W.O.D. and Endurance Thursday 2/4/21


W.O.D. and Endurance Thursday 2/4/21

“Your mind is not your shoe size.” – Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Snatch – 10 minutes

Build to a Heavy 2 Position Snatch (from the hang and from the ground)


  • Athletes will have 10 minutes to build to a heavy complex here
  • We say “heavy” and not “max” because we want to balance load lifted with mechanics
  • Make it a point to get around to each athlete at least once for feedback

Team Conditioning – 18 minutes

TEAMS OF 2 complete…

As many rounds + reps as possible in 18 minutes of:
9/7 Calorie Machine
12 Hang Power Snatches (75/55)
15 Push-ups

Alternate Every Station With Partner

WORKOUT BRIEF [0:00 – 5:00]

  • The big focus of this 2-part workout is the hang power snatch
  • We’ll begin with a 2-position power snatch, which hammers the positions we’ll be using in the hang power snatch
  • Position 1: High Hang (Pockets)
  • Position 2: Hang (Above the Knee)
  • These 2 reps are designed to be completed unbroken
  • Click Here to see a video of this complex
  • Build to weights that are challenging, but support good technique
  • Following the complex, we’ll complete a partner workout
  • We’ll alternate every station, which builds in some rest and keeps intensity high
  • The workout flows like this:
  • Partner 1: Machine
  • Partner 2: Hang Power Snatches
  • Partner 1: Push-ups
  • Partner 2: Machine
  • Partner 1: Hang Power Snatches
  • Partner 2: Push-ups
  • Every time a partner finishes the push-ups, mark a completed round
  • Score is total rounds and reps after the 18 minutes of work


  • Choose a light weight for the metcon that can be completed in 1-2 sets


  • Choose a rep number or variation that can be completed in 1-3 quick sets

GENERAL WARM-UP [5:00-12:00]
3 Rounds
30 Seconds Machine (Increase Intensity Each Round)
30 Seconds PVC Pass Throughs Video
30 Seconds Inchworm to Push-up Video

Snatch 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

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Turn Back Stretch on Wall: 40 Seconds Each Side

Pec Stretch on Wall: 40 Seconds Each Side

TEACHING [15:00-20:00]
Hit the Button

  • Let’s imagine a small button placed in the high hang position, or pocket position
  • Hitting this button activates and aggressive jump, shrug, and pull
  • On each rep, the goal is to make contact with the button
  • First things first is having the hands wide enough to reach this position
  • The second thing is being patient enough to get there without pulling early
  • On the complex and within the workout, let’s try to hit the button
  • Check out the Daily Video for a visual of this teaching point Movement Prep

Hit the Button

  • In the push-up, let’s imagine two buttons
  • One is on the floor and one is touching out back in the highest push-up plank position
  • The goal of each rep is to hit both of these buttons
  • This will help us reach full extension at the top and make floor contact with the chest in the bottom, even during faster movement

Movement Prep

  • 5 Pausing Push-ups (1 Second Floor + 1 Second Top)
  • 5 Regular Push-ups


  • Athletes will have 10 minutes to build to a heavy complex here
  • We say “heavy” and not “max” because we want to balance load lifted with mechanics
  • Make it a point to get around to each athlete at least once for feedback

PRACTICE ROUND [35:00-40:00]
1 Round
Each Partner With Workout Weight:
3 Calorie Machine
3 Hang Power Snatches
3 Push-ups

STRATEGY + WOD [40:00-60:00]

  • We have a slightly longer time domain with a little bit of rest built in each time
  • This partner workout is designed to be a calculated effort, not a sprint (especially on the machine)
  • Let’s begin this piece with the full 18 minutes in mind
  • The hang power snatches and push-ups can feel pretty good early, but may start to fatigue later on
  • See how long you can sustain controlled, but unbroken sets of 12 and 15
  • Once these stations begin to get more challenging, quickly adjust your strategy to one of the following break-up options:
  • Hang Power Snatches: 7-5
  • Push-ups: 8-7 or 5-5-5


  • Hang Dumbbell Snatch + Dumbbell Snatch


  • Single Arm Dumbbell Hang Power Snatch
  • Single Arm Dumbbell Russian Swings Video
  • Odd Object Ground to Overhead Video
  • Kettlebell Swings
  • Slamballs Video
  • Box Jumps


  • Reduce Reps
  • Hands Elevated (Box or Bench)
  • Knee Push-ups

*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…
20 Dumbbell Hang Snatch (10 each arm) 35/25
20 Pushups
40/30 Cal Machine
10 DB Full Snatch (5 each arm) 35/25
10 Burpees