METHODOLOGY
Level 1 Training Guide | CrossFit
Running a CrossFit Class, continued
LESSON PLAN: 20-MINUTE AMRAP WORKOUT Complete as many rounds as possible in 20 minutes of: Run 400 m 15 L pull-ups 205-lb. clean and jerk, 5 reps Score: completed rounds and reps INTENDED STIMULUS This workout is a triplet of monostructural, gymnastics and weightlifting movements. Coaches should expect athletes to complete 4 or more rounds. This workout taxes athletes metabolically and technically: The 400-m run elevates the heart rate, increasing the difficulty of the other two elements. L pull-ups require greater midline and pulling strength than strict pull-ups. The clean and jerk loading is intended to be moderate so the reps can be performed touch-and-go or as relatively quick singles. BREAKDOWN Given the added stress from the run, the loading and reps of the L pullups and clean and jerk should be well within the athlete’s capacity when considered independently. The suggested female Rx’d weight is 135 lb. for the clean and jerk. The scaling options include reduced volume on the run, reduced volume and load on the L pull-ups, and reduced load on the clean and jerk. Coaches should demonstrate each movement, including movement standards. Coaches should explain the workout is scored by completed rounds and reps. Coaches should ask if any athletes are injured. Athletes should aim to complete at least 4 rounds. Approximate maximum estimates of time spent on each component: 2 minutes for the run, 2 minutes for the L pull-ups and 1 minute for the clean and jerks.
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