Strength – 12 minutes
Every 2 minutes on the minute complete 3 push jerks, increasing in weight as you go. (6 sets)
*grab a partner or 2 if needed of similar strength and transition in and out quickly
Conditioning WOD – 20 minutes
In this 4 round interval workout, rounds will begin on the 0:00, 5:00, 10:00, 15:00. Once athletes complete the bike calories, they will rest until the next 5 minute window begins. All athletes should have at least 90 seconds of rest between rounds. Adjust reps, weights, or variation to accomplish this. For the 20 dumbbell hang clean and jerks, athletes will complete 10 reps on the right arm before switching to the left arm for 10 reps. Looking for the toes to bar to be completed in 2-3 sets per round. If short on bikes, either stagger heats by 2 minutes and/or have a scaled group start with the bikes and work backward. RX athletes must start at the top. If extremely large class, you may sub rowing for bike.
Although the slowest round will be our official score today, we will aim to record the scores for all 4 rounds today to give ourselves a good idea of pacing. It is more impressive to stay consistent with these rounds than it is to start fast and completely fall off with a time slower than should be. The athlete whose scores didn’t fluctuate much likely squeezed more fitness out of the workout than the athlete who crashed and burned. However, being all over the place with round times is a great learning opportunity. Don’t review the results as good or bad, just view them as what they are. Because that happened, we can use the information to make improvements the next time a workout like this comes up. Focus on these as areas where we can make really good progress, not areas where we are flawed.
4 Rounds (On the 5:00):
20 DB Hang Clean and Jerk (10 on right, 10 on left)
20 Toes to Bar
15/10 Calorie Bike
*Slowest round is your score! (record all 4 scores to assist in pacing)
RX Dumbbell – 50/35 *If low or out of Dumbbells, pick a kettlebell similar in weight as a substitution
DUMBBELL HANG CLEAN & JERK
We can treat the dumbbell hang clean and jerk similar to how we treat Russian kettlebell swings. With a long arm, athletes can swing the bell between their legs for momentum. Different than the Russian swing, we want the bell to travel in a tight swing from between the legs to the shoulder. Not allowing the bell to crash on the shoulder is ideal. Tight swing to the shoulder before jumping the weight overhead. Think of this as a hip driven movement instead of an arm driven movement.
With quite a bit of pulling up and back in the other movements, we can focus on keeping everything forward on the bike. More weight forward into the pedals and the handles will allow athletes to maintain a higher intensity.
Only using one arm at a time on each dumbbell movement, we can look to hang on for unbroken sets. While one works, the other rests.
We get to use two arms for the toes to bar. These are similar to the front squats yesterday, as they are the only sticking point where athletes would likely stop moving. Let’s aim for big sets here. With rest between each round and the bike to come, we can afford to push it.
The bike is the movement that will likely determine which rounds are faster and which are slower. We want to move quickly to finish things out, but at a pace that is sustainable beyond round 3 and beyond.
*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.
CFR ENDURANCE WOD – 35 MIN CAP
4 rounds for time of…
20 DB Hang Clean and Jerk (10 each arm) 35/20
20/14 Calorie Row
20 Toes To Bar
20/14 Cal Ski Erg
*If you do not finish under the time cap, add 1 second per rep not completed onto cap (35:41 = 41 uncompleted reps)