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WODS 5/8-5/13

Monday 5/8/2017


500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs



Week #5 of our Squat Waves. Progressing into heavier lifting in the final wave with the 5/3/1 wave protocol.

Wave #1

Set #1 – 5 Back Squats @ 73% of 1RM Back Squat

Set #2 – 3 Back Squats @ 78% of 1RM Back Squat

Set #3 – 1 Back Squats @ 83% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 78% of 1RM Back Squat

Set #5 – 3 Back Squats @ 83% of 1RM Back Squat

Set #6 – 1 Back Squats @ 88% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 83% of 1RM Back Squat

Set #8 – 3 Back Squats @ 88% of 1RM Back Squat

Set #9 – 1 Back Squats @ 93% of 1RM Back Squat

15-Rep Front Squat

Set #10 – 15 Front Squats @ 54% of 1RM Back Squat



“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.


Body Armor Part #1
3 Giant Sets:
15 Single Arm Kneeling Dumbbell Presses (
Video HERE)
15 Single Arm Dumbbell Row (
Video HERE)
100 Meter Single KB Front Rack Carry (53/35)
40 Banded Pull-Aparts (
Video HERE)
40 AbMat Sit-Ups

Single Arm Kneeling Kettlebell Strict Press…
Aim to build upon last week’s weight. This is an increase of (2) repetitions from last week, and with the intention is still on this set being unbroken. Rib cage down throughout, and aim to bring the inside of the elbow as close to the ear at lockout as we can.

Single Arm Dumbbell Row…
Use a bench or box as support. A heavier dumbbell than our strict press can and should be be used here. 15 on each side.

100 Meter Kettlebell Carry (53/35)…
Bring the kettlebell to chest level, and holding by the horns, complete our walk. This is meant to challenge the midline and shoulders. Focus on keeping our abdominals engaged to keep our shoulders stacked over our hips… stay tall throughout the walk.

– Rest 5:00 –

Body Armor Part #2

800 Meter Sled Push
Aim to use the same weigh as last week during the 800 meter sled pull. Now a push. If we did not complete last week, aim to load the sled with 1/3-1/2 of your bodyweight. If we do not have a sled, complete an 800 meter farmers walk with your choice of kettlebells. Aim to choose a weight that allows for at a minimum 200 meters unbroken.


TUESDAY 5/9/2017







Following in suit with our template, Tuesday’s in “Silverback” start with strict gymnastics, with each week building off the last. There is no requirement for any of these movements, with options and adjustments below.

The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. Today is a 15:00 piece.

On parts 2 and 3, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice) – Aim to build upon last week’s practice.
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 5 Ring Rows

B) 5 Strict Ring Dips

If we do not yet have 5 unbroken strict ring dips, band these in order to allow the first set to be unbroken. Choose a tension that allow somewhere between 6-10 repetitions unbroken when fresh.

Minutes 10:00 – 15:00:
A) 5 Deficit Pushups (athlete’s choice on deficit height)

B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)




“Lead Foot” Part 1


27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2


21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3

15 Calorie Row, 15 Burpees, 15 Pull-Ups


In today’s conditioning, the work on the pull-up bar reduces in complexity from part to part. With the repetitions also decreasing in each part, the goal is to match, or even best, your previous part score. Each part is scored separately as rounds + reps.

The row matters in this workout. We do not want to empty the tank by any means here, but we want to be out of our comfort zone here. In the short window (4:00), we want to maintain what we feel effort-wise to be our approximate 2K pace. We however are holding back enough so that we can fall right into our first burpee upon completing that row. Recall that when rowing for calories, they accumulate exponentially when we put additional power into it.

To feel this example as this is worth talking about, try this 3 minute practical application:

Row 5 calories slow. Then change the units to meters, and remember this number.

Reset and row 5 calories fast. Change the units to meters, and compare the two.

What you’ll find is that when we push on the calorie row, we actually have to do less work. We need to row less meters. Where 27 calories may take us ~300 meters to row slow, it may only take us ~200 if we did it fast. Now of course, this does not mean we should empty the tank on the row by any means, but it gives us an edge when we understand how calories accumulate differently than meters.

On the burpees, slow is smooth, smooth is fast. Practice the breathing burpee here. Take a breath after each rep, affording you a half-second to a full second of rest at the standing position, and then drop into your next rep. At rep ~22, slow your pace a touch. Use the last 5 burpees to recover with a slightly slower pace. The separator in this workout is the following station, the work on the PU bar.

Following the burpees, we are going to want to take a break. Take a chalk break, shake out the arms, maybe even a sip of water. Train with this thought today: “Just Start”.

The truth of the matter is that we do not need that rest. We don’t need the chalk. All we need to do is just start. Jump to the bar and get your first set in. It doesn’t have to be unbroken, nor does it have to be the majority of the set, it just has to be something. You’ll surprise yourself with what you can do if you can just get your hands on the bar.


WEDNESDAY 5/10/2017





Video Demonstration – CLICK HERE.

With a running clock, 5 Rounds…

1 “Big Clean Complex” every 6:00:

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00. Any time remaining inside those windows after completion is rest. Recorded score is the heaviest completed “Big Clean Complex”.


All 12 repetitions complete 1 set. To be completed as “Rx”, the squat cleans (to the floor) are “touch and go”, and the overheads are brought back down to the shoulders as opposed to being dropped. It is absolutely the right move to drop from overhead however if it is an unsafe environment for you to bring the load back down from overhead… if that is the case, drop from the top and strive to get our hands immediately back on the bar.

This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods.


THURSDAY 5/11/2017



500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs




Week two of three in this specific format, with three building waves of Front Squats. Following, a single set of 10 Back Squats, still based off of your front squat percentages.


Set #1 – 3 Front Squats @ 82% of 1RM Front Squat

Set #2 – 1 Front Squat @ 87% of 1RM Front Squat

Set #3 – 3 Front Squats @ 82% of 1RM Front Squat

Set #4 – 1 Front Squat @ 90% of 1RM Front Squat

Set #5 – 3 Front Squats @ 82% of 1RM Front Squat

Set #6 – 1 Front Squat @ 93% of 1RM Front Squat

Set #7 – 10 Back Squats @ 78% of 1RM Front Squat





20 Calorie Row

17 Power Snatches (75/55)

20 Box Jumps (24/20)

17 Wallballs (20/14) – Females to a 9 Target

Post Rounds + Reps to the Leaderboard below. 


Threshold training. Use this session as a learning experience. After each round, track down your split times to use for analysis afterwards.

What is just as important as raw capacity is the understanding of your body, and your abilities. When we look at the ultimate competition stage, the CrossFit Games, it’s not just a test of who is the fittest… but who is the most intelligent. Raw capacity does not get one to the podium. These athletes are so in-tune with their bodies and their abilities, that they know where and when to push. It’s just as much of a skill in this sport as is anything else, and is developed in the same manner as double-unders… through routine practice.

Our goal in today’s workout is to maintain the fastest pace we can hold, without slowing down. Pacing is not to be confused with “coming out slow”. It’s more than that. It’s once again the above….. the fastest pace we can hold throughout 17 minutes, without slowing down. This will not be comfortable, and in fact will become very, very challenging. When dialed in, it’s what produces out best scores.

The row is the least important of all four movements. This is our recovery, and a recovery pace is acceptable here. When we stop for a break on the power snatches, box jumps, or wallballs, the entire workout comes to a stop. Minimizing that stoppage time by pacing the row is good strategy here. This does not mean we are aiming for unbroken sets on the remaining movements – we are simply looking to make a bigger push there than on the row.

On the power snatches, start the first round with the strategy we have in mind for 5 rounds. 10-7, 6-6-5, or any mix in between are all right. As long as we can stay consistent throughout all rounds. Imagine we are completing 5 rounds, and envision yourself in the fourth round. How we would be breaking up the power snatches there is how we should approach round one.

Apply the same thought process to the box jumps and the wall balls. There is no right or wrong repetition strategy here, with the overarching theme being consistency.

It’s worth the two second pause after each round to quickly note the time on the clock, and to find round splits afterwards. In training, whether we are looking towards the 2018 Open or the 2017 Games in a few months, let’s use this as an opportunity to assess where we are in our ability to find a pace. This is the stimulus today.


FRIDAY 5/12/2017






5 Sets: 1 Pausing Clean Deadlift + 1 Power Clean (Video HERE)
Purpose here is to practice and reinforce proper bar path. Pausing at two positions, just below and the knee and mid-thigh, we want to focus on keeping the bar close and maintaining lat engagement. Rest as needed between sets, but not more than 90 seconds. Following, we will be building to our heavy single for the day.


Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk

Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk

Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk

Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk

Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk

Following, take 7:00 to build to a Heavy Single Power Clean for the day. Post heaviest completed lift below.




For Time:

800 Meter Run, 30 Power Cleans (135/95), 10 Barbell-Facing Burpees

800 Meter Run, 20 Power Cleans (185/135), 20 Barbell-Facing Burpees

800 Meter Run, 10 Power Cleans (225/155), 30 Barbell-Facing Burpees

Post times to Sugar Wod

If we are unable to run today, complete and equal distance row (800m).


Saturday 5/13/2017


Teams of 2

400m run

100 Deadlifts (225/155)

400m run

100 Hang Power Cleans (185/125)

400m run

100 Shoulder to OVH (135/95)

400m run


*Everyone runs the 400 meter run together.

*On the Deadlifts, HPC, and OVH only one person working at a time.

*Scale weight as needed


Earlier Event: April 30
WODS 5/1-5/6
Later Event: May 13
WODS 5/15-5/20