W.O.D. and Endurance Tuesday 4/27/21


W.O.D. and Endurance Tuesday 4/27/21

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.

Decisions = Destiny.

Conditioning WOD (2 parts) – 23 min running clock

On a 23:00 clock complete:
As many rounds + reps as possible in 15 minutes of…
Then, at the 15:00 mark spend 8:00 building to a heavy complex.
The workout ends at 23:00.

30 Double Unders
15 Deadlifts (115/85)
30 Double Unders
15 Hang Power Cleans (115/85)
30 Double Unders
15 Push Jerks (115/85)

WORKOUT BRIEF [0:00-3:00]

  • This workout is a little CrossFit Open-Esg. Workout…then lift heavy.
  • It is 23 minutes total – Pt 1.15:00 AMRAP, straight into 8:00 of Lifting.
  • Scoring – number of rounds and reps completed in the 15:00 AMRAP, plus the Heaviest Load in the ‘Complex’.
  • Log these workouts as two scores.

The 15:00 AMRAP

  • This will take less than :30. The shoulders will feel it in latter rounds.
  • 30 reps are just enough to make the barbell feel a little more uncomfortable.


  • 15 Deadlifts at 115/85 will take ~:30.
  • Light loading for a lower body pull. Athletes shouldn’t need to break-up 15 reps, but likely will to save grip for the Hang Power Clean. A lot of athletes should think of a loading that they can break into 2 sets by choice.


  • With 115/85, we start to move into a light-medium loading. However, like the Deadlifts athletes should be considering 2-3 sets across the board.
  • Movement starts with athlete standing up and taking a bow to the “hang”.
  • Possibly the movement that will cause the most difficulty…..and increase the grippy-ness!


  • Although not typically categorized as the “moderate” load, for 15 reps in a 15:00 AMRAP, 115/85 will definitely start to feel on the heavier side.
  • Loading should allow for a fresh set of well moving Push Jerks.
  • In the workout, athletes can think about 10-5, 9-6, 8-7. Personally, a fan favorite is the 5-4-3-2-1 for any 15 rep rep scheme.


  • Perform 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk without releasing hands from the barbell

GENERAL WARM-UP (3:00-8:00)

  • 30 Seconds of Jumping Jacks
  • 30 Seconds of Active Samson Stretch Video
  • 30 Seconds of Bodyweight Good Mornings (Hands Behind Head) Video
  • 30 Seconds Push-up to Down Dog Video
  • 20 Seconds of Glute Bridges Video
  • 20 Seconds of Single Leg Glute Bridge (Right) Video
  • 20 Seconds of Single Leg Glute Bridge (Left) Video

30 Second Calf Stretch on Post/Box/Rower (each side) Click Video
1 Minute of Child’s Pose

Focus: “Jump Tall, Stay Tall”

  • Avoid hunching forward. There should only ever be a slighty bend in the hips and the knees. Stay tall. Stay proud.

Movement Practice (2:00)
Contrast Drill – moving back and forth between ideal and not ideal.

  • :20 Singles Unders – “staying tall”
  • :10 Singles Unders – “being small” – This one should feel awkward and hard.
  • :20 Single Unders – “staying tall”
  • 1:00 Double Under Practince – “stay tall”

Focus: “Drive Through The Heels” – The Heels are the Root of all Power!

  • Keep the heels down for as long as possible. A flat foot is strong foot.
  • Only AFTER the legs extend, the heel will lift.
  • HOT SPOT – Watch for athletes tring to artifically get to the toes (aka triple extension) prematurely.

Movement Practice for the AMRAP (9:00) – Coaches focus on the heels stay down as long as possible

  • 5 Deadlifts (:3 pause at set-up and finish)
  • 5 Hang Power Cleans (:3 pause at set-up, receiving position, and finish)
  • 5 Push Jerks (:3 pause at set-up, receiving position, and finish)
    (We uses ‘pauses’ to help identify static faults – :3 is longer enough to see 2-3 athletes with a quick eye)

Movement Practice the Barbell Complex – Click Video
2 Sets of:
3 Deadlifts + 2 Hang Power Clean + 1 Pusk Jerk
(increase loads from Set 1 to Set 2)

1 Round of the AMRAP:
(With Workout Weight)

  • 10 Double Unders
  • 3 Deadlifts
  • 10 Double-Unders
  • 3 Hang Power Cleans
  • 10 Double-Unders
  • 3 Push Jerks

1 Round of the Complex:

  • 3 Deadlifts
  • 2 Hang Power Cleans
  • 1 Push Jerk

WORKOUT [26:00-51:00]

  • If the Double-Unders becoming taxing on the shoulders, break them up into 2 sets. It may seem silly, but the quick break will go a long way when tackling the barbell.
  • In the Deadlift, even though a lighter loading, mixing the grip may be of benefit today. Loosen the grip as best possible, without losing midline stabilization.
  • For the Hang Power Clean, land lower in the receiving position to limit overuse in the pull of the arms.
  • Try for a bigger than normal first set and try to break into two sets for the first 2-3 rounds. Every time we drop we have to clean the barbell again.
  • Barbell Complex – After the 15:00 AMRAP, we will have 8:00 to lift and have some fun with your friends. We will aim to get ~3 sets in. Increase the loads or stay at the same weight and practice


  • 30 Line Hops
  • 20 Planking Shoulder Taps
  • 9/7 Cals on Rower
  • 7/5 Cal Ski Erg


  • Decrease Load
  • Decrease Range of Motion- Elevate from bumper plates if the athlete is struggling to achieve a neutral spine in the set-up
  • Change the Equipment – Kettlebells and Dumbbells are great substitutes to Pull from the floor


  • Decrease Load
  • Double Dumbbell Hang Power Cleans
  • Single Dumbbell Hang Power Cleans
  • Russian Kettlebell Swings


  • Decrease Load
  • Double Dumbbell Push Jerks
  • Single Dumbbell Push Jerks
  • Full Kettlebell Swings


  • 9 KB Deadlifts-6 Russian KB Swings-3 American Swings
  • Upper Body/Overhead Limitation – 9 PVC/Barbell Deadlifts -6 PVC/Barbell Power Cleans-3 Hang Power Cleans
  • Lower Body Limitation – 9 Double DB Seated Hang Cleans, 6 Double DB Strict Press

Barbell Complex – Part 2

From 15:00-23:00 – Build to a Heavy Complex (8:00)
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Extra Work

Tabata Banded Curl
Standing on a (light) band, hold it with both hands about hip width, your feet and hands should form a triangle
8 rounds (4 Minutes)

  • :20 CURLS!
  • :10 “Rest” – Hold the Band at 90 degrees, forearms parallel to the floor

CFR Endurance WOD – 35 min cap

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.

2 rounds for time of…

50 Double Unders
400m Run
30 Deadlifts 95/65
50 Double Unders
400m Run
30 Hang Power Cleans 95/65
50 Double Unders
400m Run
30 Push jerks 95/65