OnRamp Whiteboard Overview
Lesson Plan for OnRamp April 28, 2024
WOD
A) Strength
Every 2:00 for 5 sets:
3 shoulder presses
3 push jerks
Build to a heavy complex.
Take the bar from the floor.
B) Metcon
RX -
3 rounds for time:
30 alternating single-leg squats
15 push jerks (65/95 lb)
Scaling Options will be provided in class
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Stimulus
Paul Roberts Describes Strong Movements
Purpose:
Primary: Today’s workout is designed to improve overhead strength.
Secondary: Improve work capacity on the pistol squat.
Relative Intensity:
Part A) is a heavy WOD. Even though this heavy day is a complex, it’s most similar to a 5 x 5 because of the sequencing - Shoulder press to push jerk. The clean before the shoulder press won’t have a major impact other than setting position as your clean max should be way higher than your 3 rep max shoulder press.
Part B) this is a light, fast workout. How do we know?
Pistols: 30 reps of any movement in a couplet is generally going to be light. Moreover since pistols are a complex gymnastics movement, scaling this workout so that each rep was difficult, would likely lead to injury. Properly scaled the pistols should be fast one to two minutes per round.
Push Jerk: although 15 reps of push jerks is a hardy amount, 95 pounds is a relatively light weight. An Rx athlete should be able to push through the push jerks in one to two sets.
Duration and Time:
Part A) 2:00 minutes sets for 6 reps is not a lot of time especially when we need to consider you’ll also need to add plates between sets. The shorter rest period makes this complex a hybrid between strength and muscular endurance.
Part B) If we know that the pistols should be fast and that the push jerks are light, each round should take 2-3 minutes to complete. Giving us a target of 6 minutes and a cap of 9 minutes.
Sequencing and Structure:
Part A) The maximum load of this work will be controlled by your max shoulder press load. You should review your one-rep max shoulder press to determine what weight to target on the heavy element.
Part B) The two exercises are non-interfering, which will allow you to move faster. However, alternating between upper body and lower body will make the workout slightly more difficult because of blood flow. Since B utilizes a lighter load, Part A) shouldn’t have a major influence on Part B.
Muscles and Movements
Primary Movement: Press
Secondary Movement: Gait | Lunge
Primary Muscles: triceps and traps
Secondary Muscles: Quads, groin and glutes
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Scaling the WOD
The key to being successful in CrossFit is knowing how to use the stimulus to scale the WOD. Let’s go over the scaling choices for the Pistol and the Push Jerk.
Scaling the Pistol Squat
Scale Volume First: If you can do 20 or more pistols in 2 minutes… scale the volume.
If not, scale the intensity.
Scale Intensity:
Band under hip
Plate under heel
Hook Behind Heel
Step Back Lunge
Assisted Step Back Lunge
Scaling Choices for the Push Jerk
Lower the weight that you can accomplish the stimulus. Light enough to complete all 15 reps in 2 sets or less.
If you are struggling with the Push Jerk mechanics, it’s better to scale to the push press or use dumbbells
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General Warmup: 8:00
2 sets:
20 runners
:20 handstand or pike hold
10 plank shoulder taps
10 air squats
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Skill Work: 16:00
8 Minutes: Pistols
6 Minutes: Push Jerk Progression
2 Minutes: Prove it Round. 10 Pistols + 5 PJ (45 seconds or less).
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Recovery and Mobility
If you don’t plan your recovery, you are leaving improvement on the table. Your coach won’t always have time to do all the mobility you might need after a class. Take ownership over your own recovery and plan your recovery by looking at the nature of the exercises and the primary muscles used.
Quads: will be sore after this high number of pistols, because the pistol squat is largely an eccentric based movement. Eccentric loading causes the most DOMS. Since we already have the barbell out, we’ll do some barbell rolling on our quads. This will help break up concretions and expedite recovery.
Traps: will also take a beating because of the intense overhead lifting work. We’ll use the barbell trap roll to loosen them as well.
Triceps: The primary mover of today deserves some extra love, we’ll do some partner-based rolling to loosen them up real good.
