W.O.D. Monday 6/10/19


W.O.D. Monday 6/10/19


“Discipline is choosing between what you want now, and what you want most.” – Abraham Lincoln

Immediate gratification can be a deceptive mistress. And the ability, or maybe better put, “trained skill” of delaying gratification has been linked many times over to being a critical component of success.

It’s tricky. What our emotions drive us towards today, may very well be directly against what we want in the long run.

We sleep in because our bed is warm and cozy, when we know we should get up and read that book we’ve been putting off.

We cave and have that late night snack.

What the experiment shows us, is that the ability to delay gratification is a critical component in life.

Whether we want to go to the CrossFit Games, be the best husband we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow in front of us.

In our darkest hour, of our darkest day, if we can stare that single marshmallow down and stay the course… we’ll make it.

Conditionoing WOD – 18 minutes

As many rounds + reps/cals as possible in 18 minutes of…
12/9 Calorie Bike
15 Wall balls 30/20
12 Alternating Dumbbell Snatches R/L=2 50/35 (touch ground each)
9 Toes to Bar


  • Looking to complete at least 4+ rounds today


  • Choose weights and variations you can complete these unbroken when fresh
  • Ideally completed within 2-3 sets during the workout


  • Stagger athletes at different movements if short on bikes
  • If Unable to Bike:
    • 12/9 Calorie Row
    • 200 Meter Run

Knees & Handles
When we’re biking, we want to keep our knees moving in a straight line rather than flaring out to the side. A great landmark for our knees is to keep them in line with the handles on the bike. If the knees are outside of the handles, they are too wide. Keeping the knees in helps us generate more power.

Fingertips Up
A great landmark for our fingertips in the wallball is up towards the target. If the fingertips are pointed towards the target, it is pretty likely that the ball is in the right position and that athletes are maintaining an upright chest. If the fingertips drop, the ball and chest will also drop.

Shoulders Down
Pulling the shoulders down when hanging from the bar puts athletes in an active shoulder position. This gives them better control of the press away and pull through of the kip swing. When we dead hang from the bar and lose that shoulders down position, we’re more likely to find ourselves swinging out of control.

Movement Substitutions
Reduce Reps
Toes to Space
Knees to Chest

Thumbs Back
A good way to also make sure we’re also maintaining an active shoulder at the finish of the dumbbell snatch is to point the thumb back at the top. When the thumb is back, it is more likely that athletes are supporting the weight in an externally rotated position. We want to avoid the thumb forward, rolled forward finish position.


  • Focus on consistent rounds
  • Start slower than you want to in order to maintain throughout
  • Quick sets, quick breaks


  • 2-3 Sets
    • 2 Sets: 8-7 or 9-6
    • 3 Sets: 6-5-4 or 5-5-5


  • 1-2 Sets
    • 1 Set: 12
    • 2 Sets: 6-6


  • 2-3 Sets
    • 2 Sets: 5-4
    • 3 Sets: 4-3-2 or 3-3-3