W.O.D. Monday 4/25/21


W.O.D. Monday 4/25/21

*ALMOST THERE! Yes this has been a slightly drawn out front squat cycle, but the strength and performance feedback throughout the gym has been huge! I hope you all feel encouraged and motivated!

The front squat is, I would argue one if not the most important strength builder movement for a crossfitter only because so much of what we do is quad dominant (squat cleans, snatch, overhead squat, wall balls, traditional deadlifts, jerks, etc.) It translates into EVERYTHING! I hope this has set a permanent foundation for you to excel if you’ve been able to follow along.

This will be our last heavy day before finding our new 1 rep front squat next Monday the 3rd. We will also give those a second chance next Friday as well for redos or if they missed Monday.

Go get it today!

Strength – 10 minutes

Front Squat Cycle

2 sets of 2 at 100% of your 1 rep max front squat (both sets at the same weight)

*Warm up as needed before hitting 2 strong sets

*If you fail on any of these sets don’t be discouraged… To make the proper gains you have to take your body to that place so it can adapt and grow.

*If you have not tested your 1 rep front squat max, please complete 2 very challenging sets of 2 front squats during this time, OR wok on front squat form from the rack

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end.

Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

Conditioning WOD – 18 min cap

4 Rounds For Time:
400m Run, 500/400m Row, 400/300m Ski, OR 24/18 Cal Bike
15 Toes to Bar
15 Dumbbell or KB Front Squats (50’s/35’s)

*If out of DBs, use KBs 55/35 then place in notes

WORKOUT BRIEF [0:00-3:00]

  • 11-15 minute workout.
  • Rounds will average between 3:00-3:30
  • Scoring – total time to complete the workout.


  • 15 TTB will take ~:35-45
  • Athletes should be able to complete 15 reps within 2-3 sets


  • 15 DB Front Squats will take less than :40
  • We are using two DB’s

GENERAL WARM-UP (3:00-11:00)

  • 30 Seconds of Lunges
  • 30 Seconds of Slow and Controlled Air Squats
  • 20 Seconds of a Hollow Hold
  • 20 Seconds of a Superman Hold


  • Dumbbell Ankle Stretch: 30 Seconds Each Side
  • Dumbbell Squat Hold: 1 Minute

TOES-TO-BAR – 5:00
Focus: Straight legs vs. Legs Bent (with a little kick) – Click DEMO VIDEO
Movement Practice (Rowing & BJO)

  • 5 Kipping Swings
  • 3 x 2 Kipping Swings + 1 KIP! (A “Kip” requires a stronger push-down with straight arms)
  • 3 x Kip Swing to Knees Up (Only)
  • 3 x Kip Swing to Knees Up + Kick to the Bar
  • 3 x Toes-to-Bar (straight leg)
    (For each progression. Have athletes practice as the level they struggle with )

Focus: “Sit Back & Stay Tall” – Imagine sitting back to a chair while showing someone the logo on your shirt as you lower into the squat.

  • 5 Air Squats (pause for :3 in the bottom) – Coaches look for heels in contact with the ground
  • 5 Single DB Front Squats (pause for :3 in the bottom)
  • 5 Double DB Front Squats (pause for :3 in the bottom)

1 Round
(With Workout Weight)

  • 100m Run
  • 5 Toes to Bar
  • 5 Dumbbell Front Squats (50’s/35’s)

WORKOUT [35:00-50:00]

  • Remain steady on cardio.
  • Big sets for a set of 15! If you are not a 15 unbroken athlete, think 10-5 or 8-7. As soon as you start to lose the swing, come down for a quick break. Inefficiencies punish the TTB.



  • Reduce Reps
  • 15 Toes to Space/Knees to Elbow/Chest/Waist
  • 15 Toe Raises – Click Video
  • 30 AbMat Sit-ups DB FRONT SQUATS
  • Reduce Load
  • 15 Single DB Goblet Squats
  • 15 Squat Jumps
  • 30 Air Squats

Extra Work

  • 3 Sets of 10: Dumbbell Bench Press
  • 3 Sets of 15: Barbell Bent Over Row
  • 3 Sets of 20: Barbell Good Mornings

*Rest as needed between sets