LESSON PLAN: BARRAZA
WORKOUT
“Barraza”—55+ Rx’d version
14-min. AMRAP:
200-m run
9 deadlifts, 225 lb./155 lb.
6 burpee chest-to-bar pull-ups/burpee pull-ups
INTENDED STIMULUS
- This is a longer time domain triplet combining monostructural, weightlifting and gymnastics modalities.
- The rep scheme allows for each set to be completed unbroken, at least for the early rounds.
- The deadlift is on the heavy side of moderate and is intended to be challenging to complete with a high heart rate following the run.
- The gymnastics movement is complex and involves a large range of motion, increasing the cardiovascular demands of the workout.
- There is some redundancy in the pulling movements, which suggests that grip endurance will become a factor in later rounds.
BREAKDOWN
- This hero workout is in honour of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California. Barraza was assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, and died on March 18, 2006, in Ar Ramadi Iraq.
- The original workout is an 18-minute AMRAP of 200-m runs, 9 deadlifts at 275 lb. and 6 burpee bar muscle-ups.
- This version is the suggested Rx’d prescription for 55+ (late masters).
- The deadlift weight has been reduced to approximately 80 percent of the original prescription.
- The time for the workout is reduced from 18 to 14 minutes to prevent the potential increase in volume (i.e., increased rounds) that can occur when loading is reduced. The goal is to complete the same volume as the original workout, which on average is 5–7 rounds.
- The gymnastics movement has had complexity reduced, but that is not intended to be a limiter. Athletes who can do burpee bar muscle-ups should use them in the workout instead of burpee chest-to-bar pull-ups.
:00–:05
WHITEBOARD (5 MINUTES)
- Explain the workout, intended stimulus and breakdown (above).
:05–:17
GENERAL WARM-UP (12 MINUTES)
Dynamic movements (trainer-led)
- wrist circles
- elbow circles
- arm circles
- hip circles
- bow and bend
- glute bridge
- single-leg RDL (or single-leg balance)
Warm-Up Game—broomstick shuffle in a circle
- Go right, go left. Add a clap to make it harder.
- Make the circle bigger one step at a time.
- Move opposite to the instruction to make even harder.
- This is social, plus a neurological warm-up.
Stretch calves.
Easy 400-m jog
:17–:23
BURPEE CHEST-TO-BAR PULL-UP—SPECIFIC WARM-UP (6 MINUTES)
- 20 kipping swings
- Jump to bar in hollow body, open and then kipping pull-up
- Burpee, then jump to bar and do pull-up
- Practice burpee pull-up cycling
:23–:33
DEADLIFT SPECIFIC WARM-UP (10 MINUTES)
- Broomstick deadlift review with a trainer
- Warm up your deadlift to workout load.
- Start with 50% for 5 reps, 75% for 5 reps, 100% for 3 reps and then (optional) 125% for 3 reps
:33–:36
BREAK & LOGISTICS (3 MINUTES)
- Bathroom break
- Set-up and final adjustments—check scaling
- Remind athletes that additional scaling may occur during the workout.
- Safety check—ensure safe distance between barbell and burpee spot, and ensure safe run track.
- Re-brief workout, flow and safety considerations.
:36–:50
WORKOUT: START AT :36 (14 MINUTES)
- Run—encourage athletes to run faster than is comfortable.
- Deadlift—watch for loss of midline stability in deadlifts. Coach this and if no change can be made do not hesitate to reduce load.
- Burpee chest-to-bar pull-up—look for full range of motion at bottom and top. Ensure athletes are not slow lowering or jumping to a flexed arm position.
:50–:60
COOL-DOWN (10 MINUTES)
- Clean up equipment.
- Stretch glutes.
- Stretch lats and upper back.
- Collect scores, celebrate new personal records and exchange high fives!
SCALING THIS WOD
- The run can be scaled to a row or bike if there is an injury or limitation.
- To scale the deadlift, reduce load. Choose a load that is on the heavy side of moderate and that you could do 15-20 reps unbroken when fresh.
- The burpee chest-to-bar pull-up can be scaled to a burpee jumping pull-up. The athlete performs the burpee, then steps up onto the box to perform the jumping pull-up.
- Competent athletes may scale up to burpee bar muscle-ups.
Reference: CrossFit Masters Training Guide
