W.O.D. Wednesday 2/27/19


W.O.D. Wednesday 2/27/19

Hero Workout by the Drug Enforcement Administration at CrossFit Republic! Join us March 16th!

This event was originally designed to emulate the fitness training of MSgt. Michael H. Maltz. There will be three heats consisting of Four-Member, Two-Member and Individual challenges. The challenge is timed and completed in a relay-style manner. (See picture for event/workout description).
Hosted by the Drug Enforcement Administration. This is a *FREE* event!

When: March 16, 2019 – Four-member challenge starts at 9:00 a.m., followed by Two-member/Individual challenge

Location: CrossFit Republic

For sign-up or questions call/text 512-991-0499 – www.deamaltzchallenge.com

Strength – 15 minutes

Build to Moderate 3-position Power Snatch (from the high hang (pockets), the knees, the ground)


  • Athletes will have 15 minutes to build to a moderate 3-position power snatch
  • This is more about technique than it is about strength
  • Make sure to differentiate the pocket position from the knee position
  • When the bar is too low on the pocket position, we lose some of the benefit of the drill

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

From a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society, that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement.

Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to dismiss achievements to factors we can’t control. To say it is by chance. It’s harder, to see that he just simply worked his butt off.

When we recognize that it was just a different level of true grit, true hard work through near-unbearable adversity… we too, can see our potential in whatever we choose to pursue.

Greatness is not by chance. It is by choice.”

Conditioning WOD – 16 min cap

For Time:
50 Box Overs 24/20
40 Pull-ups
30 Power Snatches 115/85

*Coaches – based on class size, if not enough boxes available, please either release 2 separate heats, likely 3 minutes apart, OR start RX athletes on box overs and another group on pullups


  • No need to stand to full extension on body

Where to Rest
Although there is no need to stand to full extension, standing tall and “resting” on top of the box may be easier than spending more time on the floor. When we come to a dead stop on the floor, we lose the benefits of the stretch reflex. This reflex helps us get the job done with less energy.

For those athletes who choose to jump down, this would essentially be a rebounding box jump. For those who choose to step down, this means immediately jumping up when the second foot hits the floor.Both options can save us some time and energy over the course of the 50 reps.


  • Choose a variation you can complete in 3-4 sets when fresh

Hollow and Arch
A big component of gymnastics movements are the hollow and arch positions. If we’ve ever done them on the floor, we know how much work goes into them. They are challenging to hold. When we move up to the bar, we can aim to work just as hard to maintain these positions.

One thing that often gets lost somewhere between the floor and the bar is the rib cage positioning. While it is tucked on the floor, it has the tendency to flare out on the bar. This can happen due to loss of focus or athletes fighting for more range of motion. *Let’s keep the rib cage tucked in as we move between hollow and arch positions. *

The other thing that can go missing on the bar is keeping the legs long and tight together. As we navigate between our two positions, we can focus on keeping the quads and glutes squeezed. The tighter we are here, the better we move.

Movement Substitutions
Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows
25 Strict Pull-ups


  • Choose a weight you could do 10-15 reps unbroken when fresh
  • Small sets or singles within the workout

Paint Roller
We don’t have barbells today. We have paint rollers. The goal is to keep the bar close to the body. If we do it right, the whole front side of our body will be covered in paint. Don’t let that bar sneak away. Press it back towards the body and get the elbows high. You can choose your own imaginary paint color.


  • With an upper body pull to follow, get outside of your typical comfort zone
  • Going just 1-2 seconds faster on each rep can make a big difference over 50 reps
  • It can gain or lose 1-2 minutes of time


  • Choose the option that minimizes time spent not moving
  • 2 Sets: 20-20
  • 3 Sets: 15-15-10
  • 4 Sets: 10-10-10-10
  • 5 Sets: 10-9-8-7-6 or 8 Sets of 5


  • Choose the option that minimizes time spent not moving
  • Option 1: Quick Singles
  • Option 2: 12-9-6-3
  • Option 3: 8-7-6-5-4
  • Option 4: 5-5-5-5-5-5
  • Option 5: 10 Set of 3