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WODS: 1/23-1/28

MONDAY: 1/23/2017


500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs




7 Rounds:

7 Kipping HSPU

7 Thrusters (135/95)


7 Deadlifts (245/165)

7 Burpees

7 KBS (70/53)

7 Pull-Ups

Post Times SUGAR WOD

Going long today in our conditioning piece. Enforce a 40:00 Minute Cap on today’s workout.

On the thruster barbell, we are looking for a weight that can be completed for 10+ repetitions unbroken when fresh.

On the deadlift barbell, we are looking for a weight that can be completed for 10+ repetitions unbroken when fresh.

As long as equipment allows, use separate barbells for these two movements to avoid weight changes.

If we do not yet have HSPU, complete 7 Hand-Release Pushups per round.

A hero workout in CrossFit, The Seven is a workout dedicated to seven CIA operators lost in the fight against terrorism. With seven repetitions at each movement, each set is manageable enough to be completed unbroken.

Methodical movement is our focus for today’s workout, with controlled rest between stations. By stating “controlled rest”, it is to not only limit us from resting too much time between stations, but also too little. This is a workout where transitions that are too quick, especially in the early rounds, can come back to bite us.

Open the workout with measured rest between stations to ensure not only unbroken sets on the movements, but to control the heart rate.

A mental mindset piece as we enter this workout – we are going on a 10K run.

On a 10K run, or a ~40:00 effort, we would open with a reserved pace, and strive to increase our pace towards the back half and especially the end. Approach today’s piece with the same strategy in mind, as if we are to become 1 second faster in each round than the previous.



Minutes 0:00 – 5:00

Complete 2-3 Sets of the below complex with a light load. Following, build to 65% of your 1RM Squat Snatch to start on the 5:00.

Snatch Deadlift + 2 Hang High Pulls (Video) + 1 Hang Squat Snatch

Minutes 5:00 – 15:00

On the 5:00 – 2 Reps @ 67% of 1RM

On the 6:00 – 2 Reps @ 72% of 1RM

On the 7.00 – 1 Rep @ 77% of 1RM

On the 8:00 – 2 Reps @ 72% of 1RM

On the 9:00 – 2 Reps @ 77% of 1RM

On the 10:00 – 1 Rep @ 82% of 1RM

On the 11:00 – Rest

3 Sets of 1 Repetition, with one set on each minute thereafter (On the 12:00, 13:00, and 14:00).

Building to a heavy single for the day. Post heaviest completed lift to the leaderboard below.

Go entirely by feel here, and move well.

Snatch – Heavy Single


TUESDAY 1/24/2017


500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders 

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions



Dialing in positioning in our pull off the floor. In this drill, we will be completing a complex of a pausing clean deadlift, followed by a full power clean. The first repetition (clean deadlift) focuses on finding specific positions for proper bar path, with the second repetition (power clean) confirming the movement with speed.


7 Sets of 2 Complexes:

Pausing Clean Deadlift + Power Clean

 We will not be establishing a leaderboard for this piece – purely practice.

Start at 40% of your current 1RM CJ and slowly build from there. Movement quality is what we are after today – only increase in loading if the below focus points are being met. There is nothing wrong with staying light here to drill the technique properly.

On the pausing clean deadlift, we have two pauses:

Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.

Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.

After the pausing clean deadlift, you can drop the bar from the waist level or set the bar down. Reset for the power clean (no touch and go), and focus on the bar path off the ground during the lift, now with some speed added.



3 Rounds:

30 Hang Power Cleans (115/80)

30 Wallballs (20/14)

30/20 Calorie Row

On the power clean weight, we are looking for a load that allows for 25+ unbroken repetitions if we absolutely had to.

On the wallballs, both genders throw to a 10′ target today.

Post times to the leaderboard below.

Consistent sets on the hang power cleans and wallballs will optimize our time today.

It is tempting to come out into this workout with a very large set – potentially an unbroken set. This workout however is not won in the first round. Opening with a set of 20+ hang power cleans in the first round is impressive, but it is detrimental to our total time if it results in us being reduced to sets of 5 repetitions in the third and final round.

On both the hang power cleans and wallballs, aim to hold a specific number for all three rounds on our sets.

This may be 2×15, 3×10, or even 6×5. There is no wrong approach here, one as it’s athlete dependent, but two… because consistency is what we continually seek. In the Open, this is our biggest goal when speaking in regards to strategy. When we properly pace, and become more well-versed with our individual capabilities, we can dissect how to approach each workout to maximize our times. It’s the most important piece of the puzzle next to mental toughness and movement technique.

On the row, we are looking to hold back a touch on the first and second rounds. Reason being, a bigger goal of ours is to unstrap our feet from the erg, and have hands on the bar for the first hang power clean in 7 seconds or less. What we don’t want to do is push our pace here so much that we need a moment to recompose before the cleans.

Strive to hold an aggressive, but manageable pace – one that feels a couple seconds slower than our 2K pace. Hold this pace for the first 25 calories, and then back off for the final five to ensure a fast transition to the barbell.



2 Supersets, Not For Time:

:30s L-Sit Hold (on parralettes)
30 Hip Extensions
20 GHD Sit-Ups

20 Glute Bridges (Video HERE)


WEDNESDAY 1/25/2017


 500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs



Alternating on the Minute x 12 (6 Rounds):

Odd Minutes – 4 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 8 Back Squats @ 60% of 1RM Front Squat

Building upon our last stamina squatting session, on January 11..

Returning to 60% on the loading, but increasing by a single Front Squat and two Back Squats per round.

Dec 28 – 60%, 3 FS + 6 BS

Jan 11 – 65%, 3 FS + 6 BS

Jan 18 – 60%, 4 FS + 8 BS



3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 20 Deadlifts (225/155)

Minutes 2-4 – 20 Barbell Facing Burpees

Minutes 4-6 – Max Bar Muscle-Ups in 90 Seconds

3 Rds OT2:00 – Total Bar MU (Qualifier Athletes)

Any time remaining in the Deadlift and Burpee windows after completing the repetitions is rest.

In all three Bar MU windows, we have from the turn of the minute to the 90 second mark to accumulate Bar MU. This will be our scored and tracked portion for the workout. Enter total bar-muscle-ups to the leaderboard for tracking below.

When we are fresh, we are looking for a deadlift load that we can complete for 30+ repetitions if we had to. This will preserve the stimulus of the workout, which is to aim for large sets… we want to be completing with the deadlifts around the one-minute mark of the window.

A similar thought process should be applied to the burpees. Challenging, but our repetition scheme should not take us more than 90 seconds in any of the three windows. Modifying this number is advisable as needed.

If we are the 90 second mark on the first round of deadlifts or burpees and are still completing repetitions, cap our efforts there and aim to hold this number for Rounds 2 and 3.

If we do not yet have Bar MU, complete the Bar MU drill below for 90 seconds out of each window. Focus of effort in this drill – lat engagement. Using a band tension that allows for a minimum of 10 repetitions unbroken with sound technique, train the Standing Bar MU drill below. (Video link HERE).

Points of Performance in this drill…

1. Engage the lats. The Bar MU is a lat driven movement, not a bicep (or arm-pull) movement. With the bar at shoulder level, start this movement by “closing the armpits”, or by pushing the hands down towards the floor with a locked out elbow. We want to physical feel the lats engage here.

2. As the bar travels to about belly-button level, pull the bar into the body, and press to extension.

3. Lats stay engaged throughout, especially on the negative. Position ourselves a step back from where the bands are attached above to the rig, to force us stay engaged keeping the bar close.



EMOM x 10

Odd Minutes – 50 DU

Even Minutes – Max Strict Handstand Pushups

On the double-unders, we want to choose a repetition scheme that allows us to complete the repetitions by the 40 second mark. If we are still completing repetitions by the 40 second mark of the first round, cap ourselves there and strive to maintain this number for the remaining four intervals on the rope.

On the handstand pushups, we have the full minute to complete repetitions. This allows you to take as many sets as desired inside that 60 second window. Goal is to aim to consistent sets across all rounds.


THURSDAY 1/26/2017



500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders 

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions


ON THE 0:00... "ICY HOT"

2 Rounds:

21 Overhead Squats (75/55)

21 CTB Pull-Ups

21 Power Snatches (75/55)

21 Barbell-Facing Burpees

We are looking for a light and fast loading on the barbell today. On both barbell movements, a weight that we can cycle for 30+ unbroken repetitions if we tried. Modify the loading to meet the stimulus… lighter is harder today.

Overhead Squats – Push for unbroken sets here. By the time we really “feel” these squats, we will be well past half-way. It is best to slow our cycle time a touch and keep the bar overhead to complete the set than to drop it and restart the whole setting up process. Dig these repetitions out here.

CTB Pull-Ups – A different approach here. We are striving for consistent sets here across both rounds. Pushing big sets on this first round, but being reduced to small sets on the second round will ultimately lead to a slower time. Break these into manageable sets that are consistent across the 42 pull-ups. It is best to hold back a touch here to conserve our pull for the second round.

Power Snatches – Manageable sets on the first round, with a push on the second round. 12-9, 10-6-5, and 7-7-7 are all sound choices. As a micro-goal for the workout, strive for the second set of power snatches to be faster than the first. In the first set, we have another full round of pull-ups and snatches. In the second, all that remains is burpees. We can start our final push here. Aim for the second set to be faster than the first… and the only way to do that is to hold back a touch here on this first round

.Barbell-Facing Burpees – Methodical. Slow is smooth, smooth is fast. Breathe every rep before dropping to start the following burpee, and focus on minimal steps throughout. What’s more important in the first set than speed is efficiency. Control your heart rate here so that we can put our effort towards the movements of the second round, which is the separator of the workout. First round is the buy-in. Continue with the step up in the second round, now at a faster pace.



7 Rounds:

:30s – Max Toes to Bar

:30s – Rest

Post total toes to bar across all seven rounds to the leaderboard below.




3 Rounds of the following, resting 3:00 between: 


Row 500 Meters @ 2K Pace + 10 Seconds

Row 250 Meters @ 2K Pace + 4 Seconds

Row 250 Meters @ 2K Pace - 3 Seconds

All three distances flow directly into each other. This is a 1,000 meter row, increasing in speed at specific checkpoints.


FRIDAY 1/27/2017


4 Spiderman and Reach, each leg (Video HERE)

8 GHD Sit-Ups, or Ab-Mat Sit-Ups

12 Calorie Row

40 Double-Unders



EMOM x 10

1 Hang Squat Clean + 1 Power Clean

Rest 2:00

3 Sets of 1 Power Clean, resting as needed between sets. No more than 3 attempts.

On the complex, drop the bar after the hang squat clean and reset on the bar for the power clean.

Post heaviest clean to the leaderboard below.

*Footwork is our focus today.

The reason we are starting with the OTM complex of a hang squat clean + power clean is to drill where we are placing our feet when we receive the clean. On the hang squat clean, we are looking to jump from our hip width (pulling) stance to our shoulder width (squatting) stance. This footwork is to be matched on our power clean, which is a common disconnect for many athletes.

A common receiving position when the power clean becomes heavy is the wide-stanced, “star-fish” receiving position. A stronger, far more efficient receiving position is receiving the power clean in a shallow squat, with the footwork matching our hang squat clean. Again our goal today is to match our footwork on both repetitions on the complex, to drill sound footwork. Pulling width to squat width.

On the heavy singles for the day, the same focus point applies, and climb if our footwork is still sound. If we feel our feet shoot out wide, missing our proper receiving position, reduce the loading. Not about max loading today. All about positioning.



70 Calorie Row

50 Box Jump Overs (24″/20″)

30 Clean and Jerks (135/95)

10 Rope Climbs (15′)




50 – 35 – 20

AbMat Sit-Ups

Hip Extensions

Not for time. If we do not have a GHD machine to perform hip extensions from, substitute banded good mornings, or empty barbell good mornings.

Keeping the mid-line strong is something that takes consistent work, but it pays off in dividends. When we think about the mid-line, it’s what holds everything together. The power from our hips only makes it to the barbell if our midline is strong enough. The ability to hold sound positioning in a front squat is a test of our midline. The ability to support a weight overhead is a testament to who’s put in the work to strengthen the midline. Let’s get it in today.


Earlier Event: January 14
WODS: January 16-21
Later Event: January 28
WODS: 1/30-2/4