W.O.D. and Endurance Tuesday 4/13/21


W.O.D. and Endurance Tuesday 4/13/21

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Strength – 15 minutes

Push Jerk



  • Athletes will complete 5 working sets of Push Jerks out of a rack
  • These sets are designed to be completed unbroken
  • Before getting to the first working set of 5, athletes can look to take several warmup sets
  • This is the best time as coaches to see and correct movement
  • Getting athletes to be aware of how they move here will make it easier for them in the higher intensity workout that follows
  • Make it a goal to get around to each athlete for at least 1 point of feedback

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…
30 Double Unders
15 Push Jerks (135/95)
30 Double Unders
15 Toes to Bar

WORKOUT BRIEF [0:00-5:00]
* This two-part workout has a Push Jerk focus, as the movement shows up in both pieces
* We’ll start off with 5 working sets of Push Jerks out of the rack
* The goal here is to build in weight with each set, finishing with a heavy single
* We’ll take the barbell from the floor
* We can expect to complete around 3-5 rounds over the 15 minutes of work

* Choose a barbell weight you can complete within 2-3 sets

* Choose a number/variation that takes about 1 minute to complete

* Choose a number/variation that you can complete in 1-2 sets

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Jumping Jacks
Knuckle Drags [Video](youtu.be/fCbgYvE8NYs)
Active Samson [Video](youtu.be/jGVMgxjPORo)
Push-up to Down Dog [Video](youtube.com/watch?v=hPhA5b-P34Y)
Arch Hold [Video](youtu.be/uHWynZ3tmvU)
Hollow Hold [Video](youtu.be/EJvFiNvuuXw)
Straight Leg Sit-ups [Video](youtu.be/l1cjHXMWScE)
Single Unders
Slow Air Squats
Double Taps [Video](youtu.be/rvb3aw-019Q)

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

**DEMO VIDEO:** [Click Here](youtu.be/Ff_dtGJKgxM)

TEACHING [12:00-20:00]
Up & Down
* The theme of all our movements today will be “up and down”
* When we’re moving up and down in the double under, we want to ideally remain in the same place
* If we’re jumping back, forwards, or side to side, the accuracy and coordination of this challenging movement becomes way more difficult
* Sometimes this can come from pushing more through one leg or by doing too much with the lower body in general
* If we can stay in one location with the feet, the hands have an easier time syncing up with the lower body

Movement Prep
* 20 Seconds Single Unders
* 20 Seconds Double Taps
* 20 Seconds Double Under Practice

Up & Down
* On the toes to bar, let’s be aggressive with the feet in both directions
* 15 reps is just enough where fatigue can really affect the midline
* To get these reps done more quickly on the way up, we can get aggressive with the “flick” of the feet from rep 1
* This will help reduce time under tension and hopefully delay abdominal fatigue
* When bringing the feet back down, let’s also look to bring them down quickly
* This helps us maintain a better rhythm than slowly lowering the feet would

Movement Prep
* 10 Scap Pull-ups [Video](youtu.be/ORkwXCf7fko)
* 5 Kip Swings
* 5 Knees to Chest
* 3 Toes to Bar

Up & Down
* Let’s bring our attention to the hips for the push jerk
* The goal here is to jump hard and then push down on the bar hard to receive the weight
* Doing just one of these will lead to “ok” reps
* Doing both of these leads to excellent reps
* Take a look at the [Daily Video](youtu.be/MLUx0Ad7D8k) for more on this teaching point

Movement Prep
* 7 Push Press
* 7 Tall Jerks
* 7 Push Jerks

PRACTICE ROUND [35:00-40:00]
1 Round
*With Workout Weight:*
10 Double Unders
3 Push Jerks
3 Toes to Bar

STRATEGY + WOD [40:00-60:00]
* The big movements to manage today are the push jerks and toes to bar
* Planned breaks on these challenging stations from the beginning will be very helpful in staying consistent over the 15 minutes
* A few quick sets with quick breaks can often be more efficient than large or unbroken sets
* Imagine how you’d approach these 3 rounds into the workout and see if you can do that from the onset
* Between of jerks and toes to bar, manage your shoulder fatigue by staying relaxed on the rope
* Consider the following options for breaking up 15 reps:
* **2 Sets:** 10-5 or 8-7
* **3 Sets:** 5-5-5 or 6-5-4
* **4 Sets:** 4-4-4-3
* **5 Sets:** 5-4-3-2-1 or 3-3-3-3-3

* 15 Double Dumbbell Push Jerks
* 20 Single Dumbbell Push Jerks (10 Each)

* Reduce Reps
* Feet as High as Possible
* Knees to Elbow/Chest/Waist
* Toe Raises [Video](youtu.be/Q7T1s_CQ8TM)
* 30 AbMat Sit-ups

* 45 Single Unders
* 30 Seconds of Practice
* Reduce Reps of Double Unders
* 30 Double Taps [Video](youtu.be/rvb3aw-019Q)

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

5 rounds for time of…

20 DB Push Jerks 35s/20s
40 Double Unders
20 Toes to Bar
400m Run