January 4, 2024





AMRAP 15: 

1 Rope Climb (15') 

10 Push-ups 

15 Air Squats


  • Workout brief: https://youtu.be/0Jl1nPrv3nY
  • Resource Links:  CompTrain Gym Resource Drive
  • Cindy style workout today with rope climbs taking the place of pull ups. The primary limiter today will be the fatigue with the upper body pull and push. The air squats should be smooth and not a huge limiter today. Choose variations that allow for about :90 seconds rounds, or 10 rounds total over the 15 minutes. You’ll have a lot of time in class today to focus on your teaching. It’s a great day to add in some community building elements at the start or end of your class. 
  • Rope Climb | :30 or less per rep
  • Push Ups | 2 sets or less 
  • Air Squats | Unbroken

The one | Teaching Focus 
  • Sequence on the rope. Focus specifically on the sequence of 1. Reach 2. Tuck 3. Clamp 4. Stand. 


Rope climb 

  • Reduce height 
  • Rope jumping pull up with knee tuck 
  • Stand to stands 

Push ups 

  • Reduce volume 
  • Elevated surface push ups 
  • DB bench press 

Air Squats 

  • Reduce volume 
  • Squat to target

  • If you’re short on ropes today you can partner athletes up and allow one partner to start on the air squats and work backward while the other partner goes in the written order. 


Whiteboard Brief (0-3)
  • Refer to coaches stimulus notes
General Warm Up (3-9)

Plank flow 

  • :20 Elbow plank 
  • :20 Tall plank 
  • :20 Down dog to push up 
  • :20 Up down plank 
  • :20 Contralateral plank reach
  • :20 Eccentric push ups 
  • :20 Alternating spidermans 
  • :20 Alternating plank to toe touch
  • :20 Push ups

Specific Warm Up (15 Minutes) (9-24)

Air Squat | tell, show, do, check 

  • 5 Cued reps 
  1. Cue hips back first 
  • 5 Cued reps 
  1. Cue weight in heels 
  • 5 Cued reps 
  1. Knees tracking toes 
  • 5 Cued reps 
  1. Full range of motion 

Rope | tell, show, do, check 

  • Progression
  • 2 Reps stand to stand 
  • 4 Reps jumping rope pull ups 
  • 4 Reps jumping rope pull up with knee tuck 
  • 5 rep Reach
  1. Standing to reach and grasp
  • 5 rep Tuck
  1. Grasp and tuck knees to chest
  • 5 rep Clamp
  1. Grasp, tuck knees, clamp feet
  • 5 rep Stand
  1. Grasp, tuck knees, camp feet, stand tall

Primer (6 Minutes) (24-30)
  • Practice Round 
  1. 1 full round 
  2. 1 Rope climb
  3. 10 Push ups 
  4. 15 Air Squats
  5. Should be under :90
  • Break
  • Workout adjustments if needed

Workout (15 Minutes) (30-45)

Look For 

  • Rope climb | Look for the sequence of reach, tuck, clamp, stand. 
  • Push up | Look for full range of motion and the body moving as a unit. 
  • Air squat | Look for full range of motion, hips initiating the squat, and the knees tracking the toes. 

Post Workout Clean Up & Chat (45-60)


Home Workout  [DBs & jump rope]

AMRAP 20: 

6 Alternating DB plank rows

10 Push-ups 

15 Air Squats


“The Marshmallow Experiment”


The experiment conducted decades ago began by bringing children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.


Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple - one treat now, or two treats later.


Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.


The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately... struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.


The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.

After Party 

3 Sets 

10 DB Bench Press 

8 DB Bent row each arm 

6 DB Reverse Flys