Author: WodUp

A. Power Clean and Jerk 7 x 3-5

Power Clean and Jerk
– 7 sets of 3-5 reps
Rest as needed

B.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
– Max Deadlift + Power Clean + Push Jerks
Minute 2
– Max Box Jumps
Minute 3
– Max Calories of Rowing
Minute 4
– Rest

View on WodUp

Reps of 10-12

A. Alternating Sets: Front Squat, Dumbbell One-Arm Bent-Over Row

4 sets, for quality, of:
A1. 10-12 Front SquatsA2. 24 Dumbbell One-Arm Bent-Over Rows

B. 5 Rounds For Time of Pull-Ups, Front Squats, and Burpees over the Barbell

5 Rounds for Time:
– 8 Pull-Ups
– 8 Front Squats
– 8 Burpees over the Barbell

View on WodUp

Burn baby burn!

A.

Every 5 minute for 40 minutes (2 rounds):
Minutes 1 – 5
– Row
Minutes 6 – 10
– Rest
Minutes 11 – 15
– 16 Alternating One-Arm Dumbbell Snatches
– 8 Push-Ups
– 16 Barbell Static Lunges
Minutes 16 – 20
– Rest

View on WodUp

A.

4 Rounds for Time:
– Run 400 meters
– 20 Dumbbell Hang Clean and Jerks @ 50/35 lbs
– 15 Pull-Ups

# "Monkey Business"
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

## GENERAL
* One part mono-structural, weightlifting, and gymnastics in this balanced triplet workout
* Looking for distance, weights, and variations that enable athletes to complete this workout in the 16-24 minute range

## DUMBBELL HANG CLEAN & JERKS
* Using a single dumbbell for the dumbbell hang clean and jerks
* Switch arms every 5 reps for a total of 10 each side
* Choose a weight you could complete with a max of 1 break per round

## PULL-UPS
* Choose a pull-up variation you can complete within 3 sets per round

## RUNNING
* If unable to run:
* 500 Meter Row
* 28/20 Calorie Assault Bike or Echo Bike
* 40/28 Calorie Schwinn Bike
* 800 Meter Bike Erg

## KILOS
* Dumbbell: 22.5/15

## DAILY VIDEO
[Click Here](https://youtu.be/arbRQx5P9h4)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Line Drills
[Click Here for Video Demo of Movements:](https://youtu.be/WVTJdjFjzaE)
High Knee Karaoke
Over the Hurdles
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
50 Meters Fast Feet
Run 50 Meters (Easy)
Run 50 Meters (Moderate)
Run 50 Meters (Faster)

# MOBILITY (12:00 – 15:00)
## Banded Hamstring Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/PzAKnSyF8gA)

## Banded Lat Stretch: 45 Seconds Each Side
[Click Here](https://youtu.be/3xhccdGXRLI)

# TEACHING (15:00 – 30:00)
## PULL-UPS
### Grips
How you hold the pull-up bar can depend on hand size. For athletes with smaller hands, it might be helpful to go with the "thumb over" grip to get more surface area in contact with the steel. If you have a bigger hand, the "thumb around" grip can help secure you to the bar. In either scenario, it's all about doing what keeps you best connected to the rig. The better connected you feel, the more control you will have. Feel out hand position during the *scap pull-ups and strict pull-ups. *

### Kips
The kip swing starts in the shoulders and is all about keeping the body tight. The *hollow hold and arch holds* on the bar are designed to feel out this tight, compact body position. Keep the legs glued together and belly tight. We'll carry that over to the *kip swings* that follow.

### Hips
Once we have a good grip and control, the ease of pull-ups comes from driving the hips aggressively towards the bar. The *hip pops* are essentially pull-ups without the pull. Create the weightless moment and dial in timing by opening the hips. We'll add it the pull and finish things off with our *standard pull-ups. *

### Movement Prep
10 Scap Pull-ups
1-3 Strict Pull-ups
_
10 Second Hollow / Arch Hold
10 Kip Swings
_
3 Hip Pops
3 Pull-ups

### Movement Prep
Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Strict Pull-ups
Ring Rows

## DUMBBELL HANG CLEAN AND JERKS
### Grips
How we grip the bell will also be dependent on hand size. For athletes with big enough hands, the hook grip will be best. For athletes with smaller hands, going a full grip with knuckles pointed towards the ground will allow for the most secure grip. The more secure the grip is, the more legs and hips we can use. Feel out what grip is most comfortable on the *Russian Swings. *

### Dips
The dip position of the dumbbell jerk is the same as the barbell. Vertical chest with heels grounded. Transitioning from the clean to the jerk, the goal is to find this upright and balanced position. Find the heels and stand tall in the *strict presses, dips, and push jerks. *

### Hips
Once positioning is there, let's use to hips to launch the bar up to the shoulder and then overhead. Especially with pull-ups to follow, it is better not to rely on curling and pressing the weight. Jump it up with the lower body. Feel this out on the *hang clean and jerks* with the lighter weight and then the workout weight.

### Movement Prep
*With Lighter Weight: *
5 Dumbbell Russian Swings Each Side
_
5 Strict Press
5 Dips
5 Push Jerks
_
5 Hang Clean and Jerks (Each Side)
_
*With Workout Weight: *
5 Hang Clean and Jerks (Each Side)

# PRACTICE ROUND (30:00 – 35:00)
## 1 Round
100 Meter Run
4 Dumbbell Hang Clean and Jerks (2 Each Side)
4 Pull-ups

# STRATEGY + WOD (35:00 – 60:00)
## RUN
* Run at a pace where you can come in an go big on the dumbbell each round

## HANG CLEAN AND JERKS
* Switching arms every 5 reps on the dumbbell, try to get these done with 1 break maximum
* Since one arm gets a break while the other works, push for larger sets here
* *Options*: 20 unbroken or 10-10

## PULL-UPS
* The of the set on the pull-up doesn't matter as much as limiting time spent not moving
* Think 2-3 sets from the beginning to keep things moving forward
* *Options:* 8-7, 6-5-4

View on WodUp

A. Alternating Sets: Barbell Bench Press, Barbell Single Leg Romanian Deadlift

4 sets, for quality, of:
A1. 8-10 Barbell Bench PressesA2. 20 Barbell Single Leg Romanian Deadlifts

B.

WorkoutPreview Error: No Workout Provided

View on WodUp

A. Power Snatch 7 x 1-3

Power Snatch
– 7 sets of 1-3 reps
Rest as needed

B.

5 Rounds for Time:
– 10 Power Snatches @ 60%
– Burpee Box Jump-Over

View on WodUp

Reps of 8-10

A. Alternating Sets: Front Squat, Dumbbell One-Arm Bent-Over Row

4 sets, for quality, of:
A1. 8-10 Front SquatsA2. 20 Dumbbell One-Arm Bent-Over Rows

B.

As Many Rounds and Reps as possible in 15 minutes:
– 30 Dumbbell Front Rack Walking Lunge Steps
– 20 Kettlebell Swings
– 15 Windscreen Wipers
– 10 Burpees

View on WodUp

A. 5 Rounds For Time of Running, Deadlifts, Hang Power Cleans, and Push Jerks

5 Rounds for Time:
– Run 200 meters
– 12 Deadlifts
– 9 Hang Power Cleans
– 6 Push Jerks

# "Assault on DT"
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

## GENERAL
* Completing a mash-up of the hero workout “DT”
* The barbell is a little lighter than normal “DT” and the barbell is broken up with 200 meter runs
* The lighter weight and runs built in means we’re looking to cycle the barbell for large sets

## BARBELL
* Choose you barbell weight on “DT” based off the hang power clean or push jerks
* Should be able to complete the hang power cleans in 1-2 sets and the push jerks unbroken

## RUN
* If unable to run, complete one of the following:
* 250 Meter Row
* 20/14 Calorie Schwinn Bike
* 14/10 Calorie Assault Bike, Echo Bike, or Bike Erg

## LOGISTICS
* The workout is named “Assault on DT” because this CompTrain workout will be programmed today in the Spectator workout area at the CrossFit Games on Assault Air Runners
* If you or your athletes are in Madison, come give it a try!

## KILOS
* Barbell: 61/43

## DAILY VIDEO
[Click Here](https://youtu.be/UyGcwgd5ZHk)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Run Warmup
200 Meter Run

## 30 Seconds
Inchworms [Click Here](https://youtu.be/Et0WRT6Q3sA)
Hollow Hold

Push-up Shoulder Taps [Click Here](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Glute Bridges

Down Dog [Click Here](https://www.youtube.com/watch?v=pASLkvDHyxE)
Left Leg Glute Bridges

Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Right Leg Glute Bridges

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats

# MOBILITY (12:00 – 13:00)
## Child’s Pose: 30 Seconds
[Click Here](https://www.youtube.com/watch?v=QDlMqGeKFNw)

## Front Rack Stretch: 30 Seconds
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)

# TEACHING (13:00 – 25:00)
## DEADLIFTS
### Upper Body
Our focus on all three barbell movements today is the upper body. In the deadlift, we're looking for arms long and tight to the body. Athletes can aim to shrug down and squeeze the arms against the ribs. Going wider with the grip and squeezing the shoulder blades back only makes it more difficult to get the bar to the ground and lock it out when standing. Think:
* Narrow grip
* Shrug down
* Arms tight

### Movement Prep
Establish Upper Body Position
10 Deadlifts

## HANG POWER CLEANS
### Upper Body
Unlike the deadlifts, we want the arms a little shorter and some extension through the upper body because the bar is now being jumped up to the shoulders. To do this athletes can:
* Widen the grip slightly
* Maintain shoulder blades together

### Movement Prep
Establish Upper Body Position
3 High Hang Power Cleans
3 Hang Power Cleans

## PUSH JERKS
### Upper Body
The upper body position we're looking for on the push jerks is a proud chest with elbows up and belly tight. Pushing the chest up creates a good platform for the bar to rest on. It also sets the shoulders in a better position to receive the weight overhead. When we miss the proud chest position, we have to press the bar a further distance from a less stable position. Here we're thinking:
* Big chest
* Elbows up
* Belly Tight

### Movement Prep
Establish Upper Body Position
3 Push Press
3 Push Jerks

# PRACTICE ROUNDS (25:00 – 35:00)
## 1 Round
100 Meter Run
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks

*Build to Workout Weight *

## 1 Round
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks

# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* It’s all about consistency across the 5 rounds today
* Find a pace from the first round that you see yourself holding in rounds 3 and 4
* Use strategic breaks on the barbell to help you go bigger on each movement, especially on the hang power cleans and push jerks
* Just like with normal “DT”, this means breaking with 1 rep to go on the deadlifts and cleans to ensure you can maintain large sets without having to do any extra reps

## DEADLIFTS
* This is the easier movement of the three, and also the easiest to break up
* Shoot for 2-3 Sets
* 2 Sets: 11-1
* 3 Sets: 6-5-1

## HANG POWER CLEANS
* Shoot for 2-3 sets on the hang power cleans as well
* Less breaks means less extra deadlifts you have to perform
* 2 Sets: 8-1
* 3 Sets: 5-3-1

## PUSH JERKS
* Once the bar is on the shoulders, try to hold on for all 6 reps
* Having to break means having to perform extra power clean reps that don't count towards the score
* 1 Set: 6

## RUN
* Run at a pace that you can replicate your plan on the barbell for all five rounds

View on WodUp

Intervals/Endurance

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A.

2min Intervals x 12
3 Rounds

2 Mins Rowing/Bike

Rest 2 Mins

2 Mins Amrap
5 Pull Up
10 Push Up
15 Squats

Rest 2 Mins

2 Mins Amrap
20 DUs
10 KB Swings
5 Burpees / Plank til On the Minute

Rest 2 Mins

2 Mins Amrap
6/6 Landmine Twist
6/6 Lunges

Rest 2 MinsScoring: Not Scored

View on WodUp

A. Alternating Sets: Front Squat, Pull-Up

5 sets, for quality, of:
A1. 6-8 Front SquatsA2. 6-8 Pull-Ups

B.

Every 1 minute for 20 minutes (5 rounds):
Minute 1
– Max Air Squats
Minute 2
– Max AbMat Sit-Ups
Minute 3
– Max Calories of Rowing
Minute 4
– Rest

View on WodUp