W.O.D. or 20.4 Redo if desired Monday 11/3/19


W.O.D. or 20.4 Redo if desired Monday 11/3/19

Don’t forget to order your 3rd Annual Feast Mode shirt as well as any other CFR apparel up in the front desk apparel binder ASAP! This way all orders will be in by Thanksgiving!
You’ll have until the end of the week but you won’t be charged until the merchandise actually comes in in three weeks. Hope that makes it easier on everyone!


  • **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 on Thursday evenings
  • Thank you for your patience with the altered publishing schedule during the Open!

“Everyone makes mistakes. Not everyone owns them.”

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and multiple moving parts. But even there, even when it’s easiest to blame the situation or another… let’s look inward.

To ask ourselves the simple question – “What could I have done better?”

The first step is purely identifying all of the possible things we simply could do differently. Not yet what we will actually do, as that convulutes the process. The pitfall is to think of what others could do, but that’s the immediate back door out of improvement.

It starts with responsibility.

For Time (20 Minute Cap):
30 Box Jumps
15 Clean and Jerks (95/65)
30 Box Jumps
15 Clean and Jerks (135/85)
30 Box Jumps
10 Clean and Jerks (185/115)
30 Alternating Single Leg Squats
10 Clean and Jerks (225/145)
30 Alternating Single Leg Squats
5 Clean and Jerks (275/175)
30 Alternating Single Leg Squats
5 Clean and Jerks (315/205)

♀ 20-in. box
♂ 24-in. box



  • On Monday’s during the Open, we give the option to complete the Open Workout or an Alternate Workout of similar time domain
  • Alternate Workout athletes will go in heat 1
  • Open Workout athletes will go in heat 2 and recruit heat 1 athletes to judge them if necessary

Bucket #1
We are looking to get to, and potentially finish, that final barbell.

For us, engine management early is very important. It is not beyond us to use the step-up technique, as we know it’s not a box jump workout. That’s a “1K row” buy-in, that we are moving through to get to the separator… the barbell. Box jumps and pistols are steady and smooth. The barbell is the dog fight.

Sets on the first weight, potentially in the form of 3×5 with short breaks between.
Second barbell – Singles (or small sets if we are a very strong female… 85# BB can be bouncy).
Third barbell and beyond – Singles.

A focus of effort is our time between CJ starting at the 225 bar. This is where the workout truly starts to shape out. It’s not that we are trying to move necessarily just quickly here however… it’s about moving well. This is also where the workout slows down a bit, and we need to bring back our best movement to the bar. No wasted energy, as we’ll need it for the heavier weights that come. If that means we are drawing out some extra seconds between reps here, then so be it, as it will be worth it.

On the box jumps, if we are very proficient, confident, and fast in the rebounding box jump, it’s a good option. If there’s any hesitancy, a step-up/jump down as seen in the video can be very fast, and very sustainable. Again, this is not our workout.
Sets on the first barbell, and moving to singles very shortly thereafter (females may hold on the 85# BB a bit longer).
Be smart in the first half. 75% of the workout is the third barbell and beyond. 20 heavy clean and jerks. Sustainable and methodical in the front half, and aggressive in the back.

Bucket #2
We’re thinking we will make it to the 5th barbell, but cleaning 275/175 is going to be a very hard challenge.

For us, every rep, is massive. A single CJ at that weight, no less a couple, is a major separator from the pack. And if this workout were 12:00.. it would be a hard push where we might not consider a single rep at that “heavier, near PR weight”. But at 20:00, we will have the time to have an attempt at it. If we believe there is a good chance that we could lift “that weight” for a single rep, whether it’s 4th, 5th, or 6th weight, the tiebreak time does not matter. This is a pitfall for many… we forecast into the future that it’s going to separate us on the leaderboard, so we push our effort to have a competitive tiebreak time. But in the process of chasing that, we of course spend energy that we needed for that extra single rep.

If we get a single more rep in this workout, a single CJ at “that weight”… it beats even the worlds fastest tiebreak time who was one rep less. So it’s not worth thinking through it being an important piece, and instead keeping our eyes on the real battle to fight: that heavy barbell.

On the box jumps, we recommend the step-up, jump down technique seen in the video.
Sets on the first barbell (potentially 3×5), with singles from the second barbell and beyond.
20:00 workout.. and let’s use our time wisely. It’s about setting ourselves up for success at the heavier loads, so be disciplined with taking enough rest between reps at the lighter loads.

Bucket #3
Athletes here have a clean and jerk PR that is in between weights. So let’s say for example, my max clean and jerk as a male is 205. Today may not be my day to clean and jerk 225. Here, my workout is now very defined… I’m doing 3 rounds of box jumps and clean and jerks for time. This gives me clarity, as I know what my workout is for time. And any time left, I can take my cracks at 225.

On the box jumps, we recommend the step-up, jump down technique seen in the video.
Sets on the barbell vary some based on where we believe we’ll finish. For some, this could be two rounds for time, finishing after the 135/85 barbell. If this is the case, we may want to push the 95/65 bar, but with smaller sets (5×3).

Conditioning WOD – 15 minutes

As many reps as possible in 5 minutes of…
1000/700 Meter Row
Max Wallballs 30/20

Rest 5 Minutes

As many reps as possible in 5 minutes of…:
50 Wallballs 30/20
Max Meter Row


  • On Monday’s during the Open, we give the option to complete the Open Workout or an Alternate Workout of similar time domain
  • Alternate Workout athletes will go in heat 1
  • Open Workout athletes will go in heat 2 and recruit heat 1 athletes to judge them if necessary


  • The daily WOD consists of two short AMRAPS of wallballs and rowing
  • To get the most out of these 5-minute windows, we’re looking to bring a high intensity and choose the right wallball weight
  • The right weight for the wallball is something that athletes can complete the 50 reps in 2 sets
  • The windows today are too short to pick a weight that is too heavy, as it could cause athletes to stop moving
  • The goal is to keep moving as much as possible in the 5 minutes, so if they’re on the fence – go lighter
  • For part 1, we’ll cap the 1000/700 meter row at 4 minutes to give athletes at least 1 minute on the ball
  • For part 2, we’ll cap the 50 wallballs at 2:30 to give athletes at least half the time on the rower
  • If more than 26 athletes in class not giving us enough rowers, the ski Erg will be the sub. Please notate this in your scores in Sugar WOD or on the whiteboard.

Arms Parallel
The arms are a big focus today on both movements. During the row, we can aim to keep the arms parallel to the floor. This helps keep the torso and handle in ideal positions. If the arms, handle, and chest are up – it can be easier to breathe and generate power through the legs. Another thing we can think about here to keep the arms parallel is to make sure the chain stays in line with the two screws on the outside of where the handle inserts.

The Recovery
During the recovery, or the way back in, we want to let gravity do most of the work. “Rushing the slide” is when we return to the catch too quickly. If it takes one second to drive away, we want to go slower than that on the way in. This slower “recovery” allows us to reload, maintain rhythm, and find consistent power in each stroke.

Arms Parallel
We can also focus on the arms to keep the ball in a good position. During the squat, let’s try to keep the forearms parallel with the wall in front of us. If we do this, the ball can’t help but stay high up on the body. When the arms drop from parallel, we have to throw it from a further distance, which uses more energy.

The Recovery
There is also a recovery portion to the wallball, and it’s when the ball is in the air. Instead of holding the hands up and keeping the legs flexed hard, we can do relax the arms and legs a bit. Bringing the hands back down to the front rack to receive the ball takes some tension off the arms. Letting the quads and glutes relax a bit takes some tension off the legs. The combination of both of these things can help athletes stay composed and hold on for bigger sets. Adding a breath out at the throw is the final thing that makes for a great recovery and rhythm.


  • Part 1 is a balance between the row and the wallballs
  • We want to be able to row fast and still hold on for big sets on the ball
  • Take for example:
  • Holding a 1:45 pace and a 1:50 pace is only a 10 second difference for a 1000 meter row
  • However, the athlete who went 10 seconds slower on the rower may be able to hold on for larger sets on the ball or rest less between sets
  • Move fast on the machine without having to take large breaks on the ball


  • Part 2 is all about going big on the wallballs
  • The goal here is to just get to the rower and start pulling
  • Once your on the rower, take the first 10 pulls to catch your breath before gradually increasing your pace
  • A goal here can be to try to match or improve upon your pace from part 1