Remote Coaching
Jump Ship Training
Functional Fitness, WeightliftingHiring a coach is one of the best ways to take your training (and competing) to the next level. Here are some of the biggest benefits to working with a coach:
-Personalize your program. Any program you follow is just a template until the details are refined to better meet your needs! Our coaches will also help you strategize and goal set for individual workouts when needed.
-Video review. Receive feedback on movements that need improving or fine tuning.
-Perspective. When you need to talk through training and/or competition situations, our experienced coaches will help you make a game plan for almost any circumstance.
Our coaches are a small, highly experienced, hand picked group. We'll make sure the coach is a good fit for you and can provide you the help and feedback you need to work towards your own goals! We work with clients of all ages and ability levels.
Conditioning
A
WARM UP - DYNAMIC
Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)
Conditioning
B
WARM UP - PULL 3
WARM UP - PULL 3 2 Rounds 15 Calorie Row 15 Superman 15 KB Sumo Deadlift
Conditioning
C
GET FIT
Get Fit Min 18-42 Every 3:00 until Failure 20/14 Calorie Echo/AAB 10 Deadlift 245/165 (225/155) [205/145] 20 Crossover Single Unders* *Increase Crossovers by 10 reps 24 Min Cap -This piece should give you between :60-:90 to complete Crossovers at the end of each round. If that's not the case especially early on, scale back a few Bike calories and the DL weight. You should be getting into the 5th round at a minimum on this piece to get the desired stimulus.
D
Deadlift
@ 1
Conditioning
E
FINISHER
Finisher Min 78-90 For Time 100' Sandbag Hug Lunge Steps 150/100 9 Toes to Bar 75' SBH Lunge Steps 15 Toes to Bar 50' SBH Lunge Steps 21 Toes to Bar 25' SBH Lunge Steps 27 Toes to Bar 12 Min Cap -The SB Hug really challenges your midline and ability to breathe through these reps. This will make the TTB more difficult than you might expect.
Conditioning
A
WARM UP - DYNAMIC
Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)
Conditioning
B
WARM UP - OVERHEAD 3
WARM UP - OVERHEAD 3 3 Rounds 50 Double or Single Unders 20' HS Walk or 2 Wall Walks 10 GHD Sit Ups
Conditioning
C
GET FIT
Get Fit Min 20-34 For Time 30 Clean and Jerk 135/95 (115/75) [95/65] 10 Rope Climbs 15 Clean and Jerk 185/125 (155/105) [135/95] 5 Legless Rope Climbs 14 Min Cap -You should stick with all singles on the barbell. Grip will be one of the major limiting factors, and blowing that up at the start will just slow down everything else to come.
D
Push Press
@ 3
Conditioning
E
QUALITY TIME
Quality Time Min 73-90 3x AMRAP 2 / 1:00 Rest 250/200m Ski Max Wall Facing HSPU 3x AMRAP 2 / 1:00 Rest 250/200m Ski Max Strict HSPU Score is total HSPU -We are certainly going to finish your shoulders off here. You don't need to go for "max sets" on the HSPU variations. Just accumulate reps across all 6 rounds. QUALITY over quantity today.
Conditioning
A
WARM UP - DYNAMIC
Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)
Conditioning
B
WARM UP - SQUAT 3
WARM UP - SQUAT 3 3 Rounds 12 Wallballs 9 Lateral Squats 6 Burpees
Conditioning
C
GET FIT
Get Fit Min 18-47 6x AMRAP 4 / 1:00 Rest 1000/900m Bike Erg 30 Wall Balls/Pistols* Max Distance Bike Erg *Alternate rounds between WB 20/14 and Pistols (3 each) Score is TOTAL distance traveled on Bike Erg -Your first 1000m each round should be more of a "buy-in" type pace to allow for fast cycling of the WB and/or Pistols. You can also push the Bike on the back half of each round knowing you'll have some rest and a slower pace to start with in the following round.
D
Back Squat
@ 5
Conditioning
E
FINISHER
Finisher Min 80-90 For Time 40 Chest to Bar 20 Front Squat 135/95 (115/75) [95/65] 1:00 Rest 30 Chest to Bar 15 Front Squat 1:00 Rest 20 Chest to Bar 10 Front Squat 10 Min Cap -Choose one of the two movements to push for bigger sets. I would even consider sets of 10 to be "bigger". Which ever movement needs the most work should be your primary focus.
Conditioning
A
MOVE STEADY
Move Steady AMRAP 25 20 Calorie Ski 20 Back Rack Box Step Ups 75/55 20" :20 Farmers Hold 70/50s 40/40/:40, 60/60/:60, etc...
Recovery
B
RECHARGE
Recharge 2:00/side Banded Pigeon on a Box 2:00/side Couch Stretch 5:00 Mash/Stretch Calves and Achilles
Conditioning
A
WARM UP - DYNAMIC
Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)
Conditioning
B
WARM UP - SNATCH 2
WARM UP - SNATCH 2 Steady through 3 Wall Walks 12 Snatch High Pulls 3 Wall Walks 10 Muscle Snatch 3 Wall Walks 8 Hang Snatch from mid shin Optional: add light weight each movement
Conditioning
C
GET FIT
Get Fit Min 22-43 Every 3:00 for 21:00 200m Run 15 Box Jumps 24/20" 3 Heavy Power Snatch -The Run and Box Jumps will provide a plyometric warm up, helping you get the most out of the pull on your Snatch. Build those Snatch reps through singles across all 7 sets.
Conditioning
D
GET FIT
Get Fit (2) Min 55-67 3 Rounds 25/20 Calorie Row 25 Power Snatch 75/55 12 Min Cap -Other than heavy breathing, the biggest limiter will be grip. Consider breaking the Power Snatch into 2-3 sets with short rest each round. You can't avoid the grip factor on the Rower which will slow down your output.
Conditioning
E
FINISHER
Finisher Min 79-90 EMOM until failure "Death by" Ring Muscle Ups Min 1 - 1 Rep Min 2 - 2 Reps Min 3 - 3 Reps etc.. -If you don't think you'll get past the round of 5, switch the format to only increasing the reps every other minute: Min 1 - 1 Rep, Min 2 - 1 Rep, Min 3 - 2 Reps, etc.. If you need a different movement all together, consider a Jumping Muscle Up or just a Dip variation.
Conditioning
A
WARM UP - DYNAMIC
Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)
Conditioning
B
WARM UP - CLEAN 2
WARM UP - CLEAN 2 Steady through 30' HS Walk 12 Clean High Pulls 30' HS Walk 10 Muscle Clean 30' HS Walk 8 Hang Clean from mid shin Optional: add light weight each movement
Conditioning
C
GET FIT
Get Fit Min 22-46 For Time 100 Double Unders 50/40 Calorie Echo/AAB 10 Squat Cleans 225/155 (205/145) [185/135] 1:00 Rest 80/40(32)/8, 60/30(24)/6, 40/20(16)/4, 20/10(8)/2 24 Min Cap -A few mini goals for this workout could be: Unbroken Double Unders throughout, holding a challenging RPM or Wattage on the Bike even as the fatigue sets in, maintaining a similar "rep rate" on the Squat Clean singles each round (x reps per minute).
Strength/Power
D
GET POWERFUL
Get Powerful Min 52-66 Squat Clean Complex Every 2:00 for 14:00 1 Squat Clean + 1 Hang Squat Clean -The two reps should be in a continuous fashion (no drop and reset). Start at a weight heavier than you used in the metcon.
Conditioning
E
QUALITY TIME
Quality Time Min 74-90 EMOM 16 6 Sandbag Over Shoulder 150/100 12 V-Ups 6 Thrusters 155/105 (135/95) [115/75] 12 V-Ups Rotate OTM -This is a good chunk of volume on V-Ups, which will make the other movements harder than you might normally expect. You should have at least :20 of rest/transition in each minute window.
Seth Page
Seth has over a decade of full time programming and coaching experience. He’s helped lead many athletes to their first Regionals and Games appearances, and coached thousands of others at all levels towards their personal goals. Seth considers programming to be his way of channeling his personal creativity.
Chyna Cho
Chyna Cho first qualified for the CrossFit Games in 2010. Over the past decade, she has continued to be one of the top in the sport and has stood on the podium multiple times. Now, she is competing in the Master’s division and you will continue to see her as a top competitor year after year.
Monroe Miller
Owner of CrossFit Verity and online remote coach
Take your training to the next level with an individual coach - all levels/ages welcome!
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Remote Coaching
Remote Coaching
Remote Coaching
