W.O.D. Wednesday 2/10/21

9
Feb

W.O.D. Wednesday 2/10/21

DAILY MINDSET
“Your obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.


Strength/Gymnastics

On the 1:30 x 5 Sets:
3 High Box Jumps (RX- 30/24 or more)
3 Deadlifts

Start Around ~60% 1RM & Build

DEADLIFT

  • A new round of this strength piece begins every 90 seconds [0:00-1:30-3:00-4:30-6:00]
  • Start around 60% of your 1RM Deadlift and build with each set
  • These 3 reps should be performed unbroken
  • Stand to full extension on top of the box for these higher box jumps
  • The height is athletes choice but RX would be 30/24 or more. Please place height in notes!
  • Make it a goal as coaches to get around to each athlete for one piece of feedback on their deadlift that you can also reference during the conditioning piece

Conditioning WOD – 22 min cap

5 Rounds For Time:
15 Deadlifts (155/105)
12 Box Overs (24″/20″)
9 Front Squats (155/105)

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

  • This two part workout features a box and barbell in both portions:
  • Part 1: High box and heavier weights
  • Part 2: Lower box and a lighter weight
  • A new round of our strength piece begins every 90 seconds [0:00-1:30-3:00-4:30-6:00]
  • Start around 60% of your 1RM Deadlift and build with each set
  • These 3 reps should be performed unbroken
  • Stand to full extension on top of the box for these higher box jumps
  • The height is athletes choice
  • We expect the workout to take around 14-22 minutes to complete
  • Let’s cap this conditioning piece at 22 minutes

FRONT SQUATS & DEADLIFTS

  • We’ll choose our weight in the metcon based off the more difficult barbell movement: the front squat
  • Choose a moderate load that allows you to complete the 9 reps within 2 sets
  • The barbell will be taken from the floor for the front squats, not out of a rack

BOX OVERS

  • There is no need to stand to full extension on the jump overs
  • We recommend a jump down or step down instead of the rebounding option GENERAL WARM-UP [5:00-12:00]
    30 Seconds Each
    Box Step-ups Video
    Active Spidermans Video
    Push-up to Down Dog Video
    Wall Squats Video
    Glute Bridges Video
    Single Leg Glute Bridge (Right) Video
    Single Leg Glute Bridge (Left) Video
    Glute Bridge Walkouts Video
    Side Plank (Right) [Video](https://youtu.be/ZOK6XWqQeyI
    Side Plank (Left) [Video](https://youtu.be/ZOK6XWqQeyI

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

TEACHING [12:00-20:00]
BOX OVERS
Hips & Shoulders

  • Whether we are doing box jump overs or regular box jumps, the jumping approaching is the same
  • We’re focusing on opening all the angles of the lower body through triple extension of the hips, knees, and ankles
  • A simple way to put this is to “get tall before you get small”
  • The relationships between the hips and shoulders changes a little bit on top of the box:
  • You do open the hips all the way at the top of a regular box jumps
  • You do not have to open the hips all the way at the top of a box jump over
  • Mainly for the regular box jumps, let’s ensure the hips and shoulders are stacked on top of each other at the finish

Movement Prep
To a Lower Box:

  • 5 Box Jumps
  • 5 Box Jump Overs

BARBELL MOVEMENTS
Hips & Shoulders

  • As coaches and athletes, let’s focus on the relationship between the hips and the shoulders in both of our barbell movements
  • The goal is to have these two body parts move together for the vast majority of the time, especially out of the bottom
  • If they aren’t moving together, our job is to find out the root of the problem and help them fix it
  • Common examples in each lift are:
  • Deadlift: The hips start too low in the set-up
  • Front Squat: The elbows drop towards the floor and hips rise first when standing up
  • Check out the Daily Video for more on this teaching point

Movement Prep
With an Empty Barbell:

  • 5 Segmented Deadlifts (Mid-Shin, Below the Knee, Finish)
  • 5 Segmented Front Squats (Bottom Squat, Parallel, Finish)
  • 5 Deadlifts
  • 5 Front Squats

PRACTICE ROUND [30:00-35:00]
1 Round
With Workout Weight:
4 Deadlifts
3 Box Overs
2 Front Squat

STRATEGY + WOD [35:00-60:00]
DEADLIFTS

  • This is the easiest movement, but also the easiest to break-up
  • While everyone could go unbroken, it’s more about how big sets of deadlifts would affect the other two movements
  • Consider taking some quick breaks on your way to 15 reps:
  • 2 Sets: 8-7
  • 3 Sets: 5-5-5

BOX OVERS

  • Move at a steady pace on the box jump overs that allows you to thrive on the front squats
  • Step down off the box to control your tempo and heart rate

FRONT SQUATS

  • Get to at least 5 reps and see how you feel
  • If you can hold on for the last 4, let’s do it
  • If you need a quick break, you’re already more than halfway done

MODIFICATIONS
DEADLIFTS

  • Double Dumbbell Deadlifts
  • Single Dumbbell Deadlifts Video
  • Odd Object Deadlifts Video
  • Kettlebell Deadlifts

BOX OVERS

  • Lateral Hops Over Barbell
  • Line Hops
  • Box Step-ups
  • Double Unders
  • Single Unders
  • Jumping Lunges
  • Reverse Lunges

FRONT SQUATS

  • Double Dumbbell Front Squats (Equal Reps)
  • Single Arm Dumbbell Front Squats (2x Reps)
  • Dumbbell Goblet Squats (2x Reps)
  • Odd Object Front Squats (2x Reps)

Extra Work 1

Gymnastics Conditioning

*You may scale either of these movements as needed based on your level of ability
*Example – Kipping pullups or Handstand pushups instead of strict. Also consider other variations of pulling such as ring rows or banded pullups, and strict press for HS pushups. The goal is to challenge yourself in whatever capacity you are able.

12-9-6:
Strict Pull-ups
Strict Handstand Push-ups

9-6-3
Strict Chest to Bar Pull-ups
Strict Handstand Push-ups

6-4-2:
Strict Ring Muscle-ups
Strict Handstand Push-ups


Extra Work 2

Aerobic Skill Focus

Not For Time:
16 Minute Recovery Row

[On the 4:00, 8:00, 12:00 and 16:00]:
15-20 GHD Sit-ups (or weighted abmat situps)
50′ Double Dumbbell Front Rack Walking Lunge (if no room complete 16 Stationary FR lunges)
*DBs – 50s/35s