CrossFit Affiliate Programming Exercise of the Month_ January

Exercise CrossFit Affiliate Programming Exercise of the Month: January

Picture Credit score: Instagram @crossfittraining

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The Morning Chalk Up and CrossFit Affiliate Programming (CAP) group have partnered to convey you a exercise of the month, each month. Every time you’ll get the total exercise with scaling choices, class plan, video hyperlinks and training notes for the day.

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CAP Exercise 23114


3 rounds for time:

40/30 calorie row

20 deadlift (225/155 kilos)

10 burpee pull-ups

– Relaxation 1:00 between rounds.


3 rounds for time:

30/21 calorie row

20 deadlift (155/105 kilos)

10 burpee pull-ups

– Relaxation 1:00 between rounds.


3 rounds for time:

21/15 calorie row

20 deadlift (75/55 kilos)

10 burpee leaping pull-ups

– Relaxation 1:00 between rounds.

CAP Class Overview and Coaches Information Video

Teaching Instruments and Demo Movies:

Stimulus and Objectives:

Overview Time | 15:00 Loading | ⅖ Ability | ⅖ Quantity | 3/5

Supposed Stimulus 4:00-6:00 per spherical. Use a deadlift weight that you could raise for units of seven or extra reps with out relaxation. Full the burpee pull-ups in round 1:00. Burpee pull-ups require athletes to start out from a full cling and full a strict or kipping pull-up. Right now, leaping into the pull-up is taken into account scaling.

Teaching Objectives Keep away from scaling athletes if they’ll end the primary spherical in underneath 5:00. Keep the burpee pull-up reps even for scaled athletes. As a substitute, scale the problem. Educate athletes the right way to cycle the deadlifting bar with out dropping the lumbar curve. Save 5:00-7:00 for the post-workout sit-ups and stretching earlier than ending the category.

Scaling Choices:

Overview This exercise ought to gradual athletes down in rounds 2 or 3, however no spherical ought to take longer than 6:00. Keep the amount on the deadlifts and burpees, scaling the problem or loading as an alternative. Scale the peak of the burpee bar for the pull-ups or enable athletes to leap into the pull-up. Scale the row energy to at least 21/30. Keep the row energy if athletes can full them in underneath 3:00.

Actions Row | 30/21 energy, 3:00 max energy Deadlift | Cut back loading Burpee pull-ups | Cut back pull-up bar top, burpee + leaping pull-ups


Limitations Companion possibility: 6 rounds for time every, with a associate: 20/15 calorie row 10 deadlifts (225/155 kilos) 5 burpee pull-ups One individual works whereas the opposite rests.

Detailed Class Plan:

Whiteboard Temporary | 4:00 Minutes

Goal time | 4:00-6:00 per spherical Set your self as much as preserve a fast tempo all through every spherical, even in the event you decelerate throughout the complete exercise. The 1:00 relaxation won’t enable for full restoration, however it can permit you to modify your rowing tempo and total rep technique. Row at a tempo that means that you can end rapidly and instantly come off of the rower and begin your deadlifts. The deadlift weight ought to permit you to full consecutive units of seven+ reps with :10-:20 relaxation in between units. Publish-workout focuses on core work. Carry out 50 sit-ups as rapidly as potential, after which the remaining 50 slowly, with out the help of your arms.

| 4:00-6:00 per spherical

Basic warm-up | 9:00 minutes Objectives Gear: barbell, rower, and a pull-up bar. Companion athletes as much as implement the associate rowling warm-up. Should you don’t have sufficient rowers, have athletes alternate :30 of a motion whereas their associate rows, bikes, skis, or runs. Whereas athletes are on the rower, deal with serving to athletes preserve the chain stage.

| 9:00 minutes

Companion rowling warm-up Groups of two: Athletes alternate work and relaxation. Groups of three: One athlete rows, one athlete rests.

On a 6:00 Clock: Groups who full essentially the most 100-m intervals win. Companion A: Rows to 100-m. For each meter Companion A rows underneath or over 100-m, BOTH companions should carry out that many reps of a penalty motion. Companion B: As quickly as Companion A will get off of the rower, Companion B begins on their very own 100m row.

Advised Penalty Actions Barbell deadlifts Scap push-ups Scap pull-ups Push-ups or knee push-ups

Particular warm-up | 18:00 minutes Objectives Gear: packing containers for assisted leaping pull-ups. Evaluate the deadlift and the burpee pull-up. Construct the burpee pull-up scaling choices into the development. Give athletes 8:00 to construct as much as the exercise deadlift weight. Permit athletes to maneuver independently by way of the loading and burpee pull-up follow.

Deadlift and burpee pull-up assessment | 10:00 minutes 3-5 coach-led reps + 3-5 athlete-led reps at every deadlift development. Concentrate on the consistency of the deadlift setup and pushing the hips again on the way in which down. Have athletes transfer for set seconds as an alternative of reps in the course of the burpee pull-ups.

Development/Focus: Deadlift Deadlift // heels down, chest up, shoulders barely in entrance of the bar Deadlift // push the hips again, preserve heels down Mild deadlifts // pause on the prime and follow tapping the bar to the bottom, then rapidly standing

Development/ Focus: Burpee pull-ups Burpee-to-target // Bounce and cling from the pull-up bar Burpee + leaping pull-up // Use a low bar and soar into the pull-up Burpee + box-assisted pull-up // Carry out the burpee, then step to the field for the leaping pull-up Burpee pull-ups // Begin from a cling after which start the kip for the pull-up

Loading and motion prep | 8:00 minutes Athletes ought to have a reasonable load to cycle for 7+ reps all through the exercise. 4 units: 5 deadlifts (enhance weight every set) 2 burpee pull-ups

Break | 2:00

Exercise | 19:00 minutes

Objectives Alter athlete’s paces in the event that they appear like they’re going too quick to get proper on the barbell. Concentrate on serving to athletes enhance their deadlift setup. Concentrate on serving to athletes preserve their heels down and push their hips again to cycle the deadlifts. Encourage athletes to step again after which step up on the burpee to save lots of power for the pull-ups and later reps.

Search for: Row Bending the knees on the return earlier than the arms prolong Whipping the chain up and down


Bar away from the shins within the setup

Rounded again within the setup

Bending the knees first on the descent

Cues: Row Sluggish the return down and punch the arms again previous the knees first Maintain the palms and arms stage all through the stroke


Pull the bar into the shins

Pause within the setup and arch the chest up

Sluggish the descent and push the hips again onerous whereas pulling the chest up.

Cooldown | 8:00 minutes

Objectives Give athletes 3:00-4:00 to chill down and clean-up. Evaluate a fast-moving sit-up with an arm throw. Then assessment a gradual sit-up with out arm help, like a “strict sit-up.” Permit athletes to roll out or follow a sit-and-reach stretch to loosen up the again and hamstrings.

Publish-workout Sub 5 units x :30 of a sit-and-reach stretch in the event you don’t have the power to foam roll. 1 set: 100 AbMat sit-ups Carry out the primary 50 reps as quick as potential.