W.O.D. and Endurance Tuesday 1/8/19

7
Jan

W.O.D. and Endurance Tuesday 1/8/19

Athletes will have 15 minutes to build to a heavy set of 5 on deadlifts. It is good to break athletes up into teams for this, as it limits the amount of bodies moving at once, which makes seeing and correcting easier for the coach. With the deadlift also being the heaviest lift we do, it also makes more plates available for use.

Build to Heavy Set of 5 Deadlifts

Conditioning WOD – 18 minute cap

The deadlift is the focus of this Strength Biased workout. Athletes will build to a relatively heavy and good looking set of 5 to start things out. The weight you use in part 2 should be something you could complete at least 15+ reps unbroken when fresh. Within the workout, only looking for 1 break maximum.

7 Rounds for time of…
15 Ring Pushups (RX – parallel body to floor)
12 Box Jumps 24/20
9 Deadlifts 225/155

*Scale pushups with hand release or by placing your hands on a box or bench and keeping body at an incline

DEADLIFTS
Impact
The impact on the deadlift happens on the floor following the first rep. Just like on the box jump, we want to control the weight down to the ground and then off the ground. While slamming the bumper plates off the floor does provide some assistance, we are essentially having to catch the barbell each time we do this. As you can imagine, that impact is not great for the back. Controlling the weight to and from the ground is harder on the legs, but much safer as well. If there was a glass of water next to the barbell on the floor (and on the box in the example above), we wouldn’t spill it.

Weight Shift
Heavy weight in front of our body wants to pull us in that direction. It is common to see a shift towards the toes as athletes lift the bar off the ground. Pulling the weight in with the lats, maintaining a vertical shin, and keeping the weight balanced over the middle of the foot can help prevent this weight shift.

STRATEGY
Let’s think of this workout in two parts. Part 1 are the pushups and Part 2 is the box jumps and deadlifts. The pushup total 15 reps per round, while the other two movements total 21 reps. Knowing that the pushups are the lesser taxing part of the workout, we can use this as our “re-charging” station. Athletes can look to up the effort on the box jumps and deadlifts, as those are the places where they are more likely to stop or slow down. A moderate cycle time on the box jumps will better allow athletes to get the bar and hold on for 1-2 quick sets. Making their way back to the pushups, athletes can then re-charge the batteries with a steady 2-3 sets of pushups before moving to the bigger movements. This allows them to maintain intensity throughout the 7 rounds today.

*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

30 – 25 – 20 reps/cals of…
Hand release Pushups
Box Jumps 24/20
Deadlifts 135/95
Cal Ski Erg (Females 21-18-14 cal)
Weighted Abmat Situps 20/14 (med ball in arms)

*Scale pushups by placing your hands on a box or bench and keeping body at an incline