CrossFit Colchester Affiliate Program 23/09/2019

This week all the conditioning pieces are Couplets and Triplets.

For those of you who don’t know, a couplet is a pairing of two functional movements usually (though not always) a classic weightlifting movement ‘coupled’ with a classic gymnastic or calisthenic movement. These two movements should also compliment each other in the sense that one should be a ‘pull’ movement, while the other should be a ‘push’ movement. For example, Fran (21-15-9 thrusters and pull-ups) is a perfect example of a classic couplet, using the ‘push’ of a thruster combined with the ‘pull’ of a pull-up. Furthermore, by offsetting a push movement with a pull movement, you give yourself time to ‘rest’ as you are actively working.

Let me explain: Traditional interval workouts have rest time built into the workout—the rest period is literally the ‘interval’ between movements. The intent is to allow the athlete to recover between work periods so they can perform the next exercise at high intensity—hence the abbreviation HIIT: High Intensity Interval Training. What couplets do is create a sense of rest by targeting one area or one group of muscles for the first movement, then ‘resting’ them by utilizing a different group of muscles for the second movement. If we take Fran as an example, your legs will be shot from all those thrusters—it would make little sense to then go into goblet squats, especially when the workout is designed to be done as quickly as possible. Instead, your legs get a ‘break’ while your upper body does the work during the pull-ups, then the sequence repeats until the three rounds are complete. Couplets remove the interval period entirely while still allowing you to perform sets of two different movements at a high intensity.

A triplet is similar in design to the couplet, but naturally the inclusion of a third movement allows for more variety, movement patterns and a broader range of fitness. Of course, it’s a little trickier to split up the push-pull as can be done in a couplet, but triplets allow you to play around with more cardiovascular-intensive movements like running and double-unders. Helen is a good example of a triplet, combining running, kettlebell swings and pull-ups. Most of you will be exposed to couplets and triplets in your WODs at least twice a week, if not more. They are the core foundations of metcons (metabolic conditioning workouts), and are usually performed as an AMRAP (as many rounds as possible) in a given time frame (time priority) or as a task priority workout, in which you must complete all the rounds for the best possible time.

Monday

A. Strength
E3MOM 5×2 Front Squat@80%

B. Conditioning
For Time:
“Fran”
21-15-9
Thrusters@42.5/30kg
Pull-Ups
Score = Time

C. Mid-line
3 Rounds
10 Sit Up
10 V-Up
10 Hollow Rocks
10 Second Hollow Hold

Tuesday

A. Strength
Build to a heavy single Deadlift

B. Conditioning
For Time:
15-12-9-6-3
Hang Power Clean@70/50kg
Strict HSPUs or Strict DB Shoulder Press
Score = Time

Wednesday

A. Strength
E3MOM 4×12 Close Grip Bench Press@AHAP

B. Conditioning
AMRAP 20
Pairs
“Cindy”
5 Pull-Ups
10 Press Ups
15 Squats
Score = Reps

Coaches Notes: Full round, then tag!

Thursday

A. Strength
10-8-6-4-2
TNG Power Clean and Push Jerk
(Rest 2 minutes after each set)

B. Conditioning
For Time:
30-20-10
STOH@50/35kg
Front Squat@50/35kg
Burpee Over Bar
Score = Time

Friday

A. Skill
Strict Ring Muscle Up

False Grip
Pulling with false grip
Transition
Dips

B. Conditioning
“Nancy”
For Time:
5 Rounds
400m Run
15 OHS@42.5/30kg
Score = Time

Coaches Notes: Lots of legs this week so remember to scale that RX weight! Aim of the workout is to be working on your OHS position, OH stability and how it feel under a little fatigue.

Saturday

For Time:
3 Rounds
In Pairs
1000m Row
50 Box Jump Overs@24/20”
25 Deadlifts@120/80kg

Rest 3 minutes in between rounds

Score = Overall Time

Sunday

A. Strength
E3MOM 5×6 Back Squat@80%

B. Conditioning
For Time:
12-9-6-3
Squat Snatch@60/40kg
Double Unders
50-50-50
Score = Time

 

Conditioning

MONDAY/TUESDAY
For Time:
6 Rounds
400m Run
20 Burpees onto box@24/20”
4 Rounds
600m Run
20 Burpees onto box@24/20”
2 Rounds
Run 800m
20 Burpees onto box@24/20”
Score = Time

WEDNESDAY/THURSDAY
AMRAP 24
50 Double Unders
40 Wallballs@9/6kg
30 Down Ups
20 DB Push Press@22.5/15kg
10 DB Hang Squat Clean@22.5/15kg
Score = Reps

FRIDAY
5 Rounds
400m Run
24 Alt DB Snatch@22.5/15kg
12 Down Ups
24 Air Squats
12 Press Ups
Score = Time