W.O.D. and Endurance Thursday 9/3/20


W.O.D. and Endurance Thursday 9/3/20

“I want to see it, before I believe it.”

We are visually oriented people. We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Conditioning WOD – 30 min cap

4 Rounds For Time (30 min cap):
400 Meter Run
200 Meter Single Arm Farmers Carry 50/35 DB
10 Power Snatches (135/95)

WORKOUT BRIEF [0:00-5:00]

  • The meat of today’s triplet workout will be the farmers carries and moderate power snatches
  • We expect this piece to take between 17-25 minutes to complete


  • The big thing we want to nail today is choosing the right power snatch weight
  • When fresh, you should be able to cycle at least 5 unbroken reps with this moderate weight
  • Within the workout, we’re looking for single repetitions with good technique throughout
  • If you can easily touch-and-go the barbell, the weight is too light
  • If you have to press the weight out overhead with each rep, the weight is too heavy
  • Let’s find a nice balance between those two examples


  • The goal of this station is to carry a moderately heavy weighted object for 200 meters
  • This should be a load that you can walk quickly with for the full distance
  • If we are low on DBs, use a KB of similar weight
  • Check out the “modifications” section for all running substitutions

GENERAL WARM-UP [5:00-12:00]
PVC Warmup
1 Minute Each
PVC Straight Leg Swings (30 Second Each) Video
PVC Pass Through Video
PVC Lift Offs Video
PVC Overhead Squats Video
PVC Sotts Press Video

Snatch Biased PVC 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

Banded Running Drill
We have two banded drills for today that will help us move more efficiently in the workout. With our running drill, we’ll set-up with one end of the band secured to rig and the other around the hips. The goal with this is to practice leaning forward and pulling up with the hamstrings from a tall posture. The band is going to want to pull the hips back, so we have to lean forward into the tension, which is exactly what we want to feel when running. We’ll practice running in place and then immediately transition into a real run for this feeling to transfer over.

Movement Prep
2 Rounds:
30 Seconds Banded Running in Place
100 Meter Run

Banded Snatch Deadlifts
Our second banded drill of the day will work keeping the bar close in the power snatch. One end of the band is attached to the rig, with the other centered on the PVC. You can even have another athlete hold the band instead of attaching to a rig. The band will want to pull the bar away from us, so we have to actively pull the weight in towards the body. This drill helps us active the lats and the posterior chain to better control the barbell. It also will help athletes make hip contact instead of letting the weight drift forward of the body.

Movement Prep
60 Seconds PVC Banded Snatch Deadlifts
5 High Hang Power Snatches (Pockets)
5 Hang Power Snatches (Above Knee)
5 Power Snatches (Mid-Shin)

PRACTICE ROUNDS [22:00-30:00]
1 Round
With Lighter Weights:
200 Meter Run
100 Meter Farmers Carry
5 Power Snatches

1 Round
With Workout Weights:
100 Meter Run
50 Meter Farmers Carry
3 Power Snatches

STRATEGY + WOD [30:00-60:00]

  • Move at a pace through each 400 that allows you to attack the 200 meter Farmers Carry
  • The weight of the DB has the potential to bother breathing, which can make every movement in the workout more challenging
  • Stay aware of how you are breathing on all movements, but specifically the farmers carry


  • The 10 reps at a moderate weight will best be performed as quick singles
  • With the run to follow, look to hold a strong pace between reps
  • This gets you started on your 400 meter run a lot faster
  • The 400’s also won’t be too fast knowing that we want to smash the farmers carries
  • Steady 400’s to follow are a nice incentive to move through these single power snatches with a sense of urgency


  • 500 Meter Row
  • 400 Meter Ski Erg
  • 1200 Meter Bike


  • 20 Double Dumbbell Power Snatches (50’s/35’s) Video
  • 20 Single Arm Dumbbell Power Snatches (70/50)
  • 30 Odd Object Ground to Overhead Video
  • 30 Kettlebell Swings (53/35)
  • 30 Slamballs Video

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 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.

For time…

400m Run
40/30 Cal Machine
400m Med Ball Run 30/20
40 Ball Slams 30/20 (on black mat)

300m Run
30/20 Cal Machine
300m Med Ball Run 30/20
30 Ball Slams 30/20

200m Run
20/15 Cal Machine
200m Med Ball Run 30/20
20 Ball Slams 30/20

100m Run
10/7 Cal Machine
100m Med Ball Run 30/20
10 Ball Slams 30/20

*you can always scale or modify the runs. Just choose one of the modifications mentioned at the bottom of the daily workout or just ask the coach.