Cramming

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Sat

May 24

Cramming

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Workout

"Cramming" [TEAM VERSION]

[TEAMS OF 3]

AMRAP 30:

60 Toes to Bar

60 Deadlifts (185/135)

60 Box Jumps (24"/20")

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KG | (83/61)

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Age Group

13-15 & 55+ | (135/95)

KG | (61/43)

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45-54 | (165/115)

KG | (74/52)

Competitor

On the Minute x 20:

5 Toes to Bar

3 Deadlifts (185/135)

Max Box Jumps (24"/20")

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KG | (83/61)

For the Coach

Resource Drive

Workout Overview

Stimulus

Athletes will work one at a time, switching however they’d like. Athletes should choose a rep number or variation for all movements that teammates can complete 5-10 reps at a time. The goal of today is for athletes to go hard when its their turn, then recover to maintain pace. Be sure athletes do not rebound on the box jumps.

Scoring

Score: Rounds + Reps

Movements

Intended Intensity: RPE 9

Target Loading: Light-Moderate (45-55%)

Fitness Attribute Improved: Anaerobic Capacity

Target Score: 4-6 Rounds

The One | Teaching Focus

Controlled Descent

Monitor the descent phase of the movement. Athletes should lower their legs back down to the starting position under control, resisting any swinging or momentum.

Strategies

Cycle rate is important throughout this workout. Make sure you are crisp and quick with your cycle rate on the toes to bar and deadlifts.

Modifications

TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups

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DEADLIFT

Reduce Loading/Reps
Sub Dumbbells or Kettlebells
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift

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BOX JUMPS

Reduce Box Height
Box Step-Ups
Squat Jumps
Jumping Lunges
Alternating Single-leg Squats (Pistols)
Reverse Lunges

Logistics

INDY VERSION

On the Minute x 20:
5 Toes to Bar
3 Deadlifts (185/135)
Max Box Jumps (24"/20")

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

1:00 Box Step Ups
0:30 Elevated Pigeon (on box) (right)
0:30 Elevated Pigeon (on box) (left)
0:30 Squat Hold
0:30 Scorpions
0:30 Spidermans
0:30 Glute Bridges

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

(9-21 minutes)

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Box Jump Prep

15 Pogo Hops [Each Leg]
10 Box Step-Downs (tempo on the way down)
10 Jumps to Short Box & Step Down
4 Jumps to Workout Height & Step Down

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TTB | tell, show, do, check

:10 dead hang
:10 scap pull ups
5 Jump to hollow
5 Jump to hollow and arch
5 Press away kip swings
5 Hanging knee tuck
5 Full TTB or modification

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General Deadlift Warm Up

5 Cued reps hips to above knee
Hips back first in the descent
Bar close
5 Cued reps above knee to mid shin
Knees out of the way
5 Cued reps mid shin to standing
Driving with the legs
Shoulders and hips rise together until bar passes knee

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

6 Reps of Each Movement
Split with Partner

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-57 minutes)

Look For‍

Toes To Bar: Look for athletes to push down on the bar, not only using the core but also the lats.
Deadlifts: Be sure athletes are keeping proper movement, back should remain flat and drive through the legs.
Box Jumps: Look for athletes to stand tall at the top of each rep, and step down from the box.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Gun Show

[PART A]

3 Sets:

Max Unbroken Deficit Push-ups

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[PART B]

3 Sets:

30 Banded Tricep Press Downs

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Rest 1 Minute Between All Sets

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Mindset

Epictetus

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"Nature gave us one tongue and two ears so we could hear twice as much as we speak."

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Listen more than you speak; understanding others is more important than constantly expressing your own thoughts.

Additional Elements

Have questions?

Reach out!

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