W.O.D. and Endurance Thursday 12/3/20


W.O.D. and Endurance Thursday 12/3/20

“75% Emotional, 25% Physical”
It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).
But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.
We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.
75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Strength – 10 minutes

Every minute on the minute for 10 minutes…
2 Hang Power Snatches


  • Athletes will have 10 minutes to build to a heavy double
  • With a good amount of time to work here, let’s aim to get in a lot of lighter reps in during the build up
  • The more reps that athletes can get in before the metcon, the better this movement will feel
  • As coaches, let’s aim to get around to each athlete at least once for feedback
  • It’s must easier to see and correct here than it will be during the faster paced workout

Conditioning WOD – 12 minutes

As many rounds + reps as possible in 12 minutes of…
25 Double Unders
9 Toes to Bar
25 Double Unders
9 Hang Snatches (95/65)

WORKOUT BRIEF [0:00 – 5:00]

  • This two-part workout will focus on the Hang Snatch
  • We’ll start the day by building to a Heavy Double
  • Heavy is relative and can be thought of as “to technical failure”
  • This means we want to move the heaviest weight that allows for excellent form
  • Some athlete may spend this portion at lighter weight, while others who move well will climb higher
  • Our metcon will utilize a lighter hang snatch and two gymnastics movements
  • The intended scoring range today is between 4-6 rounds (2-3 minute rounds)


  • Choose a rep number or variation that ideally allows to you to complete each set in 30 seconds or less


  • To complete the 9 reps as written, we recommend having 15+ unbroken reps at each movement unbroken when fresh
  • If you’re not quite there, consider lower the weight, lowering the reps, or choosing a toes to bar variation

GENERAL WARM-UP [5:00-12:00]
2 Rounds
30 Seconds Each
Single Unders
Active Samson Video
Lateral Squats Video
Inchworm to Push-up Video
Air Squats

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY [12:00-15:00]
Overhead Stretch on Wall: 1 Minute

Barbell Ankle Stretch: 1 Minute


  • We’ll use a movement called double taps to practice the timing of the wrists in the jump
  • The goal here is to quickly tap the thighs two times when you’re in the air
  • This trains the body without any external object before putting the rope back in the hands
  • See below for a demo of this drill

Movement Prep
30 Seconds of Double Taps Video
30 Seconds of Double Under Practice

Hands to Feet

  • One way to maintain a rhythm between the upper body and lower body is to think about both together
  • Instead of just bringing the toes up to the bar, focus on pushing the hands to the feet
  • It essentially becomes a big V-Up on the pull-ups bar where both halves are working equally
  • When it’s just the lower body that’s workout, we tend to swing around on the bar
  • Keep the upper body just as active as the lower body

Movement Prep

  • 10 Scap Pull-ups Video
  • 10 Kip Swings
  • 5 Knees to Chest
  • 5 Toes to Bar

Elbows Up

  • To ensure we maintain good control of the barbell, we’ll focus on the bar path
  • Think about getting the elbows up so that the bar stays close to the torso on the way up
  • Upon receiving the weight, we can also think about constantly driving the elbows up
  • This helps us maintain upward tension on a weight that is pushing down on us

Movement Prep

  • 5 Hang High Pulls
  • 5 Hang Muscle Snatches
  • 5 Hang Power Snatches

PRACTICE ROUND [40:00-45:00]
1 Round
With Workout Weight:
10 Double Unders
3 Toes to Bar
3 Hang Snatches (95/65)

STRATEGY + WOD [45:00-60:00]

  • The big sticking point in this workout will likely be the hang snatches
  • There are two options we’ll cover on how to navigate this
  • Both options can allow you to keep moving forward, just in different ways
  • Option 1:
  • In order to maximize our abilities on the barbell, we can adjust our efforts on the gymnastics movements
  • Break the double unders and toes to bar in a way that allows you to minimize your sets of hang snatches
  • Think about breaking the rope into 2 sets (15-10) and toes the bar into 2-3 sets (5-4 or 3-3-3)
  • This should allow you to complete the hang snatches in 1-2 sets (9 or 5-4)
  • Option 2:
  • Break the hang snatches and push through unbroken sets of toes to bar and double unders
  • In this scenario, 2-3 sets on the barbell would be ideal (5-4 or 3-3-3)


  • Reduce Reps
  • 40 Single Unders
  • 30 Second Time Cap
  • Double Taps (Equal Reps) Video
  • Line Hops (Equal Reps) Video
  • Over-and-Back Dumbbell Hops (1/2 Reps) Video


  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toes Raises Video


  • Single Dumbbell Hang Power Snatches

*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 WOD – 35 min cap

4 Rounds for time of…

30/20 Calorie Ski/Bike, 40/30 Row, OR 400m Run
25 Double Unders
20 Hang Snatches 75/55
15 Toes to Bar

Extra Work

Snatch Grip Deadlift

The snatch grip deadlift is a deeper movement than a traditional deadlift. The wider positioning of the arms means you have to extend your hips further back for the movement. This helps you to more deeply engage the muscles of the traps, hamstrings, and upper back. One of the best posterior chain developers out there! Take advantage of it!

Complete 5 sets of 5, slow and steady hitting all the points of the snatch below the hips. This will improve your snatch!

5 sets should look like this, after warming up… moderate, moderate heavy, heavy, heavy, heavy. Rest 2 minutes between. Work up to a weight that is uncomfortable by rep 2 or 3, staying consistent in your posterior chain and not sacrificing form.