W.O.D. and Endurance Tuesday 4/23/19

22
Apr

W.O.D. and Endurance Tuesday 4/23/19

DAILY MINDSET

“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.

#YouChoose


Conditioning WOD – 20 min cap

15-12-9 reps of…
Power Snatch 95/65
Box Overs 24/20

Directly Into…

15-12-9 reps of…
Overhead Squats 95/65
Lateral Bar Burpees

GENERAL

  • Looking for sub 20 minute workout
  • No rest between the two couplets

BARBELL

  • Choose a weight that you could power snatch for 15+ reps unbroken when fresh
  • Ok to use different weights if overhead squat is drastically different from power snatch

BOX OVERS & LATERAL BAR BURPEES

  • No need to stand to full extension on these movements

BOX OVERS
Weight Forward
The focus today on all our movement will be where we want our weight and momentum directed. On the box over, we want our momentum moving forward towards the box. When jumping towards an object that is in front of them, athletes will naturally lean slightly onto the toes so they can move up and forward. Our box overs are coupled with the power snatch. We’ll still be “jumping” with the barbell, just with a slightly different approach.

POWER SNATCHES
Weight Back
The box over and power snatch are both considered jumping movements. However, where we want our weight going is much different on the barbell than the box.

Instead of moving towards an object, we are trying to move an object (the barbell) towards us. With the power snatch, we want the bar to stay close to the body and travel straight up. This means our focus will be on keeping the heels down and the barbell tight to our center.

We can play around with three movements that are going to help us with this. The pausing snatch deadlift helps dial in our foot balance off the floor. The snatch high pull works on keeping the bar close to the body. And finally, the pausing power snatch helps us dial in heels down and hips back in the receiving position.

COACHES – If time, look to do this Movement Prep for a few cycles solidifying the movement pattern
5 Pausing Snatch Deadlifts (1 Second Pause at Knee and Pockets)
.
5 Snatch High Pulls
.
5 Pausing Power Snatches (3 Seconds in Receiving Position)
.
5 Power Snatches

LATERAL BARBELL BURPEES
Weight In
When coming out of the burpee, we can look to lean our weight towards the inside leg. We can use the momentum from the step-up or jump-up to carry ourselves up and over the bar. This is easier than standing tall and then having to start up again. Use the lean as a way to minimize wasted movement.

OVERHEAD SQUATS
Weight Back & Down
On the overhead squat, we want our weight to move back first and then down. With the weight directly overhead, it is common to see athletes go with the knees first, then hips approach. While the knees will travel forward in the squat to allow the chest to stay upright, we want to load the bigger muscles first by sending the hips back before we bend the knees. Think back and down instead of just down.

STRATEGY
GENERAL

  • Although we have a descending rep scheme in part 1, we’re right back to high numbers at the start of part 2
  • Treat part 1 almost as a “buy in” for part 2

BOX OVERS & LATERAL BARBELL BURPEES

  • These are the steady state movements
  • Find a pace that allows you to maintain barbell strategy

POWER SNATCHES

  • Here are some breakup options to consider
    • 15: 5-4-3-2-1 or 6-5-4
    • 12: 5-4-3 or 4-4-4
    • 9: 3-3-3 or 5-4

OVERHEAD SQUATS

  • These don’t come back down to the ground like power snatches, so looking to hold on for bigger sets
  • Shoot for unbroken sets, but no more than one break on the rounds of 15 and 12

*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 MINUTES

5 rounds for time of…

15 Snatch 75/55
15/12 Cal Row
15 Overhead Squats 75/55
15/12 Cal Bike
15 Box Overs 24/20
*Starting at 0:00, every 3 minutes, no matter where you are, you must stop the workout and complete 10 Burpees (yes you will need to get off the rower or bike and complete these, and yes you will need to keep your eyes on the clock as the coach may not always call out each 3 minute mark due to helping other athletes)

*Based on your ability level, reduce burpee reps if it takes you longer than 60 seconds to complete all 10.

*Move quickly throughout the movements so you don’t get stuck on burpees the entire 35 minutes!