W.O.D. Friday 10/9/20


W.O.D. Friday 10/9/20

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” -Marcus Aurelius

Perception, Good Action, and Gratitude. Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

Strength/Skill EMOM – 12 minutes

*RX will be completing Handstand pushups as written no matter the deadlift load achieved. Scaling for Handstand pushups available below

Every minute on the minute for 12 minutes complete (6 rds)…

Odd Minutes: 12 Handstand Pushups (1 abmat & 25 plate on each side)
Even Minutes: 2 Deadlifts (build to 80% of your 1 rep max – no heavier)

*You may scale your Handstand pushups with…

1. Stacked abmats and/or no plates under your hands

  1. Inverted for 40 seconds against the wall
  2. 12 Heavy DB push presses 50/35s

*Benchmark workouts are something you will see again, as we retest certain workouts to see how far your fitness has come. Jot down in the notes section here or in a notebook about the weight and movements you completed to compare next time it shows it’s face!


3 Rounds For Time:
400m Run/500m Row/400m Ski/1200m Bike (your choice)
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)

WORKOUT BRIEF [0:00 – 5:00]

  • “Christine” is another classic benchmark workout
  • Times can range from 8-15 minutes
  • This simple triplet is a nice balance of cardio, weightlifting, and gymnastics
  • The workout is unique, as it uses athlete’s bodyweight to determine the deadlift weight


  • While bodyweight is prescribed, let’s choose a moderate weight that allows for 12 unbroken deadlfits on each round


  • The box height is set to 20 inches for both men and women
  • Jump up to the box for “RX”
  • We encourage all athletes to avoid rebounding box jumps by either stepping down or jumping down off the box


  • The deadlifts and box jumps can take less time than the run or machine does

The Hinge
Our two teaching themes will apply to all two movements today (three, if you’re rowing). The first is ensuring a proper hinge where we load the hips back, send the shoulders forward, and establish a fairly vertical shin. This loads the big muscles of the posterior chain, which will provide most of the power for each station. The box jump, being the most simple of the three movements, is the best place to practice the right movement pattern.

Heels Down
The second movement theme of the day is keeping the heels down. On the box jump, we want to keep the heels grounded until the hips extend. When the heels come up, we lose a lot of the assistance of the posterior chain. The heels should also be fully grounded on the box, not hanging off the edge. Aim closer to the middle to ensure the heels are fully covering wood in the finish.

Movement Prep
10 Box Step-ups (5 Each Side)
10 Box Jumps (Step-Down @ Workout Height)

The Hinge
Just like on the rower, we’ll have some momentum from the top after the first rep as we lower the bar to the ground. Let’s also look to maintain a solid upper back position here. Instead of reaching the shoulder to the ground, look to get the bar back to the start position by bending the legs.

Heels Down
With bodyweight deadlifts today, we’ll likely be able to cycle these fairly quickly. With speed, there’s always the tendency to sneak towards the toes. Stick with our second movement theme and keep those heels firmly planted on the floor throughout the movement.

Movement Prep
With Light Weight:
20 Seconds Set-up Position Hold
20 Seconds Slow Deadlifts

Build to Workout Weight


  • The first goal of the workout is to push for unbroken sets on the deadlifts for all three rounds
  • Adjust your pace on the run or machine to accomplish this
  • If the barbell is relatively light for you, this workout comes down to your speed on the machine and cycle time on box jumps


  • 20 Double Dumbbell Deadlifts
  • 12 Single Dumbbell Deadlifts (Each Side) Video


  • 40 Jumping Lunges (20 Each Side)
  • 40 Reverse Lunges (20 EAch Side)

Extra Work (before or after class)

Strict Gymnastics
21-15-9 reps of…
Strict Ring Dips
Strict Toes to Bar