W.O.D. and Endurance Tuesday 10/29/19


W.O.D. and Endurance Tuesday 10/29/19

Strength – 15 minutes

Build to Heavy Set of 3 Push Jerks

  • Athletes will have 15 minutes to build to a heavy set of 3 on the push jerk
  • Coaches- this is the best time to make significant change in their movement
  • Focus in on the heels and hammer that home during these 15 minutes


  • **For the 5 weeks of the Open: **
  • We’ll complete “Goat Days” on Thursdays
  • The Open Workout will be programmed on Friday
  • On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain
  • The Friday Open Workout along with its notes will be published on Thursday evenings
  • Thank you for your patience with the altered publishing schedule during the Open!


“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca

It’s a cliche to say life is short.
Yet, life is plenty long. If that is, we spend it intentionally.

At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in different way. Instead of focusing on doing more, on accomplishing more… appreciate more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.

If we can live with both intention and gratitude, life will be plenty long.

Conditioning WOD – 12 MINUTES

As many rounds + reps as possible in 12 minutes of…
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders


  • The Push Jerk is the main focus of this two part workout
  • Athletes will buddy up and build to a heavy set of 3 from the racks in the strength portion
  • During the WOD, the bar will come from the floor
  • This should be a weight that can be completed in 1-3 sets during the workout


  • Looking for the double unders today to take around 1 minute to complete
  • Choose one of the below variations that allows for completion in that time frame:
  • Reduce Reps
  • 90 Single Unders (1.5x)
  • 60 Seconds of Practice


  • If the right loading and variations were chosen, we’re looking at completing 3-4 rounds today, or a round every 3-4 minutes

The double unders and push jerks require a very upright torso, which can be pretty taxing on the quads. Rather than continuing to smash the quads, we can take away some of the burn my making sure we send the weight back towards the heels. Keeping the heels on the ground helps utilize more glute and hamstrings, taking some of the load out of the front of the legs. Hips back helps keep the weight back.

When we jump rope, we want our heels to gently kiss the ground with each bound. If we stay on our toes the whole time without kissing the heel, our muscles stay contracted the whole time, which can cause some good fatigue or soreness. Allowing the heels to kiss the ground allows the muscles to contract and relax, which provides the nice stretch reflex that makes the bound easier.

Movement Subs
Reduce Reps
90 Single Unders (1.5x)
60 Seconds of Practice

If there is one thing athletes want to take away from today, it is to keep the weight in the heels during the dip and catch of the push jerk. This helps tremendously with balance and power. The heels lay the foundation for everything above. We’ll practice some pausing push jerks to drill this point home.

Movement Prep
10 Second Dip Hold

10 Second Overhead Catch Hold

5 Pausing Push Jerks (Pause 2 Seconds in Dip & Catch)
5 Push Jerks


  • The push jerks are the most difficult movement to break, as we have to complete extra cleans that don’t count towards the score
  • That being said, breaking isn’t bad – we just want to keep them to a minimum
  • Go 1-2 sets here if possible (15 or 8-7)


  • The air squats to follow are a good incentive to go big on the bar
  • We can slow down the cycle time here and just keep moving forward for the 30 reps


  • The rope is the easiest movement to break
  • If it helps you go bigger on the bar, plan a couple breaks here
  • Think 60, 30-30, or 20-20-20

*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

As many rounds + reps as possible in 35 minutes of…

16 Single Arm DB Push Jerk 35/20 (8 each arm)
18/12 Cal Ski Erg
20 DB Goblet Squats 35/20
22/16 Cal Row
24 Double Unders
26/18 Cal Bike