WORKOUT
Deadlift
On the 3:00 x 3 Sets:
3 Deadlifts
* Start First Working Set at 80% & Build To Heavy
"DT" [HERO]
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: (155/105)
Time Cap: 10 Minutes
REPEAT FROM 12/12/22
OPEN-GAMES
AMRAP 10:
Buy-In: 30/24 Calorie Echo Bike
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
In Remaining Time: Max Calorie Echo Bike
FOR THE COACH
Stimulus
- Workout brief: https://youtu.be/babh8DHWQ5s
- Resource Links: Strength Cycle Details Coaching Strength Cycles in Class
- We’re in week 2 of our deadlift for this cycle. Athletes should look to build on their set of 5 from week 1. If athletes didn’t complete week 1 we want them to target around 80% as a starting point and build each set from there. These are touch and go reps. In part 2 we have a well known CrossFit Hero workout and benchmark with DT. The load we use in DT should be a light deadlift and then a moderate load for the hang cleans and push jerks.
Teaching Focus
- Barbell cycling, today our teaching focus and our through line are the same. Focus on efficient cycling is a simple, actionable way for athletes to improve their performance on this workout.
- In the deadlifts, send the hips back first each rep
- In the hang power cleans, cycle from a high hang for efficiency
- In the push jerks, use the receiving position of each rep as the driving position of the next
Through Line
- In the deadlifts, send the hips back first each rep
- In the hang power cleans, cycle from a high hang for efficiency
- In the push jerks, use the receiving position of each rep as the driving position of the next
Modifications
- Reduce load
- Reduce volume
- Sub DBs
Logistics
- In part 1, we can pair athletes up as they should have plenty of time to change loads if needed. As long as the lifts look safe encourage your athletes to climb each set during the 3x3. Pay specific attention to the speed of the bar. If the bar moves extremely quickly we know the athletes can challenge themselves a bit more.
- In part 2, bring attention to the fact that this is a Hero workout. It’s always encouraged to read about the individual or group the workout is written in honor of.
LESSON PLAN
Whiteboard Brief (3 Minutes) (0-3)
Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
General flow
- Get out barbells
- 2 Rounds
- :15 Scorpions
- :15 Alternating spidermans
- :15 Stagger stance RDL right
- :15 Stagger stance RDL left
- :15 Good mornings
- :15 Back rack elbow rotations
- :15 Barbell overhead hold (press up into bar)
- :15 Back squats
Specific Warm Up (13 Minutes) (9-22)
Hang clean
- Establish stance and grip
- Focus on hard hips and fast elbows
- Stick the landing to adjust receiving position
Jerk
- Focus on timing of leg drive and then press
- Focus on rapid turnover from dip to drive and then hard punch.
- Stick land to adjust receiving and overhead position.
Deadlift
- Establish stance and grip
- 5 segmented deadlift
- On the way up - Stop above the knee, stop at mid thigh, stop at lock out.
- On the way down - hips back first to mid thigh, stop above the knee, stop at midshin.
- Focus on the shoulders over the bar in the set up
- Focus on a straight bar path
Strength (15 Minutes) (22-37)
- 6:00 to build to workout weight
- Every 3:00 x 3 sets
- Transition to part 2
Primer (6 Minutes (37-43)
- At workout weight
- 6 deadlifts
- 5 hang power clean
- 4 push jerks
- Should be unbroken
- Break
- Workout adjustments if needed
Workout (10 Minutes) (43-53)
Look For
- In the deadlifts, send the hips back first each rep
- In the hang power cleans, cycle from a high hang for efficiency
- In the push jerks, use the receiving position of each rep as the driving position of the next
Post Workout Clean Up & Chat (53-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
DB DT
5 Rounds
12 DB deadlifts
9 DB Hang power cleans
6 DB Push jerk
Time Cap: 10 Minutes
Mindset
"“The maxim 'Nothing but perfection' may be spelt 'Paralysis' .” - Winston Churchill
The act of “starting” is all too often the most challenging.
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.
This defense mechanism is amazing for avoiding predators. It can save our lives! But on the other hand… It can also prevent it.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.
After Party
EMOM 12
Minute 1 - :45 Row for cals
Minute 2 - :45 Bike for cals
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