W.O.D. and Endurance Thursday 12/17/20


W.O.D. and Endurance Thursday 12/17/20

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life that is worth doing halfway.

Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.

Conditioning WOD – 30 min cap

For Time:
50 Wallballs (20/14)
50 Box Jumps (24″/20″)
50 Wallballs (20/14)

On the Minute [Starting at 0:00]:
5 Deadlifts (245/175)

WORKOUT BRIEF [0:00 – 5:00]

  • The listed work we’re looking to complete for time is the the 50 wallballs, 50 box jumps, and 50 wallballs
  • However, every minute on the minute, we’ll be interrupted by 5 deadlifts
  • We’ll start the deadlifts on the 0:00 and repeat them at the top of the minute
  • After completing the 5 reps, you’ll pick up wherever you left off in the 50-50-50
  • Your time will stop following your 100th total wallball


  • Choose a weight that you could cycle for 30+ unbroken reps when fresh
  • Men throw to 10 feet and Women throw to 9 feet


  • Jump up to the box for “RX”
  • Stand to full extension on top of the box
  • We recommend stepping down or jumping down instead of rebounding


  • Choose a moderate weight that allows you to complete the 3-5 reps unbroken each time

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Medicine Ball Deadlifts
Glute Bridges Video
Box Step-ups (Lower Box)

Squats to Medicine Ball Video
Glute Bridge Walkouts Video
Box Step-ups (Higher Box)

Medicine Ball Slams Video
Inchworm to Push-up Video
Box Jump (Step Down)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-18:00]
Calf Stretch on Post: 1 Minute Each Side

Barbell Ankle Stretch: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

TEACHING [18:00-25:00]
The Feet

  • The feet are the theme across all three movement today
  • On the box jumps, let’s specifically focus on getting the whole foot on the box
  • We can often see the heel hanging off the edge on the jump up
  • This can be prevented by aiming for the middle of the box
  • Having the whole foot in contact allows for the best foundation for the rest of the body

Movement Prep
At Workout Height:

  • 5 Pausing Box Jumps (3 Seconds in Land)
  • 5 Box Jumps

The Foundation

  • In both of these movements, the weight is placed in front of the body
  • That means the tendency will be for it to pull us forward onto the toes
  • We can stay balance and utilize more of the posterior chain by screwing the feet into the floor
  • This applies to the squat and the deadlift
  • Just screwing the feet into the floor from a standing position recruits more muscle and lays a solid foundation to press and pull from
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 30 Seconds Empty Bar Deadlifts
  • 30 Seconds Slow Air Squats
  • 5 Medicine Ball Front Squats
  • 5 Medicine Ball Thrusters
  • 5 Wallballs
  • Build to Lighter Barbell Weight

PRACTICE ROUNDS [25:00-35:00]
1 Round
With Lighter Barbell Weight:
8 Box Jumps
8 Wallballs
8 Deadlifts

1 Round
With Workout Barbell Weight:
5 Box Jumps
5 Wallballs
5 Deadlifts

STRATEGY + WOD [35:00-60:00]

  • With a lot of transitions today, let’s aim for the “just start” mentality
  • This means we want to push our transitions between movements and, as the phrase says, just start your next set
  • Before you know it, you’ve already chipped away at a significant amount of work with this mindset


  • Following the deadlifts, quickly get your hands on the ball to start the first set
  • Aim for 1-2 sets per minute on this station
  • If you are breaking it up into 2 sets, look to make your break just 3-5 seconds to release some tension


  • Find a steady rhythm between reps on the box jumps
  • This is the only time in the workout where we’re not holding onto anything, so let’s also use this as a chance to recover the shoulders


  • 100 Jumping Air Squats
  • 50 Single Dumbbell Goblet Squats
  • 50 Medicine Ball Squat Cleans
  • 50 Thrusters
  • 50 Single Dumbbell Thrusters


  • Jumping Lunges (100)
  • Lateral Hops Over Barbell (100)


  • 10 Double Dumbbell Deadlifts
  • 10 Single Dumbbell Deadlifts (5 Each)

3 Giant Sets:
9 Bulgarian Split Squats (Left) Demo – https://youtu.be/7Aqeb8UHl4k
9 Bulgarian Split Squats (Right)
Max Unbroken Ring Dips

Rest as Needed Between Sets

*Scale as needed on ring dips (banded or foot on ground – make it challenging)

*You can score your Ring dip total.

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing, skiing, or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance – 30 min cap

4 Rounds for time of…

15 Wall Balls 14/10
15 Box Jumps 20″
15/12 Cal Machine

Starting at 0:00, every minute on the minute 5 Deadlifts 155/105