W.O.D. and Endurance Tuesday 9/22/20


W.O.D. and Endurance Tuesday 9/22/20

“The most common lies a man tells are to himself.” -Frederich Nietzsche

Do you ever think, about the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people.

This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place.

As we move through our day today, let’s think about the way we think.

Conditioning WOD – 25 min cap

Power Cleans (115/85)
Hand Stand Push-ups (25s & Abmat-RX)

Directly Into…

Push Press (115/85)
Toes to Bar

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s workout includes two couplet workouts that consist of a barbell lift and gymnastics movement
  • You’ll complete the full 21-15-9 or power cleans and hand stand pushups before advancing to the second couplet
  • Your score is the total time it takes to complete all 180 reps
  • We expect this piece to take between 16-25 minutes to complete


  • Looking to use a light-moderate weight for both barbell movements
  • Ideally, both movements are completed with the same load
  • Choose a weight based on the movement that is more challenging for you, likely the push press
  • This should be a weight that allows you to complete 21+ reps unbroken when fresh
  • Note that there is no re-bend of the knees after driving the weight overhead in the push press
  • The barbell will start on the ground for both movements


  • If you have 15+ toes to bar unbroken when fresh, let’s complete this piece as written
  • If you’re not quite there yet, consider reducing reps or choosing an option from “modifications”

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Active Samson Video
Push-up to Down Dog Video
Banded Pass Throughs Video

Straight Leg Sit-ups Video
Shoulder Taps Video
Banded Pull Aparts Video

Hollow Hold Video
Arch Hold Video
Banded Pass Throughs (More Narrow)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Turn Back Stretch: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

Our focus today on all movements will be on the elbows. In the clean, we’re looking for good core to extremity movement by keeping the elbows locked until the lower body extends. One way to do this is my keeping the knuckles down and by slightly wrist curling the barbell. This puts just enough tension on the triceps to lock the elbows and keep the weight close.

Movement Prep
5 Clean Grip Deadlifts
5 Clean Pulls
5 Hang Power Cleans
5 Power Cleans

Elbows Up
In the push press, let’s focus on getting the elbows up in front of the bar when it’s resting in the front rack. This, along with getting the head out of the way in the press, will allow us to push the bar straight up instead of around the head. Maintaining a straight bar path is the most efficient route from A to B. The weight will feel lighter and technique will look better.

Movement Prep
5 Strict Press (Getting the Head Out of the Way)
5 Slow Push Press
5 Fast Push Press

Finally, in the toes to bar, we can look to get the body behind the elbows as the feet come up to touch the bar. We do this by actively pushing down on the bar with straight arms. If we’re getting behind the elbows, we are likely maintaing a good kippng rhythm and create more room for the legs to come up.

Movement Prep
10 Scap Pull-ups
5 Kip Swings
5 Knees to Chest
3 Toes to Bar

PRACTICE ROUNDS [25:00-35:00]

STRATEGY + WOD [35:00-60:00]

  • Each of these 21-15-9 pieces has a barbell movement and gymnastics movement
  • Look to play to your strengths in these couplets to maximize time spent moving
  • If you’re strong on the barbell, look to cycle big sets there and chip away at the bodyweight movements
  • If you shine more with bodyweight movements, think about pushing through big sets there and chip away at the weightlifting stations
  • Consider the following options for each round:
  • Sets of 21:
    • 1 Set: 21
    • 2 Sets: 12-9
    • 3 Sets: 8-7-6
    • 4 Sets: 6-5-5-5
    • 5 Sets: 5-4-4-4-4
  • Sets of 15:
    • 1 Set: 15
    • 2 Sets: 8-7
    • 3 Sets: 6-5-4 or 5-5-5
    • 4 Sets: 4-4-4-3
    • 5 Sets: 3’s or 5-4-3-2-1
  • Sets of 9:
    • 1 Set: 9
    • 2 Sets: 5-4
    • 3 Sets: 3-3-3

Play to your strength here
Barbell strength: big sets, chip away at bodyweight
Gymnastics strength: smaller sets, big sets on bodyweight

Provide options for each set:


  • 30-20-10 Single Dumbbell Power Cleans
  • Equal Reps Double Dumbbell Power Cleans


  • Stack extra Abmats
  • Invert for 60/45/30 seconds for the 21-15-9
  • DB Push press 50/35
  • Hand Release Pushups


  • 30-20-10 Single Dumbbell Push Press
  • Equal Reps Double Dumbbell Push Press


  • Reduce Reps
  • Feet as High as Possible
  • Equal Reps Knees to Elbow/Chest/Waist
  • Equal Rep Toes Raises Video
  • 2x AbMat Sit-ups
  • Equal Rep Weighted AbMat Sit-ups Video

*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 – 35 min cap

40 – 30 – 20 reps of…

DB Power Cleans 35/20
DB Push Press 35/20
Toes To Bar
*400m Run after each round (if raining, sub with 40-30-20 Calorie Machine)

*DBs must have one head make contact with the floor each rep on the power cleans