W.O.D. Friday 8/30/19


W.O.D. Friday 8/30/19


“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?

It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

Conditioning WOD – 25 minutes

As many rounds + reps as possible in 5 minutes of…

Buy-In: 35/25 CalorieBike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…

Buy-In: 25/18 Calorie Row
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…

Buy-In: 15/10 Calorie Ski Erg
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats


  • Three fast paced 5-minute intervals, with 5 minutes of rest between
  • Each interval starts with a buy-in that only happens once
  • Following the bike, athletes will complete AMRAP rounds of “The Chief”
  • 1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
  • The weight increases each round as the calories on the machine decrease
  • As the weight gets heavier, you’ll have more time to complete rounds because the calories decrease


  • 1st Bar: A weight you can cycle for 12+ reps when fresh
  • 2nd Bar: A weight you can cycle for 6+ reps when fresh
  • 3rd Bar: A weight you can cycle for 3+ reps when fresh
  • Choose a push-up variation you can complete unbroken each time


  • Cap your machine calories at 2:30, 2:00, and 1:30 respectively
  • Stagger on opposite 5-minute windows if short on machines
  • If staggering and sharing barbells, partner 2 will have to change out weights following their round

Pausing Positions
The points of performance we’re looking for on the push-ups are:

  • Body in a straight line throughout
  • Elbows 45 degrees off the body
  • Forearms vertical in the bottom
  • Chest to ground and elbows locked out at the top

Throwing in some pausing push-up position work in movement prep to really dial in these points of performance. Slowing the movement down with pauses allows coaches to see faults and athletes to better feel out where their bodies are in space. We can look for the above points of performance at each of these pauses. The pauses will take place at:

  1. Top of the Push-up
  2. Halfway Down
  3. Chest Touching the Floor

Movement Substitutions
Reduce Reps
Push-ups to Box or Bench

Muscle Cleans
Using the muscle clean as a primer for our power cleans today. The muscle clean is a variation of the clean were athletes open the hip and don’t re-bend to receive the weight in the front rack. It is the clean version of a push press vs. a push jerk. We’ll work on some muscle cleans before moving to the traditional power clean where athletes can drop under the bar. Training the muscle clean helps athletes with the following:

  • Opening the hips hard to create power
  • Shooting the elbows through fast
  • Meeting the bar instead of it crashing on the body
  • Standing up all the way to finish the rep


  • There is very little interference between each movement of “The Chief”
  • We go from a lower body pull, to an upper body push, to a lower body push
  • The small reps, low interference, and short time windows means athletes can afford to push at each individual station
  • Even if we get off the machine a little gassed, the numbers are very manageable on each movement


  • Choose the barbell cycling option that keeps you moving forward with as little rest as possible
  • At the light weights, this might mean cycling reps together
  • At the heavier weights, this might mean going fast singles
  • Shoot for unbroken push-ups each time through, as there is plenty of time before we get back to using the upper body
  • Adjust your air squat pace for a fast transition back to the power cleans