Category: WODUP

Posted on

September 21, 2020 – CrossFit for Health

A. "Speed Demon"

AMRAP 3:
200 Meter Run or 250/200 Meter Row or 12/9 Cal Bike
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
200 Meter Run or 250/200 Meter Row or 12/9 Cal Bike
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
200 Meter Run or 250/200 Meter Row or 12/9 Cal Bike
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
200 Meter Run or 250/200 Meter Row or 12/9 Cal Bike
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)Scoring: Not Scored

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September 16, 2020 – CrossFit for Health

A. "The Ocho"

On the 4:00 x 8 Rounds:
20/15 Calorie Row or 12/9 Bike
200 Meter RunScoring: Not Scored

* Today's workout is an interval piece that includes 2 monostructural movements
* You'll complete the 2 stations for time and rest with whatever time remains in the 4-minute window
* Rounds are designed to take around 2 minutes, giving us a rough 1:1 work to rest ratio
* With a good amount of rest built in, the goal is to move with a sense of urgency during the work interval
* Record your time for each interval, as your final score will be the slowest of the 8 rounds
* Rounds begin on the 0-4-8-12-16-20-24-28

## ROW
* If you're short on rowers, stagger the next heat by 2 minutes

## RUN
* See all the way down the page for run "modifications"

# GENERAL WARM-UP [5:00-12:00]
## Line Drills
High Knee Karaoke
Over the Hurdle
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
Fast Feet

**DEMO VIDEO:** [Click Here](https://youtu.be/WVTJdjFjzaE)

# MOBILITY [12:00-15:00]
## Couch Stretch: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

## Calf Stretch on Post: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/Je3oZiJGzxA)
# TEACHING + SPECIFIC WARMUP [15:00 – 20:00]
## ROW
### The Catch Drill
We'll use one drill for both movements today. The drill for the Row is called the "Catch Drill" and it helps maximize the use of our bodyweight to assist in the leg drive. We'll essentially be looking to take 10 pounds of weight from our seat and shift it into the handle. This drill will naturally put us into a solid catch position with shoulders in front of the hips, heels down, and arms straight. *See the Daily Video for a visual of this drill.*

### Movement Prep
2 Sets:
20 Seconds Catch Hold + 20 Seconds Easy Row

## RUN
### Metronome Drill
We talk often about striking with our feet underneath our center of mass for the efficient running. One of the way to get to this place is to increase our step cadence. The optimal cadence typically falls between 170-180 strides per minute. Any slower than this, and we're more likely to be heel striking in front of the body. Today, we can use a metronome to work the timing of our pulls. We'll use 170 BPM for this drill. We'll switch feet every time we hear a beep. After doing some in place running inside, we'll immediately transition into an outdoor run to feel out this cadence in real time. There is a link next to the "Metronome Run" for a YouTube video that contains a 170 BPM Metronome.

### Movement Prep
1 Minute Metronome Run [Video](https://www.youtube.com/watch?v=x0kMsWoitrQ)
100 Meter Run

# PRACTICE ROUND [20:00-25:00]
## 1 Round
10/7 Calorie Row
100 Meter Run

# STRATEGY + WOD [25:00-60:00]
## GENERAL
* With the score being the slowest of the 8 rounds, we're looking for consistency across the board
* Let's think of each interval as repeats at about 85% effort
* If we come out too slow, we won't get the effect we're looking for
* If we come out at 95-100% effort, we likely will fall off somewhere in the middle rounds
* The goal is to *need* the rest to sustain that one strong pace throughout
* Two simple things can make a big difference on the rower:
* Start each round with a quick burst to get the machine revved up before settling into your pace
* Get out of the straps quickly and immediately into the run
* Setting the straps to a tension that allows you to not have to touch them with your hands can be helpful with this

# AFTER PARTY
## Midline A
3 Giant Sets:
50 Meter Double Dumbbell Farmers Carry
25 Meter Single Arm Overhead Carry (Left)
25 Meter Single Arm Overhead Carry (Right)

Rest 2 Minutes Between Sets

## Midline B
1 Round:
40 Weighted AbMat Sit-ups
40 Rower Pike-ups [Video](https://youtu.be/2LQhcV21g6E)
40 AbMat Sit-ups

# WORKOUT VARIATIONS
## HOME GYM
On the 4:00 x 8 Rounds:
40 Double Unders
200 Meter Run

# MODIFICATIONS
## 20/15 ROW
* 12/9 Calorie Assault or Echo Bike
* 12/9 Calorie Ski Erg
* 15/12 Calorie Bike Erg
* 20/15 Calorie Schwinn Bike
* Increase Run to 400 Meters

## 200 METER RUN
* 500 Meter Bike Erg
* 250 Meter Ski Erg
* 12/9 Calorie Assault or Echo Bike
* 20/15 Calorie Schwinn Bike
* 150 Meter Air Runner or Trueform
* 15 Shuttle Runs (10 Meters)
* Increase Row to 40/30 Calories

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September 14, 2020 – CrossFit for Health

A. "Big Baller"

AMRAP 18:
50 Wallballs
40/30 Calorie Bike or 13/10 Round TripsShuttle Runs
30 Dumbbell Romanian Deadlift (50's / 35's)
20 Double Dumbbell Push Presses (50's/35's)
10 Dumbbell Renegade Rows (50's/35's)Scoring: Not Scored

* The majority of this longer AMRAP workout is spent on moderately loaded weightlifting movements
* On top of the bike calories, we'll lift three different weighted objects: a medicine ball, a barbell, and a set of dumbbells
* The name of the game today is chipping away at manageable sets to keep steadily inching forward
* The goal is to choose weights and variations that allow you to complete 1 to 1.5 rounds today

## WALLBALLS
* Choose a weight you can cycle for 50+ unbroken reps when fresh
* Men throw to a 10 foot target
* Women throw to a 9 foot target

## DEADLIFTS
* Choose a moderate weight that you can cycle for 25+ reps unbroken when fresh

## DOUBLE DUMBBELL PUSH PRESS
* Choose a pair of dumbbells that allows you to clear this station in 2-3 sets
* Note that there is no re-bend of the knees after driving the weight overhead
* [Click Here](https://youtu.be/mGKJGg3sot4) to see a demo video

## DUMBBELL RENEGADE ROWS
* The Renegade Row combines upper body pushing and pulling into 1 movement
* **1 Rep** = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row
* This should be a weight that you can complete with in 2 sets (5-5)
* Full range of motion standards include:
* Chest makes contact with the floor between the dumbbells
* One head of the dumbbell makes contact with the shoulder at the top of the row
* You can use a different dumbbell weight than the push presses as needed
* [Click Here](https://youtu.be/wNuGQC_s65o) to see a demo video of the Renegade Row

## ASSAULT BIKE
* If you're short on bikes, stagger heats by 4 minutes
* See all the way down the page for "modifications"

# GENERAL WARM-UP [5:00-12:00]
## With Workout Weight Medicine Ball
1 Minute Easy Bike
30 Seconds Squats to Medicine Ball [Video](https://youtu.be/3eRg0HyxNcI)
1 Minute Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
30 Seconds Medicine Ball Deadlifts
1 Minute Active Samson [Video](https://youtu.be/jGVMgxjPORo)
30 Seconds Medicine Ball Slams [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)

## 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]
## Dumbbell Ankle Stretch: 40 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)

## Chest Stretch on Floor: 40 Seconds Each Side
[Video](https://www.youtube.com/watch?v=cY7sEMbpLPs)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/_jD-4lDwW-Q)
# TEACHING + SPECIFIC WARMUP [15:00 – 30:00]
## WALLBALLS & PUSH PRESS
### Finish the Drive
We have two movements that finish with an press overhead in today's workout. The wallball and the double dumbbell push press. While the dumbbells are much heavier than the wallball, the movement pattern is the same, which means there is a lot of potential for high interference in the shoulders. To offset some of that interference, we can dial in the timing of the leg drive to the pres with the arms. The more effectively we can use the legs, the more strain it takes off the shoulders. This can allow us to sustain bigger sets throughout. Look to straighten the legs hard before doing any pressing. It can be helpful to this of the press as a follow through to the leg drive instead of it's own part of the movement. Jump and finish, don't squat and press.

### Movement Prep
*With Lighter Dumbbells:*
5 Double Dumbbell Strict Press
10 Double Dumbbell Push Press

*With Workout Weight Medicine Ball:*
5 Medicine Ball Push Press
5 Medicine Ball Front Squats
5 Medicine Ball Thrusters
5 Wallballs

## DEADLIFTS
### Set-up
In both of our pulling movements today, we'll focus on our set-up position. With a moderate weight, we're likely completing these deadlifts in several sets. This means we'll have to set-up for the first rep more than just a couple times. Every time we approach the bar we can focus on these three things in order before lifting the weighted off the ground:
1. Barbell Covers the Loops of the Laces
2. Hands Just Outside the Legs
3. Pull The Hips Down Into Position
Having this "routine" can help get you set into a good position to start each set.

### Movement Prep
*With Light Weight:*
Establish Set-up Position
30 Seconds Slow Deadlifts

## DUMBBELL RENEGADE ROWS
### Set-up
Like the deadlift, we'll also focus on the set-up position, which will help with better execution of the movement. We'll go over an overview in the *Daily Video*, but see below for a checklist of things we're looking for:
1. Hands on Dumbbells with Arms in a Straight Line
2. Feet Outside Shoulder Width
3. Shoulders and Hips Square to Ground with Body Tight

### Movement Prep
*With Lighter Dumbbells:*
Establish Set-up Position
20 Seconds Plank (Hands on Dumbbells)
5 Renegade Rows

# PRACTICE ROUND [30:00-35:00]
## 1 Round
*With Workout Weights:*
10 Wallballs
8 Calorie Assault Bike
6 Deadlifts
4 Double Dumbbell Push Presses
2 Dumbbell Renegade Rows

# STRATEGY + WOD [35:00-60:00]
## GENERAL
* With bigger rep numbers, moderate weights, and a long time domain, this piece is all about chipping away at each station
* Having a plan going into the 18 minutes for all the weighted movements can help you keep moving forward efficiently
* The best break-up plan is the one that limits your rest between sets to about 10 seconds or less
* Consider the following options listed below

## WALLBALLS
* **1 Set:** 50
* **2 Sets:** 25-25
* **3 Sets:** 25-15-10
* **4 Sets:** 15-15-10-10
* **5 Sets:** 10's
* **6 Sets:** 10-8-8-8-8-8
* **7 Sets:** 8-7-7-7-7-7-7

## DEADLIFTS
* **1 Set:** 30
* **2 Sets:** 15-15
* **3 Sets:** 10-10-10 or 12-10-8
* **4 Sets:** 8-8-7-7
* **5 Sets:** 6's
* **6 Sets:** 5's
* **10 Sets:** 3's

## DOUBLE DUMBBELL PUSH PRESS
* **1 Set:** 20
* **2 Sets:** 10-10
* **3 Sets:** 10-5-5 or 8-7-5

## DUMBBELL RENEGADE ROWS
* **1 Set:** 10
* **2 Sets:** 5-5
* **3 Sets:** 4-3-3

# AFTER PARTY
## Snatch Technique
(0:00-4:00): Build to a Moderate High-Hang Squat Snatch (Pockets)
(4:00-8:00): Build to a Moderate Hang Squat Snatch (Above Knees)
(8:00-12:00): Build to a Moderate Low-Hang Squat Snatch (Below Knees)

# WORKOUT VARIATIONS
## HOME GYM
AMRAP 18:
50 Single Dumbbell Goblet Thrusters
40 Over-and-Back Hops Over Dumbbells
30 Double Dumbbell Deadlifts
20 Double Dumbbell Push Presses
10 Double Dumbbell Renegade Rows

**Dumbbells:** 50's/35's

#### KILOS
22.5's/15's

# MODIFICATIONS
## 50 WALLBALLS
* 50 Single Dumbbell Goblet Thrusters [Video](https://youtu.be/-R_zfwIR3nU)
* 50 Medicine Ball Squat Cleans [Video](https://youtu.be/lmE5pdl4VgU)

## 40/30 CALORIE ASSAULT BIKE
* Equal Calorie Any Machine (To Maintain Rep Scheme)
* Equal Rep 10-Meter Shuttle Runs

## 30 DEADLIFTS
* 30 Double Dumbbell Deadlifts [Video](https://youtu.be/42c4M-qS1-0)
* 30 Single Dumbbell Deadlifts (Each Side) [Video](https://youtu.be/S40eu8aKP18)

## 20 DOUBLE DUMBBELL PUSH PRESS
* 20 Single Dumbbell Push Press (10 Each Side) [Video](https://youtu.be/M62dkb6jM-0)

## 10 DUMBBELL RENEGADE ROWS
* 10 Strict Pull-ups
* 10 Ring Rows (Feet Elevated)
* 10 Inverted Bar Rows [Video](https://youtu.be/wdadrFLlC2s)
* 10 Double Dumbbell Plank Rows (Each Side) [Video](https://youtu.be/kNwcFuu9zXA)
* 10 Barbell Bent Over Rows [Video](https://youtu.be/64DqGCc5ggQ)
* 10 Double Dumbbell Bent Over Rows [Video](https://youtu.be/SdKsMzdkYZw)
* 10 Single Dumbbell Bent Over Rows (Each Side) [Video](https://youtu.be/izacInNZMWs)

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September 12, 2020 – CrossFit for Health

A. "Dream Team"

[Teams of 2]
AMRAP 20:
90 Calorie Row or 70 Calorie Bike
70 Wallballs (20/14)
50 Kettlebell Swings
30 Burpee Box Jumps (24/20)Scoring: Not Scored

* One athlete will work at a time in this beefy, high-rep team workout
* Athletes can split the work however they see fit over the 20 minutes of work
* We have a nice mix of modalities (cardio, bodyweight, weightlifting) across the 4 stations
* With rest built in, the name of the game is moving with a purpose during the "work interval"
* The final score today is total rounds and reps completed
* To maintain social distancing in this team workout, you can have each athlete use their own equipment for each station
* If you prefer not to run a team workout, complete the workout as written as an individual version
* Note that the individual version will have a very different stimulus than the team version

## WALLBALLS
* Choose a weight that you are capable of completing for 50+ unbroken reps when fresh
* Men throw to 10 feet
* Women throw to 9 feet

## KETTLEBELL SWINGS
* Pick a slightly heavier weight that you could complete for 20+ unbroken swings when fresh
* These are full swings, finishing with the arms perpendicular to the ground
* On both weighted movements today, each teammates can use different loading as needed in order to get the right stimulus for them

## BURPEE BOX JUMPS
* Burpee facing the box (no lateral burpees)
* You can jump-up or step-up off the floor
* Jump-up to the box for "RX"
* Stand to full extension on top of the box

## ROW
* Mixed teams can complete 80 calories
* If short on rowers, stagger heats by about 5 minutes
* You could also put teams on another machine listed in "modifications"

# GENERAL WARM-UP [5:00-12:00]
## 1 Round
2 Minute Easy Row
1:30 Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)
1 Minute Romaninan Deadlifts (Lighter Kettlebell) [Video](https://youtu.be/ii2AQZTU-zY)
30 Seconds Lateral Box Step-ups (Each Side) [Video](http://youtu.be/U1u8P0zp3gs)

# MOBILITY [12:00-15:00]
## Ankle Rocks on Box: 45 Seconds
[Video](https://youtu.be/M_ZsO4Aznf8)

## Pigeon Pose on Box: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=zKB6E1LXnWs)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/gcapAs0jdOo)
# TEACHING + SPECIFIC WARMUP [15:00-25:00]
## ROW
### Drive
The big focus of today's workout is leg and hip drives. When rowing, the legs should account for the majority of our power in the stroke, about 60%. To practice a good leg drive and correct order of operations we can use a banded rowing drill. This gives us some feedback and tension to push against with the legs. We can then carry this over into regular rowing without the band. *See the Daily Video for a visual of this banded rowing drill.*

### Movement Prep
30 Seconds Banded Rowing
30 Seconds Regular Rowing

## KETTLEBELL SWINGS
### Drive
We can also use that same band to train proper hip drive in the kettlebell swing. Similar to the banded running drill yesterday, we'll attach one end to the rig and put the other end of the band around the hips. The band will try and pull the hips back towards the rig, so we have to push the hips hard forward to prevent this. After hinging back, we have to squeeze the quads and glutes hard to reach full extension with the lower body. This will transfer over well to the heavier swings in the workout, as it enables us to get the most out of the lower body to elevate the bell overhead. See below for a demo video.

#### Movement Prep
20 Seconds Banded Kettlebell Swings (Lighter Weight) [Video](https://youtu.be/5LcGcjdA2mM)
10 Kettlebell Swings (Lighter Weight)
5 Kettlebell Swings (Workout Weight)

## WALLBALLS
### Drive
One thing that can help with wallballs is keeping the heels down for longer. Maintaining heels down throughout the movement allows for a much longer leg drive than coming up onto the toes in the throw does. It can also lead to better balance throughout. Heels down longer is something that can apply not just to the wallballs, but to every movement today.

### Movement Prep
5 Thrusters
5 Wallballs

## BURPEE BOX JUMPS
### Drive
The jump in the burpee box jump should feel very similar to the action of the kettlebell swing. This is just the bodyweight version of a similar movement pattern. Look to fully extend the hips in the jump and then bring the knees up to clear the edge of the box. This allows for quick and efficient jumps.

### Movement Prep
3 Burpees
3 Box Jumps (Lower Height)
3 Burpee Box Jumps (Workout Height)

# PRACTICE ROUND [25:00-30:00]
## 1 Round
*Each Partner With Workout Weights:*
6 Calorie Row
6 Wallballs
3 Kettlebell Swings
3 Burpee Box Jumps

# STRATEGY + WOD [30:00-60:00]
## GENERAL
* With rest built in, team workouts like this are all about moving fast and switching partners *before* you start to slow down
* Switching before you start to slow down allows a fresh body to get working and makes it easier to come back for another strong set the next time around
* Communication is also key on the non-rowing movements, as they don't count reps for you
* When switching partners, tell your teammate what total number you're on, not how many reps you just did
* **For Example:** It's better to say "we're on 40" instead of "I did 10"
* Having a break-up plan established beforehand can be helpful, as it gives you a good idea of what speed to hold and lets you know exactly when you're switching out
* See below for options on all movements

## ROW
### Men
* **4 Sets:** 25-25-20-20
* **5 Sets:** 20-20-20-15-15
* **6 Sets:** 15-15-15-15-15-15
* **7 Sets:** 15-15-15-15-10-10-10
* **8 Sets:** 15-15-10-10-10-10-10-10

### Women
* **4 Sets:** 20-20-15-15
* **5 Sets:** 15-15-15-15-10
* **6 Sets:** 15-15-10-10-10-10
* **7 Sets:** 10-10-10-10-10-10-10
* **8 Sets:** 10-10-10-10-8-8-7-7

## WALLBALLS
* **2 Sets:** 35-35 or 40-30
* **3 Sets:** 30-25-15
* **4 Sets:** 20-20-15-15
* **5 Sets:** 15-15-15-15-10
* **6 Sets:** 15-15-10-10-10-10
* **7 Sets:** 10-10-10-10-10-10-10
* **8 Sets:** 10-10-10-10-8-8-7-7

## KETTLEBELL SWINGS
* **2 Sets:** 25-25 or 30-20
* **3 Sets:** 25-15-10
* **4 Sets:** 15-15-10-10
* **5 Sets:** 10-10-10-10-10
* **6 Sets:** 10-10-8-8-7-7

## BURPEE BOX JUMPS
* **2 Sets:** 15-15
* **3 Sets:** 10-10-10
* **4 Sets:** 8-8-7-7
* **5 Sets:** 6-6-6-6-6
* **6 Sets:** 5-5-5-5-5-5

# AFTER PARTY
## Strict Gymnastics
Not For Time:
Accumulate 20 Wall Walks

# WORKOUT VARIATIONS
## HOME GYM
30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Burpees

Directly Into…

10-20-30:
Over-and-Back Hops Over Dumbbells
Goblet Thrusters (50/35)

### KILOS
22.5/15

# MODIFICATIONS
## ROW
* 70/50 Calorie Echo Bike, Assault Bike, or Bike Erg
* 70/50 Calorie Ski Erg
* 70/50 Calorie Air Runner
* 120/90 Calorie Schwinn Bike
* 1,200 Meter Run
* 1,000 Meter Trueform

## WALLBALLS
* 90 Jumping Air Squats [Video](https://youtu.be/_qVg-7q8OG0)
* 70 Single Dumbbell Goblet Squats (50/35) (K: 22.5/15) [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)
* 70 Medicine Ball Squat Cleans [Video](https://youtu.be/lmE5pdl4VgU)

## KETTLEBELL SWINGS
* 90 Single Arm Russian Dumbbell Swings [Video](https://youtu.be/D1Cb5V77DkI)
* 90 Odd Object Ground to Overhead [Video](https://youtu.be/kRsckQhX0is)
* 50 Single Arm Dumbbell Hang Snatches (50/35) (K: 22.5/15) [Video](https://youtu.be/MJ_liJhjQoI)

## BURPEE BOX JUMPS
* 60 Burpees to Touch (6" Above Reach)

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September 11, 2020 – CrossFit for Health

A. "Mirror, Mirror"

For Time:
800 Meter Run
21 Dumbbell Squat Cleans (50's/35's)
400 Meter Run
7 Rope Climbs
400 Meter Run
21 Dumbbell Squat Cleans (50's/35's)
800 Meter RunScoring: Not Scored

* This big chipper workout combines odd-object weightlifting, high skilled gymnastics, and simple cardio
* This is intended to be a medium-long range workout
* Your score is the total time to takes to complete the listed work
* We expect this workout to take between 18-28 minutes to complete

## DOUBLE DUMBBELL SQUAT CLEANS
* We're looking to choose a moderate set of dumbbells for this station
* This should be a weight that allows you to complete the 21 reps in 2 sets when fresh
* Only one head of the dumbbell needs to make contact with the floor in the bottom

## ROPE CLIMBS
* Choose a rep number or variation that allows you to clear this station in under 4 minutes
* The prescribed height for both men and women is 15 feet
* See further down the page for a list of "modifications"

## RUN
* If you're unable to run, check out the "modifications" section for more options

# GENERAL WARM-UP [5:00-12:00]
## Warmup Run
400 Meters Easy

## 2 Rounds
*With Light Dumbbells:*
30 Seconds Pausing Single Dumbbell Goblet Squats (3 Seconds in Bottom) [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)
30 Seconds Lateral Hops Over Dumbbell
30 Seconds Double Dumbbell Plank Rows (Alternating) [Video](https://youtu.be/kNwcFuu9zXA)
30 Seconds Dumbbell Warrior Squats [Video](https://youtu.be/wkgnuD0D_tQ)

# MOBILITY [12:00-15:00]
## Dumbbell Ankle Stretch: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)

## Wrist Stretch: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)

#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/tPxjhKDja-g)
# TEACHING + SPECIFIC WARMUP [15:00-25:00]
## ROPE CLIMBS
### Wait to Pull
With two pulling movements taking place inside the gym, the teaching points will be the same. To avoid taxing the arms too much, let's wait to pull with the arms until the hips and legs straighten. This timing will make these two challenging movements much easier to complete. When the arms aren't excessively fatigued, we can hold on longer and finish the workout faster. One thing that can help is flexing the triceps to lock the arms. When the triceps are flexed, it's almost impossible to bend the arms. When you're dead hanging from the rope today, show off those arms by flexing hard.

### Coming Back Down
The way back down is often the most difficult part of the rope climb. Controlling the way down with the arms can be more damaging than pulling too early on the way up. To avoid this, let's maintain good tension in the feet. If the feet come too far apart, we are literally using all upper body to control the descent. The feet should still be connected to the rope. We're simply releasing tension a little bit to get down. Keep squeezing, just not as hard.

### Movement Prep
15 Second Dead Hang (Triceps Flexed)
5 Dead Hang + Knees Up
3 Dead Hang + Foot Locks
1 Rope Climb

## DUMBBELL SQUAT CLEANS
### Wait to Pull
The idea on the dumbbell squat cleans are the same as the rope climb. Keep the triceps flexed until we extend with the lower body. It's tempting to do some biceps curls, but let's hold off until after the workout. We'll practice some straight arm jump shrugs before completing full cleans to hammer this point home.

### Coming Back Down
On the way back down, we want to avoid what we call "squatting the weight twice". This can be very taxing on the quads and force us to break early. The main thing we're looking for when going into the next rep is that the hips are above the knees instead of below parallel. The other things to consider are keeping the should blades over the bells and keeping the back flat. *See the Daily Video for both Squat Clean teaching points.*

### Movement Prep
*With Lighter Dumbbells:*
5 Double Dumbbell Deadlifts
5 Jump Shrugs
5 Hang Power Cleans
5 Power Cleans

# PRACTICE ROUND [25:00-30:00]
## 1 Round
*With Workout Weights:*
3 Dumbbell Squat Cleans
200 Meter Run
1 Rope Climb

# STRATEGY + WOD [30:00-60:00]
## GENERAL
* Today's workout will center around the most challenging movements: the dumbbell squat cleans and rope climbs
* You can adjust your running pace to support your ability to thrive on those two movements
* If the dumbbell squat cleans and/or rope climbs are very challenging for you, the runs become way less important than maximizing your abilities inside
* If you are proficient on these challenging movements, your running speed will matter a lot more

## DUMBBELL SQUAT CLEANS
* If these are challenging for you, quick sets with quick breaks will likely be the best approach
* This allows you to focus more on staying in a solid and efficient position, which is very helpful whenever we're using two dumbbells at once
* However, if you feel comfortable with big sets, you'll be able to clear this station substantially faster
* Consider the following options:
* **1 Set:** 21
* **2 Sets:** 12-9
* **3 Sets:** 8-7-6
* **4 Sets:** 6-6-5-4
* **5 Sets:** 5-5-4-4-3
* **6 Sets:** 6-5-4-3-2-1
* **7 Sets:** 3's

## ROPE CLIMBS
* Getting a good lock with the feet will be crucial today
* With a lot of reps in a row, a good lock with the feet means less strain on the upper body
* When we have to rely on the upper body to do all the work, we are forced to rest longer between reps
* Upper body dominant rope climbs also make the pull of the dumbbell squat cleans more challenging
* Focus first on good technique, as it directly affects your ability to move quickly and efficiently

# AFTER PARTY
## Intervals
4 Rounds For Max Total Bar Muscle-ups:
300 Meter Row @ 2k Pace + 20 Seconds
200 Meter Row @ 2k Pace + 15 Seconds
200 Meter Row @ 2k Pace + 10 Seconds
1 Minute Max Bar Muscle-ups

# WORKOUT VARIATIONS
## HOME GYM
For Time:
800 Meter Run
21 Dumbbell Squat Cleans (50's/35's)
400 Meter Run
21 Strict Pull-ups
400 Meter Run
21 Dumbbell Squat Cleans (50's/35's)
800 Meter Run

**Dumbbells:** 50's/35's

### KILOS
22.5's/15's

# MODIFICATIONS
## 800 METER RUN
* 1,000 Meter Row
* 2,000 Meter Bike Erg
* 800 Meter Ski Erg
* 50/35 Calorie Assault or Echo Bike
* 80/60 Calorie Schwinn Bike
* 600 Meter Trueform or Air Runner
* 60 Shuttle Runs [10 Meters]

## 400 METER RUN
* 500 Meter Row
* 1,000 Meter Bike Erg
* 400 Meter Ski Erg
* 25/18 Calorie Assault or Echo Bike
* 40/28 Calorie Schwinn Bike
* 300 Meter Trueform or Air Runner
* 30 Shuttle Runs [10 Meters]

## ROPE CLIMBS
* Reduce Reps
* Reduce Height
* Max Reps in 4 Minutes (7 Max)
* 40 Strict Pull-ups

## DUMBBELL SQUAT CLEANS
* 42 Single Dumbbell Squats Cleans [Video](https://youtu.be/c-_Gw_BC-RI)
* 21 Barbell Squat Cleans (135/95) (K: 61/43)
* 42 Medicine Ball Squat Cleans [Video](https://youtu.be/lmE5pdl4VgU)
* 80 Jumping Air Squats [Video](https://youtu.be/_qVg-7q8OG0)

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