W.O.D. and Endurance Thursday 10/8/20


W.O.D. and Endurance Thursday 10/8/20

*The workout will be the same for both endurance and the daily today

“Waste No More Time Arguing What A Good Person Should Be. Be One.” -Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Conditioning AND Endurance WOD – 24 minutes

*EMOMs are some of the best workouts we do, because it doesn’t allow you to choose your rest, rather it requires you to keep moving when you may not feel like it. These are challenging intervals, but are extremely beneficial. Stay tough mentally. Good luck!

Every minute on the minute for 24 minutes complete (6 total rds)…

Min 1: 18 KB Swings 70/55
Min 2: 18/14 Calorie Machine
Min 3: 18 Ball Slams 30/20
Min 4: 18 Hand Release Pushups


*432 will be a perfect score for men/408 for women

*Your score will be total reps/cals completed over the 24 minutes. If all movements are performed to RX standards, your workout will be considered RX. It will not be based on whether you completed all the reps but rather if you used the associated weight and stuck with the movement standards RX. If any movement is scaled, you will place your score as scaled with the number of reps/cals completed total.

*If the minute laps you at any point, consider either scaling the weight used or the number of reps to complete within 50 seconds of the minute, giving you time to breathe and transition to the next station.

*Scale Hand release pushups by worming, using a box or bench for an incline, using a set of rings, or on your knees as a last alternative since it does not engage your core like the rest of the scaled versions

*Scale KB Swings with Russian Swings

GENERAL WARM-UP [5:00-12:00]
6 Minutes For Quality
5 Calorie Machine
10 Active Spidermans (5 Each Side) Video
20 Single Arm Kettlebell Deadlfits (10 Each)

MOBILITY [12:00-22:00]
Pigeon Pose: 2 Minute Each Side

Couch Stretch: 2 Minute Each Side

Overhead Stretch on Wall: 1 Minute

Bottom: Hike the Bell
We’re going to talk about the most technical movement of the workout, the kettlebell swing, based on it’s three sections: the bottom, the middle, and the top.

  • Start with the bell 12 inches in front of you on the floor
  • Bend at the waist and load the hips back to a vertical shin position
  • The torso should be fairly horizontal towards the ground
  • With the weight in the heels, grab the kettlebell
  • Look to feel a stretch in the hamstrings and good tension through the back in this set-up position

Middle: Knees Back

  • The kettlebell swing is a hip dominant movement, not a knee dominant movement
  • For this reason, we want to use a hinge pattern instead of a squat pattern
  • Like we did in the set-up, look to keep the knees back and shin vertical in the drive and reload positions
  • This recruits the posterior chain, maintains a solid back position, and keeps the weight high on the hips

Top: Tense Position

  • At the top position, we’re looking for good tension throughout the body
  • We can accomplish this by:
  • Fully extending the knees by flexing the quads
  • Fully extending the hips by flexing the glutes
  • Draw the abs in by flexing the core and keeping the ribs down
  • Straight arms at the finish
  • Shoulder blades slightly down and back

Movement Prep
With Lighter Kettlebell:
5 Kettlebell “Starts”
10 Russian Kettebell Swings
15 Second Overhead Hold (No Weight)
5 Full Kettlebell Swings

Build to Workout Weight

1 Round
With Workout Weight:
5 Kettlebell Swings
5 Calorie Machine
5 Ball Slams
5 Hand Release Pushups

Bench Press Volume Training

Using your body weight bench (or as close as possible that will enable you to finish), complete this progression for time…

Sets of- 10,9,8,7,6,5,4,3,2,1

*You cannot combine sets. Once you complete the 10 you must rack and then pick back up to start 9. Or lets says at the end, once you complete your set of 2, you once again rack, and then pick it back up for your set of 1. However during each set, you may break as often as needed, just keep in mind you are on the clock, and please stay out of the way of any members or classes. (use the timer at the Learn to Crossfit rig if possible)