CrossFit WOD, September 15, 2020

By September 14, 2020No Comments


Daily Mindset
"You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction." – George Lorimer
"Win the morning, win the day" is something we’ve all heard once or twice before.
It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, "no phone hours", or anything in between. Where consistency is king, discipline is freedom.

UP [5:00 – 12:00] 30 Seconds Each
Mountain Climbers
Hollow Hold
Glute Bridges
Arch Hold
Single Leg Glute Bridges (30 Seconds Each)
Push-up to Down Dog
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00 – 15:00] Banded Front Rack Stretch
3 way Banded Shoulder stretch

Teach / Specific Prep
[15:00 – 25:00] TOES TO BAR – Shoulders Blades
In the toes to bar, shoulder blade position is important for maintaining an active shoulder, which allows for a safer and stronger push and pull on the bar. Throughout the full movement, we should always be pulling down on the bar to "tuck the shoulder blades in our back pockets". When we lose this active position, we’re more likely to end up swinging around on the bar. The "scap pull-ups" in movement prep will get us ready for this, as they work on going from a dead hang to an active hang.
Fast Transition
Here, we’re talking about a fast transition from foot contact with the bar back into the arch position. Instead of letting gravity do the work, we want to actively pull the heels back into the arch position. When the feet fall down instead of getting pulled down, the upper body and lower body can get out of sync.
Movement Prep
10 Scap Pull-ups + 5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest + 3 Toes to Bar

HANG POWER CLEANS – Shoulder Blades Over Bar
To establish the best leverage, balance, and to utilize more muscle, look to keep the shoulder blades directly over the bar in the hang position. The biggest fault we’ll see here is the shoulder blades being too far behind the bar with the knees shot forward. This is a tough position to effectively move the bar from. Take a look at the Daily Video for a visual of the hang power clean teaching points.
Fast Transition
The fast transition we’re looking for in the hang power clean is from the eccentric portion of the lift (down) to the concentric point of the lift (up). This quick change of direction allows us to better utilize the stretch reflex and momentum from the top to assist in cleaning the weight. Two words to keep in mind are load and explode!
Movement Prep
30s of Hip Hinges (Top of Knee to Hips)
5 High Hang Power Cleans (From Pockets)
5 Hang Power Cleans (From Top of Knees)
Build to First 2-3 Estimated Weights

[30:00 – 60:00]
Four Eyes (6 Rounds for reps)
On the 4:00 x 6 Rounds:
200m Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans
***Build In Weight On Hang Power Clean***

• There is no time score today, but we’re looking for a fast pace on each round
• Let’s train quick transitions and unbroken sets
• We’re combining a strength day with cardio and gymnastics in this interval conditioning piece

• Your score for each round is the weight lifted for the hang power cleans
• There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest
• These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights

• Choose a rep number or variation that you can complete unbroken each round
• See further down the page for "modifications"

• A good place to start for your first round will likely be around 70-75% of your 1RM power clean
• All weights should be on the moderately heavy to heavy side
• Each set is designed to be completed unbroken

Four Eyes (BUILD) (6 Rounds for reps)
On the 4:00 x 6 Rounds:
200m Run
10 Hanging Knee Raises
5-5-4-4-3-3 Hang Power Cleans
***Build In Weight On Hang Power Clean***

Four Eyes (HOME) (6 Rounds for reps)
On the 4:00 x 6 Rounds:
400 Meter Run
10 Sit ups
10 Double Dumbbell Hang Power Cleans

• 250 Meter Row
• 200 Meter Ski Erg
• 12/9 Calorie Assault or Echo Bike
• 20/14 Calorie Schwinn Bike
• 15 Shuttle Runs [10 Meters] TOES TO BAR
• Reduce Reps
• Feet as High as Possible
• Knees to Elbow/Chest/Waist
• Toes Raises
• Double Dumbbell Hang Power Cleans
• Single Dumbbell Hang Power Cleans
• Odd-Object Power Cleans
• Russian Kettlebell Swings

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