for athletes to have a long pull, and keep the chain steady as they row.
Wallballs: Athletes should choose sets they can remain almost unbroken the whole time. Cue athletes to focus on their breathing rate, the more they can control their breathing on the wallballs, the row will be easier as well.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Lethal Legs

For Quality:

2:00 Wall Sit

20 Banded Pull Throughs

1:30 Wall Sit

20 Banded Pull Throughs

1:00 Wall Sit

20 Banded Pull Throughs

0:30 Wall Sit

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Mindset

Anne Frank

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"How wonderful it is that nobody need wait a single moment before starting to improve the world."

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You can start making a positive impact on the world immediately, without waiting for the perfect time or situation.

Additional Elements

Have questions?

Reach out!

Back to Home

Wed

Jun 4

Workout

Competitor

For the Coach

Workout Overview

Stimulus

Scoring

Movements

The One | Teaching Focus

Strategies

Modifications

Logistics

Lesson Plan(0-3 minutes)

General Warm-Up(3-9 minutes)

Specific Warm-Up(9-21 minutes)

Strength(21-33 minutes)

Primer (33-39 minutes)

Workout (39-55 minutes)

Accessory Work

Additional Elements

Have questions?

Lesson Plan
_{(0-3 minutes)}

General Warm-Up
_{(3-9 minutes)}

Specific Warm-Up
_{(9-21 minutes)}

Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

Workout
_{(39-55 minutes)}

_{Accessory Work}