W.O.D. Wednesday 2/24/21


W.O.D. Wednesday 2/24/21

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach out goals, we need to hard-wire ourselves 24/7 with thoughts of how improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other side, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.

Barbell Cardio Intervals – 28 minutes

4 Rounds through in its entirety:
[In a 4-Minute Window]:
8 Rounds:
20 Seconds Barbell Movement* (45/35)
10 Seconds Rest

[In a 3-Minute Window]
Pick 1:
400 Meter Run
400 Meter Ski
500 Meter Row
1,000 Meter Bike

*Round 1: Front Rack Reverse Lunges
*Round 2: Strict Press
*Round 3: Front Squats
*Round 4: Bent Over Rows

WORKOUT BRIEF [0:00 – 5:00]

  • In this longer barbell stamina and cardio workout, we’ll alternate between two stations
  • We’re going with an empty barbell to ensure that athletes can hold onto the weight for all 8 rounds of 20 seconds
  • You can take the barbell out of the rack or off the floor
  • The workout flows like this:
  • [0:00-4:00]: Tabata Front Rack Reverse Lunges (20 0n, 10 off)
  • [4:00-7:00]: 400 Meter Run, 400 Meter Ski, 500 Meter Row, or 1k Bike
  • [7:00-11:00]: Tabata Strict Press
  • [11:00-14:00]: 400 Meter Run, 400 Meter Ski, 500 Meter Row, or 1k Bike
  • [14:00-18:00]: Tabata Front Squat
  • [18:00-21:00]:400 Meter Run, 400 Meter Ski, 500 Meter Row, or 1k Bike
  • [21:00-25:00]: Tabata Bent Over Rows
  • [25:00-28:00]: 400 Meter Run, 400 Meter Ski, 500 Meter Row, or 1k Bike
  • We’ll enter 5 scores today:
  • Total Lunges
  • Total Strict Press
  • Total Front Squats
  • Total Bent Over Rows
  • Slowest Row/Row/Bike (In Seconds)


  • Alternate legs every rep
  • The back knee should touch the ground each time
  • Stand to full extension at the top


  • The bar should make contact with the shoulders in the bottom of each rep and arms should be locked out at the top of each (no knee bend)


  • The bar should make contact just above the belly button
  • Elbows reach full extension at the bottom

GENERAL WARM-UP [5:00-12:00]
Line Drills
High Knee Karaoke
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Side Shuffles
Fast Feet

MOBILITY [12:00-15:00]
Front Rack Stretch: 40 Seconds

Forearms Stretch: 40 Seconds

Child’s Pose: 40 Seconds

TEACHING [15:00-20:00]

  • The arm position in these lower body + front rack movements are totally up to you
  • Just holding the bar on the shoulders for that long with a loose fingertip grip can get challenging
  • Shoulder stamina is part of the stimulus of this workout, but if you need to, cross the arms over the barbell to take a little strain off
  • We want to keep moving for all 20 seconds, so do what you have to do to accomplish that Movement Prep
  • 8 Front Rack Reverse Lunges (4 Each Side)
  • 8 Front Squats


  • Let’s aim to isolate the upper body here by keeping the legs locked the entire time
  • Squeeze the belly, butt, and quads tight to immobilize the lower body, hips, and spine
  • Imagine yourself in a body cast from the shoulders down Movement Prep
  • 8 Strict Press


  • Let’s establish a 45 degree angle with the torso in the bent over row
  • This lays the foundation for the rest of the movement
  • From there we can focus on our:
  • Head Position
  • Upper Back
  • Elbows
  • Range of Motion
  • Take a look at the Daily Video for a visual of these points of performance

Movement Prep

  • 10 Bent Over Rows

PRACTICE ROUND [20:00-25:00]
1 Round
4 Front Rack Reverse Lunges
4 Strict Press
4 Front Squats
4 Bent Over Rows
100 Meter Run/100 Meter Ski/150 Meter Row/300 Meter Bike

STRATEGY + WOD [25:00-60:00]

  • There isn’t too much strategy on the barbell
  • The goal is to simply keep moving for as much of the 20 seconds as possible
  • Taking the bar out of the rack can make it easier to get the shoulders off tension a little bit during rest periods
  • You can move the J-Hooks a little lower for the bent over rows


  • Your score is the slowest of the 4 rounds of cardio (scored in seconds)
  • Hold a pace from the 1st round that you see yourself being able to maintain for the next 3
  • With some rest built in and a barbell movement coming next, see if you can hold a moderately fast pace on whatever movement you choose


  • All Movements With Dumbbells or Odd-Objects

Extra Work (before or after class)

Static Position Holds

Accumulate The Following Totals:

A) 2:00 Bottom of Front Squat (95/65)
B) 2:00 Barbell Overhead (75/55)
C) 2:00 Bottom of Overhead Squat (45/35)

Extra Work 2

Snatch Work – 40 min

a. 15 min – Snatch pull with Pause (1 inch off floor) 7 x 2

b. 15 min – Drop Snatch 7 x 2

c. 10 minutes to find a heavy snatch