W.O.D. Friday 1/29/21


W.O.D. Friday 1/29/21

Team HERO Workout Saturday morning! 8/9/10am BE THERE!

These are SO IMPORTANT to us and means so much to our first responders, active/veteran military, and their families! We want to honor their sacrifices and their lives with our time and energy, and in the CrossFit world, a tribute before a tough workout and our mindset during the workout is our means of doing that. It’s an emotional time.

Code1 Wellness is focused on mental health services to first responders and their families facing PTSD. SO IMPORTANT! They will have a table set up to provide information and even take donations if it’s on your heart. These are friends of mine who have hearts of gold, and are first responders themselves.

A word from Code1:

“Code1 Wellness is a not for profit organization aimed to provide mental health services to first responders and their families. Code1 has licensed mental health therapists on staff to provide therapy to those in need of it. Our goal is to have any first responder to access these services at little to no cost to the responder (whether utilizing insurances, sliding fee scale or applying for a scholarship). To date, not one first responder has been turned away due to financial concerns. This is why support from the community is so important! For every $60 donated, it provides 1 hour of therapy to a first responder or family member.”

#Heroes #Sacrifice #PTSD #FirstResponder #Police #EMS #Fire

“Live life on purpose” – Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.

Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.

Strength – 15 minutes

Build to a heavy 1 rep deadlift for the day. Your score will be your last 5 singles.

Conditioning WOD – Open 16.3

As many reps as possible in 13 minutes of…
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie Machine
55 Handstand Push-ups

WORKOUT BRIEF [0:00 – 5:00]

  • Repeating an Open workout from 2016 today (the row is in the original workout)
  • This chipper works a little bit of everything: weightlifting, gymnastics, and cardio
  • Choose weights and rep numbers that allow you to reach the final station of the workout
  • You can cap each station at 4 minutes if you want to get to everything


  • Choose a moderate weight that you can complete for 21+ reps unbroken when fresh
  • We’re ideally able to complete at least sets of 5 within the workout today


  • Men throw to 10 feet
  • Women throw to 9 feet


  • For those with no interest in competing or completing handstand push-ups, sub barbell push press
  • Use (115/85)
  • This should be a weight that allows for 7-10 reps at a time
  • Or scale by stacking abmats and completing as needed

GENERAL WARM-UP [5:00-12:00]
Machine Warmup
2 Minutes Easy

30 Seconds Each
Glute Bridges Video
Single Leg Glute Bridge (Right) Video
Single Leg Glute Bridge (Left) Video
Glute Bridge Walkouts Video
Plank Shoulder Taps Video
Push-up to Down Dog Video

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 [12:00-18:00]
Barbell Thoracic Opener: 2 Minutes

Kneeling Hamstring Stretch: 45 Seconds Each Side

Calves Foam Roll: 45 Seconds Each Side

TEACHING [18:00-30:00]
Three Points of Contact

  • We’re going to focus on three points of contact with each movement today
  • In the deadlift, this will be through the 3-point hinge drill
  • This ensures a neutral spine and engaged midline
  • The 3 points are:
  • Back of the Head
  • Upper Back
  • Lower Back
  • Click Here to see a demo video of the hinge drill

Movement Prep

  • 30 Seconds Slow PVC Hinge Drill
  • 10 Empty Barbell Deadlifts (Slow)

Three Points of Contact

  • We’re looking to create a “tripod position” with 3 points of contact in the bottom of the handstand push-up
  • These 3 points of contact are the two hands and the head
  • In this position, we’re trying to make a balanced triangle support position
  • The head is closest to the wall, while the hands are further away from the wall, in front of the head
  • If all these points of contact are too parallel to each other, it will likely be pretty easy to fall off the wall from loss of balance
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 5 Pike Push-ups (See Daily Video For Demo)
  • Establish Tripod Position on Wall
  • 3-5 Handstand Push-ups (or 3-5 Barbell Push Press)

Three Points of Contact

  • The shoulders can get pretty fatigued in the wallball, but adding a third point of support can be helpful
  • With both hands under the ball, also look to rest one part on the chin during the squat
  • This ensures the ball is high and takes some strain off the shoulders Movement Prep
  • 5 Front Squats
  • 5 Wallballs

PRACTICE ROUNDS [30:00-40:00]
1 Round
With Lighter Weight:
5 Deadlifts
5 Wallballs
5 Calorie Machine
5 Handstand Push-ups

1 Round
With Workout Weight:
3 Deadlifts
3 Wallballs
3 Calorie Machine
3 Handstand Push-ups

STRATEGY + WOD [40:00-60:00]

  • Small checkpoints make these bigger sets more manageable, especially through the deadlifts and handstand push-ups
  • The goal is to never get close to failing a rep, as that forces us to rest a long time before getting in another good set
  • Break these movements before you slow down or before your form breaks down
  • A steady speed on the machine and quick sets on all the other movements is the mindset
  • Consider the following options on how to get to 55 reps:
  • 4 Sets: 15-15-15-10
  • 5 Sets: 11-11-11-11-11
  • 7 Sets: 10-8-8-8-7-7-7
  • 10 Sets: 10-9-8-7-6-5-4-3-2-1
  • 11 Sets: 5’s MODIFICATIONS
  • Double Dumbbell Deadlifts
  • Single Dumbbell Deadlifts Video
  • Odd Object Deadlifts Video
  • Kettlebell Deadlifts


  • Barbell Push Press
  • Double Dumbbell Push Press
  • Single Dumbbell Push Press


  • Jumping Air Squats Video
  • Single Dumbbell Goblet Squats Video
  • Medicine Ball Squat Cleans Video

Extra Work 1

Strict Toes to Bar
Good Mornings (use weight as comfortable)

Directly Into…

Weighted Sit-ups
Pausing Good Mornings (1 Second at Top)

Extra Work 2

Snatch – 15 minute EMOM

Snatch Waves
Min 1: light
Min 2: light moderate
Min 3: moderate
Min 4: moderate heavy
Min 5: moderate heavy
Deload back to light, and repeat 2 more times, getting slightly heavier with each wave until minute 12-15 have you knocking on 90-100% of your 1 rep max

*Score is final load on minute 15 (if you fail, just report your last completed lift)