W.O.D. and Endurance Tuesday 2/11/20


W.O.D. and Endurance Tuesday 2/11/20

Strength – 7 minutes

Every minute on the minute complete the complex…
1 Power Clean + 1 Front Squat + 1 Squat Clean (cannot drop bar. Rest only in front rack or at hips)

*Build in weight as you go. You will fatigue, but focus on form, and try to hit your heaviest weight on minute 6 or 7, priming you for the workout.


  • Goal today is to move a moderately heavy weight and move well through strict upper body movements


  • One weight on the barbell for both movements, likely decided by the power clean
  • Choose a weight you could cycle for 9+ unbroken when fresh
  • Likely going singles during the workout


  • Should be able to complete within 1-2 sets when fresh
  • Should be able to string together sets within workout, not singles
  • Athletes who don’t wish to compete in CrossFit can complete dumbbell strict presses
  • Competitive athletes can reduce reps or complete with feet on box as subs, but it will be considered scaling


  • Looking to complete these in no more than 2 sets within the workout
  • Barbell comes from the floor


  • Should be able to complete within 1-2 sets when fresh
  • Should be able to string together sets within workout, not singles
  • NO KIP, Full extension of arm (no bent arm at bottom), and get chin above bar
  • Reducing reps, banded pull-ups, or ring rows are all good subs

The strict variation of any movement will drastically improve the kipping or hip assisted variation when done correctly and often enough. No matter what athletes goals are, everyone benefits from more strict work. Athletes who are already proficient at the kipping version can train strict movements to increase their capacity. Athletes who aren’t that strong at kipping, or do not have many or any strict pull-ups or handstand push-ups, can increase their strength with consistent strict pressing and pulling.

Conditioning WOD – 18 minutes

As many rounds + reps as possible in 18 minutes of…
9 Power Cleans 155/105
12 Strict Handstand Push-ups (RX-25s/abmat)
9 Front Squats 155/105
12 Strict Pull-ups

Start Position
The first goal of our strict pull-ups today is to move through a full range of motion while maintaining the strictest movement possible. Quality is better than quantity here. In the bottom of every strict pull-up today, we can aim to reach full extension. In this position, there is no bend in the elbows. While there shouldn’t be a bend, athletes still want to maintain an active hang as opposed to relaxing into a dead hang. This will help them string together reps and meet the full range of motion.

Press First
The quickest path to the bar would be to pull straight up and reach the chin towards the sky. The quick fix isn’t always the best option. Although that gets the rep done quicker, it does so with a compromised body position by using the biceps first instead of the lats. Pressing down and back on the bar first will allow athlete to get their wings involved. The lats are stronger and slower to fatigue. Press down first and then pull up with a hollow body.

Movement Substitutions
Reduce Reps
Banded or Barbell Pull-ups
Ring Rows

Way Down
We’ll think about the strict handstand push-up in terms of each direction today. The way down and the way up. On the way down, athletes want to make sure they are sending their weight towards the wall instead of straight down. As they rest on the floor, their head should be close to the wall and behind the hands. This puts them into a stable tripod position that makes for an easier press if when the head and hands were parallel.

Way Up
On the way up, athletes want to press their head in front of their hands. This is similar to when we get the head through on a strict press. Keeping the eyes on a spot high up on the opposite wall can help athletes stay focused on punching their head through and staying balanced. There is the tendency to arch the neck and look down towards the ground, so finding a target can be very helpful.

Movement Substitutions
Reduce Reps
Dumbbell Strict Presses (you choose the weight)
Pike Push-ups

Hips & Shoulders
During the front squat, the shoulders and hips should move up at the same rate. With the weight wanting to pull us down, it is common to see the hips rise first as athletes stand up. Keeping the shoulders back and upright can better allows the weight to stay balanced in the front rack. When in doubt, always drive the elbows and chest up first.

Hips & Shoulders
Our focus on the power clean is also directed towards the hips and shoulders. As athletes lift the bar off the floor, we again want the shoulders and hips to rise together. There is the tendency here for the hips to come up quickly as the shoulders stay down. You’ll notice that as the hips initially rise, the shoulders stay exactly where they were. This means athletes have to pull the bar from a further distance with more of their back instead of the legs. Keep the chest up during the initial pull so that bar moves with the hips. When we get it right, the bar will end up higher up on the legs, making it easier for athletes to jump it to the shoulders.

Another time to think about the hips and shoulders is when we receive the bar. In the catch, the hips should be behind the shoulders in a position that we would feel comfortable front squatting the bar from. We can practice this with our hang cleans in movement prep before putting it all together.


  • Similar to last Tuesday’s bar muscle-up workout, in that it is a longer time domain with higher skill and heavier weights
  • Control the pace and break-up strategy from the beginning of the workout


  • Good looking singles throughout


  • Aim for 1-2 sets here
  • 9 straight or 5-4 are options
  • Holding the bar in the front rack can be sneaky taxing on the shoulders
  • Quicker squats can help reduce time under tension for the upper (and lower) body


  • Break these up early and often
  • Once they go, it’s hard to get them back
  • 2-4 sets is a safe bet
  • 2 Sets: 6-6 or 7-5
  • 3 Sets: 5-4-3 or 4-4-4
  • 4 Sets: 3-3-3-3

*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.


As many rounds + reps as possible in 30 minutes of…

15 Power Cleans 95/65
10/7 Cal Ski Erg
15 Push Press 95/65
10/7 Cal Ski Erg
15 Front Squats 95/65
10/7 Cal Ski Erg
15 Pullups (can kip, scale as needed)