Wednesday, January 17, 2024

UNGRACEFUL

Download the full programming PDF below

TEXT ONLY PROGRAMMING

WORKOUT

Strict Press 

On the 3:00 x 3 Sets: 

1 Strict Press

Start First Working Set at 85% & Build To Heavy 

"Ungraceful" 

On the Minute x 10: 

30 Double Unders 

Max Clean & Jerks (135/95)

OPEN-GAMES

On the Minute x 10: 

30 Double Unders 

Max Clean & Jerks, (135/95)

FOR THE COACH

Stimulus 
  • Workout brief: https://youtu.be/VODzgPID2JI
  • Resource Links:  CompTrain Gym Resource Drive
  • Today we finish up our strict press cycle with an opportunity for athletes to PR their strict press in the final set. In part two we have a play on the classic CrossFit benchmark, Grace. Similar to Grace, our minimum rep target is 30 reps here. We want athletes to choose a moderate weight that allows them to maintain 3 reps minimum per minute by completing quick singles. Athletes should target :30 or more for clean & jerks every round
  • Double unders | :30 or less
  • Clean & Jerks | Light to moderate. Quick singles. 

The One | Teaching Focus
  • Speed
  • Today’s teaching focus is a through line for our strict press, DU, and clean & Jerks. 
  1. In the strict press, athletes can focus on the speed of the bar in their press. 
  2. In the DU, athletes should focus on the speed of their wrist turn.
  3. In the clean, athletes should focus on the speed of their elbows through as they receive the bar in their front rack. 
  4. In the jerk, athletes should focus on the speed of their press under the bar after they jump. 

Modifications

Double unders

  • Reduce volume 
  • Single unders 
  • Plate / line hops 
  • Sub Ski 

Clean & Jerk

  • Reduce load 
  • Hang variation 
  • Sub DBs
  • Alt DB hang clean & jerk

Logistics
  • In part 1,  give athletes plenty of time to build to their starting weight. A good way to teach athletes to approach this is to pick a load that’s heavy, but that they’re confident in for set 1. To challenge themselves on set 2 with something as close to their prior PR as possible. On set 3, make a new PR attempt. 
  • In part 2, make sure your athletes have a good modification for the double unders so that they have at least :30 for Clean & Jerks. Plan your class layout ahead of time in a way that will allow athletes to complete their Double-Unders directly near their barbells so that they eliminate transition time. 

LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General flow :30 each

  • Get out jump ropes 
  • :30 Single unders 
  • Child’s pose lat  focus 
  • Thread the needle
  • Cat/cow
  • :30 Single Unders
  • T-spine elbow rotation from quadruped
  • Scap retraction from plank 
  • :30 Single unders
  • Push up
  • Push up to shoulder tap (faster cadence) 
  • Pike push up (focusing on head through window) 
  • :30 Double unders 

Specific Warm Up (10 Minutes) (9-19)

Clean & Jerk 

  • Push press 
  • Push Jerk
  • High hang clean
  1. Focus on fast elbows 
  • Push Press 
  1. Focus on fast press 
  • Push Jerk 
  1. Focus on fast press under 
  • High hang clean and jerk 
  1. Focus on fast elbows and fast press

Strict press | tell, show, do, check 

  • Continue to emphasize the straight bar path
  • Establish stance and grip
  • 5 cued segmented reps 
  1. Position 1 - chin back 
  2. Position 2 - Press 
  3. Position 3 - Head through OH 
  4. Position 4 - Head back, bar to shoulders 
  • 5 Cued Presses 
  1. Position 1 - Set 
  2. Position 2 - Press with speed
  3. Position 3 - Return 

Strength (15 Minutes) (19-34)
  • 6:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (34-40)
  • Practice Round  
  1. 10 Double Unders 
  2. 6 Clean and Jerk (empty barbell)
  3. 20 Double Unders
  4. 5 Clean & Jerks (95/65)
  5. 30 Double Unders Unders 
  6. 3 Clean and Jerks (135/95, workout weight) 
  7. Goal finish time: sub 50 seconds for all sets
  • Break
  • Workout adjustments if needed

Workout (10 Minutes (40-50)

Look For 

  • Double unders | Keeping the hands down and in front. Hands should be visible from the athlete’s peripheral vision at all times. Encourage athletes to keep their jumps minimal to conserve energy. Focus on the speed of the wrists. 
  • Clean & Jerks | The timing of the pull and press. Finish the jump of the clean before pulling and sending the elbows through. Finish the drive of the jerk before pressing under the bar. 

Post Workout Clean Up & Chat (50-60)

ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

For Time: 

EMOM 20 

Min 1 | :30 Max Burpees 

Min 2 | :30 Max DB Clean & Jerks 

Time Cap: 10 Minutes

Mindset 

“It doesn’t matter when we start. 

It doesn’t matter where we start. 

All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long. 

Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.

Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

After Party 

50-40-30-20-10

Hollow Rocks 

1:00 Elbow plank after each set