W.O.D. Wednesday 9/25/19


W.O.D. Wednesday 9/25/19

*To all our HOA team competitors getting ready for the 3 day weekend competition. The ultimate goal is to go into the competition HUNGRY this weekend. Completely refreshed, rested, excited about being in the gym. You will not gain anything from going hard these next two days.

Consider starting today to taper your workouts and movements. Based on personal experience, this would be a great day to do one of two things. Do today’s daily strength just practicing the complex with light to no weight, and then completing the daily workout at about conversational pace (where you could hold a small conversation without running out of breath), using little to no weight and just working methodically through the movements.


If you’ve worked out the last 2 days and have soreness, pick two or three machines, including a run, and complete an 800m distance on them at a conversational pace, then a full body stretch and rollout your sticky muscle groups.

PS eat plenty of fruits, veggies and clean protein. Avoid too much of anything that could bring inflammation. (Google that if you don’t know what foods can cause inflammation 🙂


**“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.

Strength – 15 minutes

Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean


  • Build to a heavy complex of these 3 movements
  • Once the bar is in your hands for the first rep, there is no letting go
  • The 3 movements should be completed unbroken, without a pause on the ground

Conditioning WOD – 20 minute cap

3 Rounds for time of…
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85


  • The clean is the big focus of this two part workout
  • Looking for our metcon today to take between 12-15 minutes


  • In part 1, we’ll build to a heavy complex – completing all three reps without dropping the bar between
  • In part 2, we’re looking for a lighter barbell weight that you could cycle for 20+ power cleans when fresh
  • The power cleans and squat cleans will come from the floor, while the hang squat cleans will take place from anywhere above the knees


  • If Unable to Run:
    500 Meter Row
    28/20 Calorie Bike

Clean Progression
There are 3 movements we’ll use to prep for our clean work today, each with their own goal. The movements build upon each other.

  1. Clean Pull: Focusing on going slow until we’re past the knee, followed by an aggressive extension above the knee
  2. Clean High Pull: Adding on the pull of the arms after the hips open to keep the bar close to the body
  3. Muscle Clean: Adding on an aggressive punch of the elbows forward with no re-bend of the legs

Movement Prep
*With Empty Bar: *
5 Clean Pulls
5 Clean High Pulls
5 Muscle Cleans

3 Power Cleans
3 Hang Squat Cleans
3 Squat Cleans


  • The power cleans lead off the first 7 of 21 power cleans
  • While they are the shorter range of motion and we could go for big sets, they are less important than the 14 squat cleans
  • Singles or small sets can set you up nicely for the harder 14 reps that follow
  • We can also consider breaking after the 6th power clean, doing the final power clean, and then keeping the bar above the knee for the first hang squat clean
  • Some breakup options are below:
  • Singles
  • 3-3-1
  • 6-1


  • Since the hang squat clean requires us to stay above the knee, this is a movement we want to cycle for big sets
  • It is better to go slower on the power cleans to go bigger here
  • Let’s aim for an unbroken set, with 1 break max:
  • Unbroken
  • 4-3


  • Coming off a big set of hang squat cleans, let’s make it our aim to just get started into the last 7 reps of the round
  • Having to go back to the ground, singles are likely the best option, with small sets in a close second:
  • Singles
  • 4-3
  • 1-2-2-2


  • Let’s run at a pace that allows you to thrive on the barbell in round 1
  • Starting off the second and third runs, the legs will likely feel a little heavy from the squat cleans
  • Use the first 100 or so meters to recover before settling into a similar pace to the 1st round