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MONDAY: 2/6/2017



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 00:00 – 3 Reps @ 67% of 1RM

On the 01:00 – 2 Reps @ 70% of 1RM

On the 02.00 – 1 Rep @ 73% of 1RM

On the 03:00 – 3 Reps @ 70% of 1RM

On the 04:00 – 2 Reps @ 73% of 1RM

On the 05:00 – 1 Rep @ 76% of 1RM

On the 06:00 – Rest

On the 07:00 – 2 Reps @ 80% of 1RM

On the 08:00 – 2 Reps @ 80% of 1RM

On the 09:00 – 2 Reps @ 80% of 1RM



21 – 15 – 9

Squat Snatch (95/65)

Chest-to-Bar Pull-Ups

On the squat snatch, we are looking for a barbell weight that we could cycle “touch and go” for 15+ repetitions unbroken, when fresh.

Post Time to the Leaderboard below. 


Focus on the round of 15’s.

In this pull/pull combination, we can expect our grip to become fatigued. If we over tax our pulling strength early, we can expect to slow dramatically as our breaks become bigger, and our sets become smaller. This is what we want to avoid in “Snake Bite” today – hitting a wall on our pulling strength.

On the round of 21’s, we want to break these up intelligently. It is athlete dependent on where we break, whether that be once, twice, or 3+ times, but the take home message here is that we want to set ourselves up for success in the remainder of the workout. The bar will feel light here – but don’t fall into the trap of an overly-aggressive first set.

Breakup strategies for athletes strong on the barbell are 12-5-4, 9-7-5, or even 6-5-4-3-2-1. All three of these strategies have a descending repetition scheme, or the sets get smaller the deeper we move into the set of 21. This allows you to recover a bit and prepare the body for the next pull, the pull-ups.

Breakup strategies on the pull-up bar will vary on the individual, but keep the 15’s as the focus point once again. How we see ourselves breakup the 15’s is the way we want to break up the 21’s. If we are doing 5’s on the 15’s, a suggestion for the 21’s could be 6-5-5-5. What we are again avoiding here is hitting the wall with our pulling strength. What we do not want is to for example go unbroken on the 21 pull-ups in the first round, but be reduced to 2’s and 3’s on the 15’s. Strive for consistency across.

On the 15’s, we want to turn up the pace a touch. This is where the workout really begins… and where it slows for many athletes. This is where we push. Commonly we start our final push on the 9’s, but it’s very late in the workout there.. 80% of the workout is over. If we turn it on during the 15’s, we are picking up pace at the 50% or halfway mark. We’d rather move one step faster from the halfway mark to the finish, than slow our efforts at the halfway dramatically and then sprint the final 20%. You’ll get a faster score with the former, just like as if it were a footrace.

What’s important here though out the entire piece is our technique, most importantly on the squat snatch.

Catch each repetition with locked out elbows. Punch aggressive to the finish.

If we can accomplish that goal, our shoulders will last much father in this conditioning piece. Otherwise, if we are catching with a soft elbow and find ourselves “pressing out” the weight, we’ll be taxing our shoulders unnecessarily, which will slow us down dramatically on the 15’s and 9’s.

It’s a lighter barbell today, so the tendency is to allow the body to “muscle through”. Set the tone from the onset of the workout with your best technique, imagining it’s 30 pounds heavier. This will set us up for success for 15’s and the 9’s, the separators for the workout.



Choose one of the following:

A. 5 Sets of 50 Unbroken DU

B. 6 Sets of 30 Unbroken DU

C. 7 Sets of 20 Unbroken DU

D. 8 Sets of 10 Unbroken DU

E. 5:00 of Double-Under Practice, for total repetitions.

Rest as little as needed between sets. 5:00 time cap on each.

Not for score. For practice. 


TUESDAY: 2/7/2017


 500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

10 TOY Soldiers



5 Rounds:

10 Power Cleans (135/95)

10 Bar-Facing Burpees

Post Time to the Leaderboard below.

In this slight variation of a classic benchmark have at CFNE known as “Black and Blue”, we now have burpees over the barbell to match our Open demands. On the power clean, we are looking for a weight that allows 20+ unbroken reps when fresh. This stimulus we are after today is a light barbell that you could hang onto for touch and go repetitions throughout all five rounds. Lighter is more challenging in this workout. Err on the side of light today, and make this a sprint.

On the power cleans, if we loose the hook grip upon receiving the bar in the front rack position, practice re-gripping into the hook on the descent down. It is a timing piece, but is enormously beneficial to preserve your grip strength. In rounds 4 and 5, we need our grip to be there, otherwise we will miss our best times due to loosing the ability to hold onto the bar. On the way down from the front rack position, shoot your thumbs back around as it passes the chest and get your fingers over the top. Practice with an empty barbell, a light barbell, and finally our workout loading.

Individual ability will dictate strategy on the power cleans, but we can make up time here with touch and go repetitions. Knowing that rounds 4 and 5 will be the separator in this workout, plan for those rounds. What we want to avoid is going unbroken on rounds 1, 2, and 3, only to be reduced to a small set followed by slow singles to grind to the finish. This is where time is lost. A single break in each round is acceptable, and not wrong in order to preserve our capacity in the later rounds.

On the burpees, focus on our footwork and cadence. In this five-rounder, we can bite into this with a slightly faster pace than we normally would hold (as if it’s a longer AMRAP), but the pacing on each burpee should be identical. Find our pattern beforehand, and make it methodical. Our goal is to move one step faster on the 4th and 5th rounds… in order to do that, we must pace the first two rounds a touch.

On the burpee step-up technique, click HERE for a video demonstration.

Following, rest 10:00, and begin part #2.



Take 8:00 to build to a Heavy Single

With today’s weightlifting taking place after the conditioning, our purpose here is to feel a heavy loading when fatigued. This is not a max-effort attempt, but purely a chance to practice moving well shortly after a high-intensive conditioning set.

Dial in the footwork. Recall a training day a week and a half ago, where we focused on our feet jumping to our squat stance, and no further (also known as the star fish). The stronger, far more efficient receiving position is receiving the power clean in a shallow squat, with the footwork matching what we would use in a squat clean.

The purpose today again is to feel a heavy loading. Not concerned with the number, but rather the technique.

Scores below for tracking. Not for competing. This is a good test for you below. Put on the blinders, and focus on you.

Power Clean – Heavy Single (Post-Conditioning)


Wednesday: 2/8/2017


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




Alternating on the Minute x 12 (6 Rounds):

Even Minutes – 3 Front Squats @ 70% of 1RM Front Squat

Odd Minutes – 6 Back Squats @ 70% of 1RM Front Squat

Building upon our last stamina squatting session, we are increasing the loading, but decreasing the repetitions back to 3/6.

Dec 28 – 60%, 3 FS + 6 BS

Jan 11 – 65%, 3 FS + 6 BS

Jan 18 – 60%, 4 FS + 8 BS

Jan 28 – 65%, 4 FS + 8 BS

Feb 1 – 70%, 3 FS + 6 BS



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

Minutes 0-2 – 30 Kettlebell Swings (53/35)

Minutes 2-4 – 30 Wallballs (20/14)

Minutes 4-6 – Max Ring Muscle-Ups

Aim for large, if not unbroken sets on the swings and wall balls. Our training goal here is to enter the ring MU’s pre-fatigued, where there is much training value to be gained.

With that said, our focus of effort should not be on the KBS/WB. If we reach 90 seconds in either the KBS or WB interval in that first round and are still working towards the totals, cap ourselves there, and aim to match that count for rounds 2 and 3.

Score for the workout is Max Ring Muscle-Ups across all three rounds.

If we do not have Ring MU, continue to train the strict strength with banded strict ring muscle-ups. Choose a band that is challenging for strength development. A tension that allows for 5 reps unbroken when fresh, but no more than 7 or 8.



Alternating EMOM x 14

Even Minutes – Row 15/12 Calories

Odd Minutes – 30 Seconds for Max Reps Kipping HSPU

This is a repeated benchmark for testing, most recently tested on January 10th. Previous scores if completed will show below.

Scored portion for this stamina builder is the total Kipping HSPU. Post totals to the leaderboard below.


THURSDAY: 2/9/2017


 500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

10 TOY Soldiers




30 Push Jerks (115/80)

30 Box Jumps (24″/20″)

30 Toes to Bar

30 Calorie Row

Post rounds + repetitions to the leaderboard below.


We are looking for a weight on the push jerk that allows for 20+ unbroken repetitions, if you went for it when completely fresh.

An 18:00 minute foot race. Visualize the effort in that sense. The opening set of jerks will feel good – but we need to keep in mind that this is the first 5% of the workout. Opening with a reserved pace will allow us to accelerate at the middle mark, which is where this workout can be lost for many.

This is not a high scoring workout in terms of rounds. With that said, let’s make note of when we finish each round. This information can be used to look into our pacing, and how well we are breaking the repetitions in the earlier rounds. This workout is not determined necessarily by how fast we move or the size of our sets, but rather by much time we spend with our hands on our knees catching out breath. Especially in that first round, stay below the threshold of stamina failure. The bigger goal is to accelerate on round 2 and beyond.

On the push jerks, focus on keeping your weight entirely above your ankle. Especially in higher repetition sets, we commonly allow our weight to shift forward in the foot, towards the ball or even the toes. An olympic extension is very different than how we jump onto a box. Our extension is pushing the heel (or the ankle) through the ground, as opposed to a jump off the ball of the foot (box jump). Given how we have both movements inside this workout, it is of great benefit to us to use those respective methods when the time is right. As you can imagine, if we complete the same style “jump” through both movements, we will be significantly more fatigued. Heels driving on the push jerks, ball of the foot driving on the box jumps.

Break up these repetitions into manageable sets. Visualize yourself on your second round, and how we would break those 30 repetitions apart. Apply that same breakup strategy to the first round and aim to hold consistency.

On the box jumps, the methodical pace is best. Much like how we complete “breathing burpees”, breathing at the top of each rep, apply the same for our box jumps. Rest on top of the box for a split-second, allowing a breath to come in. Find a cycle pace that you believe you could hold for 100 repetitions. This methodical pace is manageable enough to the point where we can always cycle the next repetition, but it’s not so aggressive that we are forced to take a break after 10 or 20 repetitions. One steady pace, throughout. Step-ups are allowed, and are Rx.

On the toes to bar, dial in the long body. From the push presses and the following row, our arms will be fatigued. We need to maximize our kip swing, and stay long beneath the bar. Break these repetitions up early. Reaching stamina failure in TTB results in small, slow sets. This is where most of our time can be lost in the workout if we push to a point of failure early on. Even for an athlete who can cycle 20+ repetitions, sets of 5 are a strong place to start, with smooth transitions between.

On the row, breath. This is our recovery station. We are moving at a pace that accumulates the repetitions, but we are regathering our composure and breathing during. Relax your arms on the row. Our next station is back on the push jerk, where we need our upper body capacity. On the final five calories of each row set, back off the throttle a touch. This will ensure a fast and immediate transition to the push jerk bar.

Thought process for the workout

Just start.

This will be a heavy breathing piece. In between movements, it is very common here to pause a sip of water, an extra chalk break, or a couple extra moments to catch our breath. It is here where we want to take action. Just start. Even if it’s 5 reps on the next movement, transition immediately to it. You will surprise yourself with how good you feel once you start that first repetition – the hardest part is just getting your hands on. Multiply that by ~10 transitions, and those seconds add up allowing you to complete more repetitions in the time cap. Don’t think twice about – transition, and just start.



Alternating EMOM x 12 (6 Rounds):

:40s – ROW for Calories

:40s – Max Double-Unders

This is practice. Not for score.


FRIDAY 2/10/2017


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



5 Rounds:

20/15 Calorie Assault Bike

12 Dumbbell Burpee Box Step-Ups (50’s/35’s) to 24″/20″

9 Squat Cleans (135/95)

Post Times to the Leaderboard below.

If we are on a Schwinn bike, use 30/21 calories per round.

If we do not have a bike, use a rower for 20/15 calories per round.

Incorporating two movements we do not commonly see in our training into today’s conditioning. This is also our first day incorporating the announced dumbbell loads – we will be integrating movements over the next few weeks to build familiarity. The bike will make an appearance in our conditioning about once every two weeks for variance. Substituting in a rower will yield a very similar stimulus.

On the bike, use this as our recovery. The goal is to hold the same threshold pace for all five rounds. Focus on staying compact in the upper body – no wasted motion. Square your shoulders off and sit tall to maximize your downward force on the pedals.

On the dumbbell burpee box step-ups, this is what we are looking for:

1) DB’s on ground, hands on. Perform a burpee.

2) Stand with the DB’s, and step up onto the box.

3) Repetition completes with full extension on top of the box.

Methodical pace throughout this movement. As you step on the box, place the entire foot on the surface. This will allow you to drive your heel into the box and stand with the more powerful hamstring, vice quad. On every step off the box, absorb the ground beneath with a soft knee.

In this movement, the most important piece is to set our back as we lift the DB’s off the ground. Resting on the ground lower than our barbell when loaded with plates, we need to take additional focus to deadlifting. Assume a slightly more squatty stance to maintain the neutral lumbar.

On the squat cleans, quick singles throughout is a strong strategy. Expect our grip to be taxed from the DB’s, and our lower back to fatigued as well. Drop from the top, find your hands on the bar, and chip away knowing we can recover in the first few moments on the bike in the following round.



Alternating On The Minute x 10 (5 Rounds)

Even Minutes – 15 GHD Sit-Ups
Odd Minutes – 30 seconds for Max Strict Pull-Ups

Post total strict pull-ups to the leaderboard below. In order to complete this Rx, 15 GHD Sit-Ups must be completed during each “even” minute. The strict pull-ups are to be completed from the turn of the minute to the 30 second mark. Band as needed in order to allow a minimum of 3+ repetitions unbroken when fresh.



SATURDAY 2/11/2017




3 Rounds for Time (15 minute time cap)


30 THRUSTERSRX 115/85, (SCALED 95/65)

30 GHD’s (SCALED AB-MAT SIT-UPS)(using a 20/14 pound Wall-Ball-(Ball has to touch the ground for the rep to count)


*Partners can split the work up between there self how ever they want to do it, but only one person working at a time. The team has to complete all 30 reps of Burpee Box Jump Overs before the can start the Thrusters, and all 30 Thrusters has to be completed before starting GHD’s.


Earlier Event: January 29
Later Event: February 12
WODS: 2-13-2-18