W.O.D. Friday 9/4/20


W.O.D. Friday 9/4/20

“If you fight for your limitations, you get to keep them.” -Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Team Conditioning/Strength WOD – 28 minute running clock

Teams of 2…
As many rounds + reps as possible in 20 minutes of…
90/70 Calorie Machine
70 Wallballs (20/14)
50 Kettlebell Swings (70/55)
30 Burpee Box Jumps (24/20)

20:00-28:00 immediately into…

Find a 3 rep deadlift for combined weight.

*Both athletes have 8 minutes to find a 3 rep deadlift and add the total for score
*If mixed teams, the traditional crossfit conversion is ~65-70% of load for females of men’s weight in most workouts. If you would like to post your score as a mixed team and would like to see what it translates to if two men were to find a 3 rep load feel free to use this calculation/conversion to post on the scoreboard. If not, post as usual. (ladies be prepared as this conversion may rattle some of the men in the gym on how strong you truly are in ratio 😉


Mike completes 350 x 3 and Karen completes 185 x 3 (Karen – 185 / .7 = 264lbs for 3)
TOTAL = 350 + 264 = 614lbs as a team

WORKOUT BRIEF [0:00-5:00]

  • One athlete will work at a time in this beefy, high-rep team workout
  • Athletes can split the work however they see fit over the 20 minutes of work
  • Mixed teams Male/Female – 80 Cal Machine
  • We have a nice mix of modalities (cardio, bodyweight, weightlifting) across the 4 stations
  • With rest built in, the name of the game is moving with a purpose during the “work interval”
  • The final score today is total rounds and reps completed
  • To maintain social distancing in this team workout, you can have each athlete use their own equipment for each station in their own box
  • If you prefer not to complete a team workout, complete the workout as written as an individual version
  • **Note that the individual version will have a very different stimulus than the team version


  • Choose a weight that you are capable of completing for 50+ unbroken reps when fresh
  • Men throw to 10 feet
  • Women throw to 9 feet


  • Pick a slightly heavier weight that you could complete for 20+ unbroken swings when fresh
  • These are full swings, finishing with the arms perpendicular to the ground
  • On both weighted movements today, each teammates can use different loading as needed in order to get the right stimulus for them


  • Burpee facing the box (no lateral burpees)
  • You can jump-up or step-up off the floor
  • Jump-up to the box for “RX”
  • Stand to full extension on top of the box


  • Mixed teams can complete 80 calories

GENERAL WARM-UP [5:00-12:00]
1 Round
2 Minute Easy Machine
1:30 Wall Squats Video
1 Minute Romaninan Deadlifts (Lighter Kettlebell) Video
30 Seconds Lateral Box Step-ups (Each Side) Video

MOBILITY [12:00-15:00]
Ankle Rocks on Box: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side


Similar to the banded running drill yesterday, we’ll attach one end to the rig and put the other end of the band around the hips. The band will try and pull the hips back towards the rig, so we have to push the hips hard forward to prevent this. After hinging back, we have to squeeze the quads and glutes hard to reach full extension with the lower body. This will transfer over well to the heavier swings in the workout, as it enables us to get the most out of the lower body to elevate the bell overhead. See below for a demo video.

Movement Prep
20 Seconds Banded Kettlebell Swings (Lighter Weight) Video
10 Kettlebell Swings (Lighter Weight)
5 Kettlebell Swings (Workout Weight)

One thing that can help with wallballs is keeping the heels down for longer. Maintaining heels down throughout the movement allows for a much longer leg drive than coming up onto the toes in the throw does. It can also lead to better balance throughout. Heels down longer is something that can apply not just to the wallballs, but to every movement today.

Movement Prep
5 Thrusters
5 Wallballs

The jump in the burpee box jump should feel very similar to the action of the kettlebell swing. This is just the bodyweight version of a similar movement pattern. Look to fully extend the hips in the jump and then bring the knees up to clear the edge of the box. This allows for quick and efficient jumps.

Movement Prep
3 Burpees
3 Box Jumps (Lower Height)
3 Burpee Box Jumps (Workout Height)

PRACTICE ROUND [25:00-30:00]
1 Round
Each Partner With Workout Weights:
6 Calorie Machine
6 Wallballs
3 Kettlebell Swings
3 Burpee Box Jumps

STRATEGY + WOD [30:00-60:00]

  • With rest built in, team workouts like this are all about moving fast and switching partners before you start to slow down
  • Switching before you start to slow down allows a fresh body to get working and makes it easier to come back for another strong set the next time around
  • Communication is also key on the non-rowing movements, as they don’t count reps for you
  • When switching partners, tell your teammate what total number you’re on, not how many reps you just did
  • For Example: It’s better to say “we’re on 40” instead of “I did 10”
  • Having a break-up plan established beforehand can be helpful, as it gives you a good idea of what speed to hold and lets you know exactly when you’re switching out
  • See below for options on all movements


  • 2 Sets: 35-35 or 40-30
  • 3 Sets: 30-25-15
  • 4 Sets: 20-20-15-15
  • 5 Sets: 15-15-15-15-10
  • 6 Sets: 15-15-10-10-10-10
  • 7 Sets: 10-10-10-10-10-10-10
  • 8 Sets: 10-10-10-10-8-8-7-7


  • 2 Sets: 25-25 or 30-20
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10-10-10-10-10
  • 6 Sets: 10-10-8-8-7-7


  • 2 Sets: 15-15
  • 3 Sets: 10-10-10
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6-6-6-6-6
  • 6 Sets: 5-5-5-5-5-5


  • 90 Jumping Air Squats Video
  • 70 Single Dumbbell Goblet Squats (50/35) (K: 22.5/15) Video
  • 70 Medicine Ball Squat Cleans Video


  • 90 Single Arm Russian Dumbbell Swings Video
  • 90 Odd Object Ground to Overhead Video
  • 50 Single Arm Dumbbell Hang Snatches (50/35) (K: 22.5/15) Video


  • 60 Burpees to Touch (6″ Above Reach)


Strict Gymnastics

Not For Time:
Accumulate 20 Wall Walks