A. Arm & Hammer
Buy-In: 15 Clusters (115/75)
3 Rounds:
400m Run or 21/15 Calorie Row/Bike
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters (115/75)Scoring: Not Scored
* The barbell serves as the buy-in and cash-out to the 3 main sets of bike and chest to bar pull-ups
* The flow of the workout goes as follows:
15 Clusters
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
15 Clusters
## CLUSTERS
* A "Cluster" is also know as a Squat Clean Thruster
* Choose a moderate barbell weight that allows you to complete the Squat Clean Thrusters as quick doubles
* [Click Here](https://youtu.be/FA9gWkwr26o) to see a demo video
* There is no re-bend of the legs when driving the weight overhead, just like on a typical thruster
## CHEST TO BAR PULL-UPS
* Choose a chest to bar rep number or variation that allows you to complete the work in at least sets of 5 during the workout
* For athletes with no goals of competing in the sport of CrossFit, we recommend performing either chin over bar pull-ups or a reduced number of strict pull-ups
## ASSAULT BIKE
* If short on Assault Bikes, stagger heats by 2 minutes
* If unable to Assault Bike, complete one of the following:
* Equal Calorie Bike Erg, Echo Bike, or Row
* 30/21 Calorie Schwinn Bike
* 400 Meter Run
## DAILY VIDEO
[Click Here](https://youtu.be/pff6kO15azY)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Bike & Plate Warmup
1 Minute Easy Bike
30 Seconds Plate Hops [Video](https://www.youtube.com/watch?v=1zSECvHUxcU)
45 Second Easy-Moderate Bike
30 Seconds Plate Ground to Overhead [Video](https://www.youtube.com/watch?v=_zMb2JhL_Eo)
30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats (Holding Plate Out Front) [Video](https://www.youtube.com/watch?v=RTlsrgLBxUU)
15 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats [Video](https://www.youtube.com/watch?v=g6VIE3P2hLE)
*Use Single 10# or 15# Plate For Warmup*
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Front Rack Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)
## Wrist Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)
## Barbell Ankle Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=VSqAZzdB-UA)
# TEACHING (15:00 – 25:00)
## CHEST TO BAR PULL-UPS
### Push, Then Pull
The Chest to Bar Pull-up requires a greater range of motion than the traditional pull-up. We can use more muscle and get further behind the bar by pushing down on the bar with straight arms. Rather than just thinking “pull”, it’s beneficial to think “push, then pull”. When we just think about pulling, it can be more of a biceps driven movement. Pushing down, then pulling up uses the big lat muscles more effectively, as well as the biceps. Pushing down also gets us further behind the bar, which makes it more likely we’re able to make bar contact below the collarbone.
### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Pull-ups
5 Kip Swings (Focusing on Big Push Down
3 Pull-ups
3 Chest to Bar Pull-ups
### Movement Subs
* Reduce Reps
* Chin Over Bar Pull-ups
* Banded Chest to Bar Pull-ups
* Jumping Chest to Bar Pull-ups
* Ring Rows
## CLUSTERS
### The Arms
With a lot of arms in the pull-ups today, let’s try to use as little arms during the Cluster as we can. Keeping the arms relaxed in the jump can make it easier to generate power and get the bar to a solid front rack position. When there is too much tension in the arms, there is the tendency for:
* Early Arm Bend in the Clean
* Slow Elbows in the Turnover
* Bar Sitting off the Shoulders in the Front Rack
* Early Press Overhead
***Take a look at the Daily Video for a visual of keeping the arms relaxed in the Cluster***
### Movement Prep
3 Clean Pulls
3 Hang Power Cleans
3 Push Press
_
3 Power Cleans
3 Front Squats
3 Thrusters
_
3 Clusters
*Build to Workout Weight*
# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
3 Clusters
6 Calorie Assault Bike
3 Chest to Bar Pull-ups
# STRATEGY + WOD (30:00 – 60:00)
## CLUSTERS
* The Clusters to start and finish the workout are best performed as quick singles
* Since the bar comes back down to the ground anyways, and because there is a lot of work to be done in the middle 3 rounds, singles are likely the most sustainable option
* If we had to choose place to go faster, we'd rather have the cash-out be faster than the buy-in
## MIDDLE ROUNDS
* For the middle 3 rounds of work, let's focus on the chest to bar pull-ups first
* Today is a good day to try to bite off bigger sets than you normally would on the pull-up bar
* Being paired with the bike, you'll have around 60-90 seconds of recovery for the arms between sets
* If you feel like you're going to need some extra time for the arms to come back, slow down the bike a little
* You can also focus less on pulling with the handles and more on driving with the legs to take some tension off the upper body
* Although we're aiming for bigger sets that usual, let's try to maintain similar sets across the 3 rounds
* Consider the following options for the chest to bar pull-ups:
* **1 Set:** 15
* **2 Sets:** 10-5, 9-6, or 8-7
* **3 Sets:** 5-5-5 or 6-5-4
# AFTER PARTY
## Midline
3 Giant Sets:
7 Renegade Rows [Video](https://youtu.be/wNuGQC_s65o)
Max Effort Ring L-Sit [Video](https://youtu.be/5ILHsS1p1Hc)
*Rest 2 Minutes Between Sets*