W.O.D. Monday or REDO 20.3 if desired 10/28/19

27
Oct

W.O.D. Monday or REDO 20.3 if desired 10/28/19

REMINDER

  • **For the 5 weeks of the Open: **
  • We’ll complete “Goat Days” on Thursdays
  • The Open Workout will be programmed on Friday
  • On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain
  • The Friday Open Workout along with its notes will be published late on Thursday evenings
  • Thank you for your patience with the altered publishing schedule during the Open!

DAILY MINDSET
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

The simplicity in this quote, but how deep it travels, is worth reading twice.
We are creatures of habit. We enjoy our routines. Morning rituals, to the way we warm up, to our regimented diets.

Creating healthy habits is a massive advantage, and one that we want to leverage. But with that said, the quote reminds us to be aware of the effect habits naturally have on us. The more ingrained we become into a habit, good or not, the more challenging it is to “see” new ideas. We feel we’ve found what works for us, and often without even realizing it, we close off.

It’s a theme we can take into our day: that we are forever students. There is so much to learn, to experience, to try. Even when we feel we’ve got it all figured out.

Open-mind. Forever a student.


20.3

For Time:
21-15-9
Deadlifts (225/155)
Handstand Push-ups

Directly Into…

21 Deadlifts (315/205)
50-ft. Handstand Walk
15 Deadlifts (315/205)
50-ft. Handstand Walk
9 Deadlifts (315/205)
50-ft. Handstand Walk

Time Cap: 9 Minutes

GENERAL

  • On Monday’s during the Open we’ll give the option to either complete the Open workout or do an alternate workout of a similar time domain
  • We’ll leave time for 2 heats today
  • Athletes completing the daily WOD can go in heat 1, giving the Open athletes more time to warmup
  • Open athletes can go in heat 2, allowing them to find judges who went in heat 1

Daily Wod

  • For athletes completing the alternate workout, we have an ascending ladder of kettlebell swings and box jumps
  • The reps will climb by 2 each round until the 9 minutes is up
  • Athletes should choose a kettlebell weight that they could swing for 30+ reps when fresh
  • Looking to stand to full extension on top of the box for every rep
  • Today, it is better to choose a box height that can be jumped to rather than stepping up (use plates if needed)
  • The score is total reps completed
  • See below for a cheat sheet of completed round scored:
  • 2’s: 4
  • 4’s: 12
  • 6’s: 24
  • 8’s: 40
  • 10’s: 60
  • 12’s: 84
  • 14’s: 112
  • 16’s: 144
  • 18’s: 180
  • 20’s: 220
  • 22’s: 264
  • 24’s: 312

Conditioning WOD – 9 minutes

As many rounds + reps as possible in 9 minutes of…
2 Kettlebell Swings (55/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (55/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish

OPEN WORKOUT INFO

TEACHING
BOX JUMPS
The Jump
The majority of the power in the box jump should come from the extension of the hips, not the flexion of the hips. This means we want to prioritize opening the hips and getting tall, rather than just trying to bring the knees up to the chest. While the knees will still come up, this happens after the hips open. Think of getting the waistband high, then the knees.

The Finish
Let’s begin with the end and mind and find a rock solid landing position on the box. The big two things to focus on during the landing are heels down and knees out. We’ll hold this position first, then work our way back to it with some jumps.

KETTLEBELL SWINGS
The Jump
The kettlebell is very similar to the box jump in that the power comes from hip extension, not by pulling the bell up with the arms. Let’s think about pushing the waistband forward by squeezing the glutes to initiate the movement. Similar to the box, we’re “”jumping”” the weight overhead, not swinging it with the arms.

STRATEGY
GENERAL

  • In any ascending rep scheme workout like this one, the real workout doesn’t start until the double digit rounds
  • What is more important than moving quickly early on is to keep moving in the higher rep rounds
  • Let’s move methodically through the single digit reps to allows for sustained movements later on the second half of the workout

KETTLEBELL SWINGS

  • The kettlebell swings is the only time we’d stop moving today
  • On the double digit numbers, we can think about planning one quick break
  • This quick planned break can help athletes pick up the weight right away following the box jumps
  • It’s easy to pick the weight up when you’re thinking 2 sets of 8 instead of 16 reps total

BOX JUMPS

  • The box jumps is our place to just find a way to keep moving
  • The jump up, step down will likely be the most consistent over the 9 minutes
  • Move at a pace that allows you to immediately pick up the bell after the final rep

STRATEGY Bucket 1

  • Finish “Diane” In ~2:30
  • Finish Entire Workout ~Sub 7:00

Our Games level group will come down to the 15’s and the 9’s of the heavier deadlift barbell. When you think about it, breaks between these sets are the only moments in the entire workout where athlete’s at this level are resting. The opening weight deadlifts are not the separator, and neither are the transitions to or from the handstand push-ups/handstand walk. It becomes a test of how well can we push that heavy barbell.

But by “push” this doesn’t mean unbroken, nor does it even mean big sets. Example breakup strategy below for a Games level athlete who completed this workout in the 6:30 range:
First and Second Barbell
21’s: 6-5-5-5
15’s: 6-5-4
9’s: 5-4

Breaks between sets on the first barbell was a matter of 2-3 seconds. Just enough to break the “time under tension”, and we got right back on it. On the second barbell, it was a little more stretched out, and rightfully so. More now towards 5 seconds. The take home point here is that consistent movement forward with touch and go sets is the key here, with “the workout” being the final two sets at that heavy barbell.

On the handstand walks, all athletes in this group are doing the 50′ distance unbroken. Our speed of the walk does indeed matter here however. With 150′ for time, it’s not uncommon to see 15+ second differences, even with unbroken efforts. As we enter these handstands, remind ourselves to fall forward, pushing our speed knowing that it’s a short 25′ distance each way. The less time we’re on our hands, the better.

Bucket 2

  • Finish “Diane” in ~4:00
  • Goal Is To Get As Far As We Can In The Second 21-15-9 (And To Maybe Even Finish).

This group has a “Diane” time somewhere in the 3:30-5:30 range. For the effort today, we are pacing our “Diane” to the tune of about 0:45-1:00 slower than what we would if it were solo. What this looks like, is frequent breaks on the deadlifts, and consistent chunks on the handstand push-ups.

Beyond this first 21-15-9, the big separator is the heavy barbell. This is where we can see 1:00+ separate athletes in the completion of just that first set of 21. Knowing our ability level, and how much time is left on the clock, it’s our aim to space out our effort over the time remaining. If we have 5:00, breaking up the deadlifts into small chunks (let’s go with 7×3 as an example) can be a smart start knowing that we may have a chance to attempt 45 reps at this weight. If we have 2:00 left, we know it’s now time to push. It’s going to be on the only time we’re on that barbell, and our aim there may be to make it to one length of the handstand walk.

On these handstand walks, where we naturally have many different ability levels, let’s draw back to two focus points:

  • Composure. Don’t rush the kick up. This is where we often have to come right back down, as we weren’t patient enough to take a breath beforehand, as well as, allow the feet to travel up and over our head before we take our first step. Better to take a brief moment here and nail the attempt, than to waste precious seconds (and energy) with failed attempts.
  • Grip the Ground. A quick cue to dig our fingers into the ground. Especially when we get metabolic and out of breath, we can lose some fundamentals. Grip the ground with your fingers to better support our handstand.

Bucket 3

  • Aiming to Finish “Diane”
  • AMRAP Deadlifts in Time Remaining

This group is focused on the handstand push-ups. This is our battle to fight today, and can separate us by minutes when we strategize properly. On the deadlifts of this first part, we are pacing just like the above two groups: conservative. Whether it’s 6-5-5-5, 7 sets of 3, or a combination of the two, we like touch-and-go reps for the reasons specified above, and we like the early breakups as this is not our biggest battle to fight in this workout.

On the handstand push-ups, after spending ample time in our warmup fine-tuning the standard, it’s our aim to first minimize all no reps due to positioning. If there is a chance we are going to receive a no-rep because of our posture on the wall, rep strategy doesn’t really matter. We’re going to have to adjust dramatically regardless. So our first aim is to truly game plan around, “how can I best minimize no reps?”. Following that, we then think through rough breakup strategies. Below, purely for example:
21’s: 5-5-4-4-3
15’s: 5 Sets of 3
9’s: 3 Sets of 3

This would be controlled breaks between, using either the clock, our our judge, to hustle us back on the wall.

On the handstand push-ups, loading can be a large benefit here. What that is referring to is the power of our kip. We essentially have two “styles” of kipping handstand push-ups: the “frog kick”, and the “ball up”.

In the frog kick, it’s a quick bend at the knees, and a flick to extension. It’s a tight and fast kip. But… it doesn’t bring a ton of power behind it. For athletes who are strong on the handstand push-ups, a great option for speed. But if we know we are going to struggle in the later portions of this opening 21-15-9, the “”ball up”” technique can leverage more hip power into our kip.

The ball up technique starts by coming to dead-stop headstand (note that for the workout, each rep must start from a handstand, or full lockout with heels above the tape line). From here, as we are resting in our tripod (head, hand, hand). we’re going to bring our legs to our chest. We’re going to ball up, with our knees coming below our waist. When this kick opens up, in comparison to the “frog” style, there’s far more power. The downside, is that it’s simply a bit slower. But based on where we are with our handstand push-ups, a very smart strategy to use for longevity in this workout


EXTRA WORK

*Extra Work workouts are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class.

Row Conditioning
2100m Continuous Row

7 Rounds:
100m Recovery Pace
100m Moderate
100m Fast