W.O.D. and Endurance Tuesday 1/12/21

11
Jan

W.O.D. and Endurance Tuesday 1/12/21

DAILY MINDSET
“Think like an immigrant. Act like an artisan.”

To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.

To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest workers in the room.

Skill/Strength/Conditioning WOD – 27 minutes

3 minutes – As many power cleans in remaining time is your score of each interval…
50 Double Unders
21 Bar-Facing Burpees
Max Power Cleans 135/95

Rest 3 Minutes

AMRAP 3:
50 Double Unders
18 Bar-Facing Burpees
Max Power Cleans 155/105

Rest 3 Minutes

AMRAP 3:
50 Double Unders
15 Bar-Facing Burpees
Max Power Cleans 185/135

Rest 3 Minutes

AMRAP 3:
50 Double Unders
12 Bar-Facing Burpees
Max Power Cleans 205/145

Rest 3 Minutes

AMRAP 3:
50 Double Unders
9 Bar-Facing Burpees
Max Power Cleans 225/155

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION

  • We’ll build in weight with each round during these short intervals
  • With rest built in, look to move with a purpose during the work portion
  • Your score for each AMRAP is the total power cleans completed
  • Your final score is the total cleans over the 5 rounds
  • You should have at least 1 minute at the bar for each round
  • Adjust jump rope and burpees as needed to accomplish that

POWER CLEANS

  • Choose weights based of the following recommendations:
  • First 2 Rounds: Touch-and-Go Reps
  • Last 3 Rounds: Steady Singles

DOUBLE UNDERS

  • Choose a rep number or variation that takes under 1 minute to complete

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Jumping Jacks
Active Spidermans Video
Single Unders
Slow Air Squats
Double Taps Video
Inchworm to Push-ups Video
Lateral Hops Over Barbell
Mountain Climbers Video
Double Unders
Slow Burpees

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

MOBILITY [12:00-15:00]
Front Rack Stretch: 45 Seconds
Video

Forearms Stretch: 45 Seconds
Video

Pec Stretch on Wall: 30 Seconds Each Side
Video

TEACHING [15:00-25:00]
POWER CLEANS
Jump Hard, Not High

  • We have a lot of weights to build to before the workout begins, so teaching will revolve only around only the power clean
  • Every movement today involves some kind of jump – so we will focus on our jump speed in the clean
  • There are slow movements like squats and deadlifts, and there are fast movements like the clean and snatch
  • Speed in the power clean comes from jumping as hard as possible with the legs by pushing through the ground
  • Instead of jump high (loose and high), we want to jump hard (quick and aggressive)
  • As the weight increases today, we need to have more speed on the way up and the way down to elevate the bar and receive the weight in a good position
  • Check out the Daily Video for some movements that will help us with developing speed

Movement Prep

  • 5 Hang Muscle Cleans
  • 5 Front Rack Drops
  • 5 Tall Cleans
  • 5 Power Cleans
  • Build to Workout Weights

PRACTICE ROUND [25:00-30:00]
1 Round
With First Round Weight:
10 Double Unders
3 Bar-Facing Burpees
5 Power Cleans

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

  • These intervals come down to getting the most out of the barbell
  • With lighter weights and high-rep burpees early on, we’ll need to move with urgency to get to the bar with enough time
  • These first few rounds will likely be a combination of touch and go reps and singles
  • As the weights increase and the burpees decrease, we can start to pace things out a little more on first two movements
  • This helps get you to heavier bars under control
  • The later rounds will likely be steady singles throughout
  • Knowing there is rest coming up, look to stay moving as much as you can on the cleans

MODIFICATIONS
DOUBLE UNDERS

  • 75 Singles Unders
  • 45 Seconds of Practice
  • Reduce Reps
  • 50 Double Taps Video

BAR FACING BURPEES

  • Regular Burpees

POWER CLEANS

  • Max Double Dumbbell Power Cleans

Extra Work (before or after class)

Midline
Not for Time:
25 GHD Sit-ups
35 AbMat Sit-ups
45 V-ups


CFR Endurance WOD – 30 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.


For time…
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8… and back down the ladder to 1…

Bar Facing Burpee
Power Clean 95/65
Calorie Machine
*After each round must do 25 double unders – scale with 50 single unders or 25 double taps