50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box
Last week I posted a "peek behind the curtain" of one of the Lesson Plans we worked on for the CrossFit Training Instagram page. Today is another example of that work, enjoy!
50-40-30-20-10 reps for time of
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box
A couplet of light weightlifting and gymnastics. Because we have 300 reps to accomplish, this workout falls in the 15-20 minute time domain. The first 50 wall ball should be done by the 2:30 mark and the first 50 box jump by the 5 minute mark. Athletes should be able to perform a minimum of 20 unbroken wall ball reps in order to consider doing this workout with the prescribed load and height target. The box jumps should be a comfortable height that causes no safety concerns. Due to the diminishing reps, subsequent rounds should be faster than the first. This workout is a gasser that’s going to tax lower body endurance and cardiorespiratory endurance. It will also challenge an athlete’s ability to remain focused during fatigue as the accuracy involved in hitting the wall ball target and landing on top of the box become more daunting when tired.
Explain the stimulus
A couplet of light weightlifting and gymnastics. This workout will tax the lower body and boost the heart rate. Athletes should be able to tackle this working in larger sets.
Time domain: 15-20 minutes
Demonstrate the each movement including movement standards
Give a brief overview of the scaling options
Remind athletes that additional scaling will take place during specific warm-up
:03-:10 GENERAL WARM UP
50 single under + 8 walking lunge with pvc pass thru + 8 burpee broad jump
50 single under + 8 pvc overhead jumping lunge + 8 burpee broad jump
50 single under + 8 pvc behind the neck press lunge + 8 burpee broad jump
For scaling options, please see WODScale post on CrossFit Training Instagram/Facebook
- Single unders are a great way to begin to warm up the ankles and legs for the box jumps that we know are coming today. They also do a good job of beginning to elevate the heart rate and prepare the rest of the system for exertion.
- Round one has some basic pass thru’s to get the arms moving and ready for the wallball and even to use on the box jumps.
- Each round finishes with some burpee broad jumps to continue to raise the heart rate and get our athletes working through some jumping mechanics early on in the hour
- We start with the front squat to emphasise a strong and stable catch position first, focusing on major front squat points of performance (heels, knees out, hips track back and down until crease of hip is below the knee while maintaining a tight back) and add in a medicine ball as close to the body as possible.
-Next the “target toss” allows our athletes to begin to find the drive from the legs necessary for efficient movement today, it also allows us as coaches the opportunity to assess for appropriate medicine ball :10-:20
(:10-:20) Wall Ball SPECIFIC WARM UP (10-minutes)
The goal here is to coach athletes through the timing and accuracy necessary to execute an efficient wall ball
5 medball front squat at wall ball location
Look for front squat points of performance
5 medball “target toss”
Think “push press” and throw the ball to appropriate target
5 wall ball - :2 hold in the bottom, then stand aggressively tossing medicine ball to target, catch fully standing
5 wall ball - :2 hold in the bottom
Looking for leg drive out of the bottom
5 wall ball
Legs should be handing-off power to the arms
-By holding at the bottom of each rep we again find a solid front squat but are now adding the timing and coordination piece from the target toss to the movement
-Then, taking the timing we’ve emphasized during the last five reps we cue athletes through a full single rep teaching them the importance of the timing on the descent as well as the toss - i.e. our goal is to receive the medicine ball, pull it into the body, and then retreat to a solid front squat. As coaches we are looking here for athletes who retreat too early and find that the medicine ball pushes down on them too much, we’re also looking for athletes who have a hard time trusting the descent and instead treat each rep like a single effort. Rhythm is key here!
- Lastly, once athletes have experienced the benefits of proper timing both on the throw and the catch we have them practice linking them together and maintaining the efficiency they’ve just practiced. This is also our best chance to re-assess for proper scaling of medicine ball weight and target height to ensure the best outcome for today’s workout.
:20-:28 Box Jump SPECIFIC WARM UP (8-minutes)
Use this time to begin to assess appropriate box jump heights and scales. Watch to see that athletes are able to keep their knees tracking their toes on the jump to ensure proper mechanics.
5 “load and fire”
Pause with hips & arms back, practice using arms to help with the jump, one at a time
5 “load and fire” onto a box
5 box jump from the top
Allow athletes to practice their return along with a quick jump back up
5 box jump at workout height/pace
If athletes are comfortable rebounding now is the time to let them try
Looking to see that full hip extension is being achieved on top of the box
-Much like with the wall balls today, by pausing in the “loaded” position of the box jump we allow our athletes to feel just how far back they can swing their arms and just how much they can load up prior to the jump. Adding the box gives athletes and coaches a chance to see how the landing position looks once a raised platform is introduced. Coaches need to watch for a knock kneed position on the land, just as in the jump and remind athletes to drive the knees out in the landing as well.
-Working the footwork from the top of the box allows athletes to get in the mental state that the “rest” is at the top of the box rather than on the floor, this should allow them to continue to cycle through reps and maintain a better rhythm during hte workout.
-Lastly we encourage athletes to find their “workout pace”. This allows coaches to assess for proper box jump scaling and adjust accordingly. Be sure that athletes can move steadily through these reps and that you are comfortable that they are confident enough to jump on their box safely.
:28-:30 BREAK & ADDITIONAL SCALING/LOGISTICS (2-minutes)
Remind athletes that additional scaling may occur during the workout
Continue to review scaling options with each athlete
Safety check to ensure adequate room around boxes
:30-:50 START WORKOUT AT :30
Look for full range of motion (depth of squat and wall ball target)
If athletes are doing sets of 10 or less on the wall ball, it’s too heavy
Ensure that full extension is being reached on top of the box
If athletes are barely making each jump, the box height is too high
-During the workout coaches are monitoring basic checkpoints for athletes. Ensuring proper range of motion is maintained as fatigue begins to set in and that athletes are still capable of hitting their chosen targets. Once they transition to the first round of box jumps coaches might remind their athletes to jump higher than they might think they have to in order to avoid the possibility of colliding with the box.
200m walk as a class once everyone has finished
Clean up equipment
1 min Couch stretch each leg
1 min calf stretch each leg
-Our athletes got a heavy dose of squatting and jumping today so they are likely to be in need of some leg and calf stretching. Use this time to assess again for people who may have chosen a scaling option that was too aggressive for them (too many reps) and use this time to start up conversations with the group about how we maintain the intended stimulus in a workout and how important it is to scale workouts to meet that stimulus.