W.O.D. Friday 4/9/21


W.O.D. Friday 4/9/21

“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Front Squat Cycle (Maintenance Day) – 12 minutes

Every 2 minutes complete a set of 2 Front Squats, all at 80% of your 1 rep max (6 sets)

*If you have not established your 1 rep front squat, now is the time as we get deeper into this cycle
*Monday will be 5 x 5 at 85% of your 1 rep front squat… rest up.

Conditioning WOD – 15 minutes

Every 3:00 x 5 Rounds
9 Box Overs (24″/20″)
12 Double Dumbbell Front Squats (50/35#)
15/12 Calorie Machine

WORKOUT BRIEF [0:00-3:00]


  • We have some max-ish effort interval training today! We are looking for folks to put their pedal to metal in every round.
  • The overall “working out” time is between 8:00-12:00 depending on how fast each interval is completed.
  • We want our athletes to aim for sub-2:00 rounds, giving at least 1:00 of rest before starting the next round.
  • This workout is scored by adding up the total time it takes to complete a round. For example:
  • R#1: 1:45 + R#2: 1:50 + R#3: 1:50 + R#4: 1:45 + R#5: 1:40 = Total Time: 8:50 (Score)

Movement Standards

  • Box Over: Athlete takes off with two feet, lands on the box with both feet, jumps or steps off the box onto the other side. The athlete does not have to reach full leg extension on the box.
  • Double Dumbbell Front Squat: With the dumbbells in the rack position and standing with full hip and knee extension, the athlete squats down until the crease of the hip passes below the knee cap (below parallel), and stands to full extension of the hips and knees.
  • Calorie Machine: The athlete moves until the screen hits the desired caloric requirement (15/12). Once the number of calories shows on the monitor, the athlete can move from the machine, but not before.


Box Over (aiming for under :30)

  • Reduce the height or reps
  • Step-Over (great for nervous and/or injured athletes)

DB Front Squat (aiming for under :30)

  • Reduce load, reduce reps
  • Modify the movement: – Use one DB, KB, or hold Medball on front of body // Lunges in place for 18 reps
    (squatting to a target is always helpful)

Machine Cals (aim for less than 1:00)

  • Reduce the number of cals – 12/10; 10/7

SPECIFIC WARM-UP [13:00-27:00]
Box Over [13:00-18:00]

  • 10 Box Step-Up and Over – Focus: Getting accustomed to the height of the box
  • 6 Box Jumps – Focus: Staying low when landing on the box, but resisting the tendency to collapse through the spine
  • 6 Box Overs – Focus: Dismounting – Step-off forwards; pivot on the box; lateral-facing positions are permitted
    (Disclaimer: We strongly encourage that athletes avoid rebounding, but they may rebound at their own risk.)

Double Dumbbell Front Squat [18:00-26:00]
(Kettlebells, Medballls, even holding a bumper plate can be used as a substitute for a DB)

Teach & Assess: Dumbbell Front Rack Position

  • Stance: Heels at shoulder width, weight evenly distributed across the foot, toes slightly out
  • Grip: Back of the DB head rests on the shoulder, elbows up, but not be as high as with a barbell
  • Position: Legs extended, mid-section tight aka abdominals squeezed tight, neutral gaze

Teach & Assess: Execution of the Dumbbell Front Squat
3-5 reps for each point of performance:

  • 1. Hips back & elbows up – watch hips and elbows (one athlete) – Dynamic position.
  • 2. Scan the group for a neutral spine and depth below parallel (try to correct or acknowledge 2-3 athletes) – Static Position
  • 3. Knees track toes – watch the knees during the movement (one athlete) – Dynamic position
  • 4. Weight in the heels – (try to correct or acknowledge 2-3 athletes) – Static Position
    (When calling repetitions, holding athletes in the set-up and finished positions allows the coach to see multiple athletes within a :10 window. However, when assessing for a dynamic/fast phase position, efforts should be focused on one athlete and one specific part of the athlete).

DRY RUN & BATHROOM BREAK [26:00-30:00]
1 Practice Round
6 Box Overs
8 DB Front Squats
10/8 Calorie Machine

WORKOUT [30:00-45:00]

  • Box Over: If stepping off the box, once the athlete gets to the other side, suggest they breathe while turning around. Once facing the box, jump straight away. For athletes moving quickly over the box, cue them to stay low over the box and land in a position (facing the box) that enables a quicker next rep.
  • DB Front Squat: If load allows, athletes should Squat Clean the first rep and stay smooth across all reps. A :1-:2 pause at the top may be the right call for some. Be sure to check in on the foot width of your athletes. A narrow stance could limit depth and keeping an upright torso.
  • Calorie Machine: Go time! Smooth here. Remind your athletes that going fast doesn’t mean moving poorly.

HOT SPOTS (critical positions to observe)

  • During the Box Overs, pay attention to the knee and foot relationship when the athlete lands on the box, and more importantly, lands on the floor. A collapsed knee requires attention – “knees out”.
  • You guessed it, for the DB Front Squat – watch the spine throughout the entire movement. The lower the athlete squats, the more the likelihood it will change (round). Cue the athlete to “lift the chest” and “pull the elbows up”.

Extra Work

For time…
Accumulate 2:00 of:
L-Sit (use benches or boxes on each side, and get legs straight out in front of you. Scale with knees high or one leg straight at a time.
Everytime there is a break, perform 10 Sit-Ups

Extra Work 2

Snatch Waves

Every minute on the minute for 12 minutes, complete 1 snatch
(12 Sets of 1)

*You’ll have to constantly be loading and unloading weight to stay with the wave, so have your weights readily available. Clips can be optional for this piece for speed of loading or unloading for 1 repetition
*Instead of using percentages for the snatch today, we will use weight that is associated with the verbiage. Use your best judgement!

Set 1: Light
Set 2: Moderate
Set 3: Moderately Heavy

Set 4: Moderate
Set 5: Moderately Heavy
Set 6: Moderately Heavy

Set 7: Moderate
Set 8: Moderately Heavy
Set 9: Heavy

Sets 10-12: Heavy and/or hitting a possible new personal best

  • All Sets Based of 1RM Snatch