W.O.D. Monday 11/9/20

6
Nov

W.O.D. Monday 11/9/20

It’s almost here! Our 4th annual FEASTMODE 5K on Thanksgiving!!!🎉
FeastMode shirts for sale below! The official event page will be released soon!
On Thanksgiving morning, we are having our 4th annual FeastMode 5k. We will be using this also as an opportunity to bless one or two local non-profits! It may look a little different this year because of COVID, but nonetheless the show must go on! This FREE for everyone CrossFit Style 5k event is for ALL. Feastmode 5k shirts are officially for sale for only 4 days! Informational post later this week with all the details!🙏
FeastMode shirts – https://clients.mindbodyonline.com/Pages/OnlineStore.aspx?studioid=38104&partnerID=0&catid=100001
***You can find a sample of the long sleeve Feastmode shirt hung up at the gym if needed!

DAILY MINDSET
“Build before you have to.” – James Clear
 
We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.
 
But – what if we don’t need that external pressure? 
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.
 
Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.


Strength – 20 minutes

Back Squat
10 Reps @ 67% 1RM (moderate weight)
8 Reps @ 74% 1RM (moderate heavy)
6 Reps @ 80% 1RM (heavy)
4 Reps @ 85% 1RM (heavy, close to max effort)
2 Reps @ 90% 1RM (heavy, close to max effort)

Rest 2-3 Minutes Between Sets

*Your score will be the 90% 2 rep weight you used for the last set.
*If you don’t know your 1 rep back squat max, use the adjectives for the amount of weight you use
*On this progression, if you have stuck to the earlier percentages and have not “gamed it”, feel free to go for a new 2 rep back squat max, and see what you can do after all the other work!


Conditioning WOD – 16 min cap

4 Rounds For Time:
16 Alternating Dumbbell Hang Clean and Jerks 50/35
16 Box Jumps (30″/24″)
16 Toes to Bar

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION

  • Today’s 4-round workout has a nice mix of non-barbell weightlifting and gymnastics
  • We expect this piece to take between 10-15 minutes to complete
  • It is a fast and intentional workout
  • The goal is to choose weights, variations, or rep schemes that allow the work to be completed under the cap
  • This works out to about 4 minute rounds

ALTERNATING DUMBBELL HANG CLEAN AND JERKS

  • Let’s choose a weight that can be completed for 30+ reps unbroken when fresh
  • We’ll alternate arms on every rep for a total of 8 each side

BOX JUMPS

  • These are high box jumps, which require full extension at the top of each rep showing control on top of the box
  • Jump up to the box for “RX”
  • We encourage all athletes to step off or jump off the box instead of the riskier “rebounding” option

TOES TO BAR

  • If you have 15+ toes to bar unbroken, let’s complete this station as written
  • If you’re not there yet, consider reducing reps or choosing another option from “modifications”

GENERAL WARM-UP
40 Seconds Each
Box Step-ups
Slow Air Squats
Single Dumbbell Goblet Squats (Light Weight) Video

Down Dog Video
Lateral Hops Over Dumbbell
Single Dumbbell Deadlifts (40 Seconds Each)

Hollow Hold Video
Arch Hold Video
Straight Leg Sit-ups Video

MOBILITY
Couch Stretch: 1 Minute Each Side
Video

TEACHING + SPECIFIC WARMUP

ALTERNATING DUMBBELL HANG CLEAN AND JERKS
Strong Finish

  • The finish position we’re looking for in this movement is elbows locked out next to the ear and legs locked out at the knee

BOX JUMPS
Strong Finish

  • On the box jumps, a strong finish means driving through the whole foot to stand to full extension
  • The first thing to note is the whole foot
  • Make sure the heels are all the way on the box when landing
  • The second thing to note is standing the full extension
  • Each rep requires full extension, so make sure the shoulders-hips-knees-ankles are all stacked on top of each other

Movement Prep
5 Low Box Jumps
5 Workout Height Box Jumps

TOES TO BAR
Strong Finish

  • Oftentimes, the hardest part of the toes to bar is the last few inches
  • Let’s be aggressive at the finish by closing the gap between the feet and the bar quickly
  • Rather than continuing to drive the legs straight up towards the bar, a fast flick of the feet can be helpful
  • Below the knees weighs a lot less than above the knees, so think about flicking this lower leg at the finish of each rep
  • Check out the Daily Video for a visual of this teaching point
    Movement Prep
    10 Scap Pull-ups Video
    5 Kip Swings
    3 Knees to Chest
    3 Toes to Bar

STRATEGY + WOD
GENERAL

  • See if you can complete each set of dumbbell hang clean & jerks and toes to bar within 2-3 quick sets today
  • These sets are sustainable across the 4 rounds, keeps your rest time between sets short, and helps you start the next movement quickly
  • These manageable sets will also allow you to move through the box jumps with a steady intensity

AFTER PARTY
Strict Gymnastics
1) Max Unbroken Strict Handstand Push-ups
2) Max Unbroken Strict Pull-ups

16 BOX JUMPS

  • 30 Jumping Lunges
  • 30 Single Dumbbell Reverse Lunges

16 TOES TO BAR

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • 12 Toes Raises Video

Extra Work (before or after class)

Benchmark – jot this down
Gymnastics
1) Max Unbroken Handstand Push-ups
2) Max Unbroken Pull-ups