Lesson 2: Lesson Planning, Part 1

Summary

In this detailed lesson plan for a CrossFit workout, the coach outlines the structure for a 50-40-30-20 workout consisting of calories on the rower and wall ball shots. The intended time stimulus is 16-20 minutes, with scaling options to accommodate athletes of different abilities. The timeline includes pre-workout warm-ups, specific skill development, and a cooldown period, ensuring adequate preparation and assessment of each participant's performance. The coach allocates time for warm-ups, scaling discussions, and feedback, aiming to deliver a balanced and efficient class experience.

Takeaways

• 😀 The workout consists of 50-40-30-20 reps of calories on the rower and wall ball shots.
• 😀 The target time for the workout is between 16 to 20 minutes, with a maximum time allotted of 22 minutes.
• 😀 The workout's timeline is based on the assumption that athletes can complete 25 unbroken wall ball shots in 1 minute, and row 20-25 calories in 1 minute.
• 😀 Each round of the workout is expected to take progressively less time due to fatigue, with 6 minutes for the first round and 2 minutes for the last round.
• 😀 The coach expects the workout to be finished in about 20 minutes, but allows a 22-minute window to account for variations in speed.
• 😀 The class is 60 minutes long, with 10 minutes reserved for a cool-down and stretching.
• 😀 The whiteboard briefing and workout explanation should take no more than 3 minutes.
• 😀 The pre-workout break includes 3 minutes for athletes to use the bathroom, grab a whiteboard, and discuss scaling options.
• 😀 The general warm-up lasts 5 minutes, focusing on preparing the legs and back for squatting and rowing.
• 😀 The specific warm-up is split into two parts: 8 minutes for rowing technique and 8 minutes for wall ball shot practice, with assessments at the end of each section to determine scaling needs.

Q & A

What is the primary goal for the time stimulus of the workout?

The primary goal for the time stimulus is to have the workout last between 16 to 20 minutes, with the coach allowing for a total time of 22 minutes to accommodate variations in athlete performance.

How did the coach determine the time allotment for each round of the workout?

The coach estimated the time for each round based on average performance. For wall ball shots, athletes can typically perform 25 unbroken reps per minute, and for rowing, athletes can aim for 20-25 calories per minute. Adjustments were made considering fatigue and decreasing rep schemes across rounds.

Why is the coach allowing 22 minutes for the workout when the target time is 16 to 20 minutes?

The coach allows 22 minutes to provide a buffer for athletes who may row or perform wall ball shots slower than the expected pace, accounting for individual variability in performance.

What are the main components of the 60-minute class timeline?

The class timeline includes: 10 minutes for cool-down, 3 minutes for the whiteboard brief, 3 minutes for bathroom/prep time, 5 minutes for general warm-up, and 17 minutes for specific warm-up. The workout itself is allocated 22 minutes.

What is the significance of the 3-minute bathroom break in the timeline?

The 3-minute bathroom break allows athletes time to prepare for the workout, grab a whiteboard, and for the coach to discuss scaling options with the class before the workout begins.

How does the coach approach scaling for the workout?

The coach scales the workout based on athlete performance during specific warm-ups. This includes assessing rowing efficiency and wall ball shot capacity, helping to determine appropriate calorie targets and rep schemes for each athlete.

How much time is allotted for specific warm-up activities in the class timeline?

The specific warm-up is allocated 17 minutes, from 8 minutes to 25 minutes of the class, with 9 minutes dedicated to rowing technique and 8 minutes for wall ball shot practice.

What is the purpose of the rowing and wall ball shot tests during the specific warm-up?

The tests help the coach assess each athlete's capacity to perform the required volume and intensity for the workout. These results guide the coach in determining necessary modifications or scaling of the workout.

Why does the coach expect some athletes to be faster at both rowing and wall ball shots?

The coach anticipates that some athletes will have a higher proficiency in both movements, leading to faster completion times, especially if the athlete has strong cardio and squatting abilities, which are integral to both exercises.

What is the total time allocated for the cool-down period, and why is it important?

The cool-down period is allotted 10 minutes to allow athletes to stretch, reflect on their performance, and clean up. It also provides time to record scores and ensure athletes leave the class safely and with proper recovery.