“Valentine’s Gone Bad” Team W.O.D. Friday 2/14/20


“Valentine’s Gone Bad” Team W.O.D. Friday 2/14/20

If you haven’t, please add the group CrossFit Republic Accessory Programming! This group will be guided by our onsite Doctor of Physical Therapy, Chance Martin… and from there will not just give you tips and tricks to build extra strength and balance in the gym, but also on how to keep you healthy in the gym. For a very reasonable extra cost he will actually write you up personal programming as an add on and compliment to our daily workouts that I write for CFR, and much more if you’d like him to. Join the group and ask any questions that you have!https://www.facebook.com/groups/212180989955751/

*Bonus points if you wear Valentine gear!


  • Workout is completed for time with a cap of 30 minutes
  • One athlete workout at a time, breaking up reps how teams see fit
  • Preferably 3 person teams for the correct stimulus, but if two person team complete the rep scheme – 80,80,8; 60,60,6, 40,40,4, 20,20,2; one person team can either shadow another person on another team OR complete this rep scheme with 40 seconds of work, 20 seconds of rest every minute to imitate a teammate with – 40,40,4; 30,30,3; 20,20,2; 10,10,1


  • First Bar: 30+ Reps Unbroken When Fresh
  • Second Bar: 20+ Reps Unbroken When Fresh
  • Third Bar: 15+ Reps Unbroken When Fresh
  • Fourth Bar: 10+ Reps Unbroken When Fresh


  • No need to stand to full extension
  • Can use stacked plates or even bar hops or PVC jumps if needed based on ability level


  • 15ft. Rope Climb (to the white tape)
  • Don’t have to split reps up equally
  • If one teammate is less confident with rope climbs, we can keep the overall number and have one take on more workload
  • Other option would be to complete one of the substitutions listed


  • Ok to have multiple barbells on the floor if teammates plan on using different weights
  • For scoring, add 1 second to 30:00 for every rep not completed
  • With a 30 minute workout, time is of the essence

Team Conditioning WOD – 30 minute cap

Teams of 3, splitting reps however desired…

For Time…
120 Power Snatches 75/55
120 Box Overs 24/20
12 Rope Climbs
90 Power Snatches 95/65
90 Box Overs 24/20
9 Rope Climbs
60 Power Snatches 115/85
60 Box Overs 24/20
6 Rope Climbs
30 Power Snatches 135/95
30 Box Jump Overs 24/20
3 Rope Climbs

Hands & Feet
On the rope climbs today, let’s try and minimize the number of pulls it takes to reach the top. We do this by getting as tall as we can and then getting as small as we can. Rather than inching our way up the rope by keeping the arms bent and bringing the knees to parallel, we can reach to full extension with the arms and bring the knees up to the elbows to clamp the feet. For athletes, this isn’t necessarily about getting way outside of what we are doing right now, rather improving it slightly. Reach a little higher and bring the knees a little higher. Build that confidence early and look to make progress as the workout moves along.

Jumping up to the rope has two benefits today. First, it reduces the total distance we have to cover. If we can jump higher or reach the hands higher off the ground, a 15 foot rope climb may quickly become a 10 or 9 foot rope climb. Second, jumping high here primes our body for the movement pattern we’ll see on the following two movements. Opening the hip all the way gets us higher on the rope and makes box jump overs and snatches easier. This is something we’ll get to once we prep those movements, but here we can focus on a high and powerful jump.

Movement Substitutions
Reduce Reps
Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (2:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)

Hips vs. Knees
While we don’t have to stand up all the way on top of the box during the box over, we should open our hips all the way when completing the actual jump up. Opening the hips actually makes us taller. It elevates our head above our normal standing position. Bringing the knees up does not get our body further off the ground, just our feet further off the ground. Imagine if we were jumping up to the rope or box and we just brought the knees up. This would give us no advantage at all in terms of height, as our head would still be in the same spot. If we open the hip all the way, our head gets higher. While bringing the knees up is part of it, we want to make sure that the hips lead the way.

Hips vs. Knees
The timing of the hips and knees is also important on the snatch. Think about getting your head as high as possible during the jump. It is sometimes common to see athletes bring the knees up and slam the feet down on the floor without actually opening up the hip. The sound of the feet on the floor can give the illusion of a good snatch, but we never actually opened the hips at all. If the head gets tall and the body completely straightens out, it is likely we opened our hips with some good power. Let’s take this into all three movements today.


  • With the high skill movements, moving well is the priority
  • Switch out before form or intensity is sacrificed


  • Potential Break-up Strategies
    • First Bar: 10-15 Reps
    • Second Bar: 7-10 Reps
    • Third Bar: 3-5 Reps
    • Fourth Bar: 1-3 Reps


  • Switch every 5-10 reps or single file line singles
  • Higher end you’re moving more slowly, but with less transitions and more rest
  • Lower end you’re moving quickly, but with more transitions and less rest


  • Singles will likely be the best option here, unless there is a big disparity in rope climb capacity