“Double Play"
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders
BARBELL
* Let’s use one barbell today unless overhead movements are drastically different from cleans
* Power Snatch or Overhead Squats will be the limiting factor
* Should be able to complete 20+ overhead squats when fresh
* Snatches likely singles within the workout
* Overhead squats and cleans ideally completed 1-2 sets within the workout
DOUBLE UNDERS
* Substitutions:
* Reduce Reps
* 75 Single Unders
* 1 Minute of Practice
LOGISITCS
* Stagger by 2 minutes if short on rowers
THE WHY
The CompTrain Class workout for this Friday, and the following 4, will be the Open workout. You may have noticed that there are no workouts on the calendar right now for Friday-Sunday. Not knowing what the Open workout or movements will be, we will wait until the workout is announced to program out the days that follow. This allows us to better balance out the week and not have any overlap of movements. Below is the plan for publishing workouts this week. This structure will remain the same for the four weeks that follow.
Thursday Night (2/21):
▪️Workouts from Friday (2/22) to Thursday (2/28) are published.
▪️Coaches notes are included for Friday’s Open workout when these are published.
Friday Night (2/22):
▪️Coaches Notes are added to programming for Saturday to Thursday.
▪️To see these, go to the Programming Calendar and re-download the workouts.
▪️Download the updated workouts with coaches notes by selecting CompTrain Class from the Programming Feeds drop down menu above the Calendar.
Thank you for your patience and understanding during the 5 weeks of the Open!
WOD BRIEF + GROUP WARMUP (0:00 - 12:00)
1 Minute
Easy Row
Active Spidermans
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Fast Row
Walkout
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
MOBILITY (12:00 - 15:00)
PVC Work (3 Pass Throughs + 3 Overhead Squats): 45 Seconds
Start with the hands wide on the PVC pipe. With locked elbows, pass the PVC over the head until it touches the lower back. After 3 pass throughs, complete 3 overhead squats with the PVC pipe. Aim to move the hands in every so slightly over the sets
Ankle Stretch: 30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Couch Stretch: 45 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
TEACHING (15:00 - 30:00)
ROW
Head Target
On the next two movements, we’ll talk about having a target for the head and the hands to make movement more efficient. During the whole stroke, athlete can look to reach their heads towards the ceiling. It is common to see athletes hunch over as they make their way towards the catch. Sitting tall allows for better breathing and a more neutral back position.
Hand Target
The target for the hands is right in the center of the chain return. Aim the hands and chain for the screws that are centered right in the middle of this box. Just like our head position, keeping the handle high can prevent any collapsing forward.
Movement Prep
Establish Targets in Catch Position
30 Seconds Easy Row
DOUBLE UNDERS
Head Target
While the height between the single under and double under isn’t that much different when we are efficient at the movement, getting a little bit higher can give the hands more time to spin the rope around when we are still working on the movement. We call this the “power hop”. The power hop involves straightening the legs a little harder than usual to create some more elevation. Pretend there is a hand about 6-8 inches above the head and aim to hit that on every power hop.
Hands Target
When jumping rope, the ideal position for the rope to make contact with the ground is about 12 inches in front of the feet. If the rope is hitting there, it is very likely that the hands are in a suitable position for athletes to have success. Having a tangible target to hit on the ground can help athletes with this position. Using a piece of chalk to draw a line about a foot in front of the toes can give athletes something to aim for on every rep.
Movement Prep
*Without a Rope:*
10 Easy Hops
10 Power Hops
.
*30 Seconds Straight:*
10 Seconds Easy Singles
10 Seconds Higher Singles
10 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
75 Single Unders
1 Minute of Double Under Practice
HANG POWER CLEANS + POWER SNATCHES
Extension
Yesterday on the deadlift we talked about the benefits of a more narrow stance and grip. While the start position will be relatively similar with the feet, athletes can aim for a slightly wider grip and a strong upper back. On the hang power clean, the hands will be just outside the hips. Athletes can also aim to pull the shoulders down and back. This slight extension through the upper back allows the bar to sit higher on the body than with drooped shoulders.
The hands will be wider on the power snatch. Athletes will set the hands further out on the bar so the bar is sitting right around the waistband when standing tall. The slight extension holds true here as well. Pull the chest up and shoulders back to allow the bar to sit higher. The weight is more likely to pass through the correct positions when we find this solid upper body position.
Hang Power Clean Movement Prep
Establish Stance and Grip
3 High Hang Power Cleans
3 Hang Power Cleans
Power Snatch Movement Prep
Establish Stance and Grip
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
OVERHEAD SQUATS
Wrap the Lats
One of the cues we’ve used before with the overhead squat is to point the elbows down towards the ground instead of back. The goal of this cue is to get athletes to externally rotate the shoulder, which is the most stable position to support weight overhead with. While some athletes respond to this cue well and are able to rotate their who arm and shoulder, many athletes just rotate the elbow. The best cue is the one that works, and that one doesn’t work for some athletes. A better one may be to “wrap the lats.” The goal here is to try and wrap the lats around the rib cage. Doing so externally rotates the shoulder and packs it down into a position that can support a lot of weight. View demonstration of wrapping the lats [here]((https://youtu.be/QTt8gxYffv0).
Movement Prep
15 Second Overhead Hold (Wrapping the Lats)
5 Pausing Overhead Squats
3 Overhead Squats
REHEARSAL (30:00 - 40:00)
1 Round
5 Power Snatches
5 Overhead Squats
5 Hang Power Cleans
5 Calorie Row
10 Double Unders
*Build to Workout Weight*
1 Round
3 Power Snatches
3 Overhead Squats
3 Hang Power Cleans
3 Calorie Row
10 Double Unders
STRATEGY + WOD (40:00 - 60:00)
POWER SNATCHES
* Singles here will likely be the best option
OVERHEAD SQUATS
* Can use the last power snatch as the start of the first overhead squat
* Ideally going unbroken here
* Take a little longer before the last power snatch to ensure big sets
HANG POWER CLEANS
* 2-3 sets from the beginning
* 2 sets: 8-7
* 3 Sets: 6-5-4
DOUBLE UNDERS + ROW
* Keep these smooth and steady
* Speed based on confidence on the barbell
* Slow these down if you know barbell will be a struggle
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