- 850-329-8565
CrossFit Epically Awesome
CrossFit in Fort Walton Beach, FL
Let's get it!
TODAY'S WOD
WOD
"Chesty Partner Puller"
CompTrain Mindset
"There is a reason between listening, and waiting for your turn to speak." - Simon Sinek
Listening is a skill.
To not "hear" the words of another, but to truly be in the moment. To listen sincerely.
Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards "hearing".
In our conversations today, pay close attention to our thoughts as the other is speaking.
The intention is this:
Listen with the intent to understand.
Not to reply.
Listening is a skill.
To not "hear" the words of another, but to truly be in the moment. To listen sincerely.
Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards "hearing".
In our conversations today, pay close attention to our thoughts as the other is speaking.
The intention is this:
Listen with the intent to understand.
Not to reply.
Warm-up
Partner Warm-up (AMRAP 5)
P1 Rows 9/6 Cals
P2 stretches (see below for stretches)
Move on to the next stretch every time both partners finish a round
Inchworm to Push-ups Video
5 Scap Pull-ups + 5 Ring Rows
Burpees
Practice Chest to Bar/Workout Variation Pull-ups (we don't have too much time to work on these today)
Push Jerk Warm-up
5 Jump & Land (Assess receiving position)
5 Jump, Punch & Land (Assess receiving position)
With an Empty Barbell
5 Push Jerks w/ pausing in receiving position
5 Push Jerks w/ no pause
P1 Rows 9/6 Cals
P2 stretches (see below for stretches)
Move on to the next stretch every time both partners finish a round
Inchworm to Push-ups Video
5 Scap Pull-ups + 5 Ring Rows
Burpees
Practice Chest to Bar/Workout Variation Pull-ups (we don't have too much time to work on these today)
Push Jerk Warm-up
5 Jump & Land (Assess receiving position)
5 Jump, Punch & Land (Assess receiving position)
With an Empty Barbell
5 Push Jerks w/ pausing in receiving position
5 Push Jerks w/ no pause
Lesson of the day
**FOCUS: BALANCE AND STABILITY - "Jump Hard, Widen Feet!" Video
The loading will get heavier today. The heavier it gets the harder it can be to press up into the bar. We can help ourselves by landing in a lower catch position. A shoulder width stance will help achieve a deeper receiving position overhead. We must move the feet out so the hips can go lower.
The loading will get heavier today. The heavier it gets the harder it can be to press up into the bar. We can help ourselves by landing in a lower catch position. A shoulder width stance will help achieve a deeper receiving position overhead. We must move the feet out so the hips can go lower.
WOD and strategy
"Chesty Partner Puller" (AMRAP - Rounds and Reps)
PARTNER WORKOUT
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Lateral Erg Burpees
*The Push Jerk loading will increase every round. The reps will stay the same (30):
Round 1 = 115/75
Round 2 = 135/95
Round 3 = 155/105
Round 4 = 185/125
*Break-up the cals/reps with your partner however you like
*Score = Rounds and reps completed at 25:00
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Lateral Erg Burpees
*The Push Jerk loading will increase every round. The reps will stay the same (30):
Round 1 = 115/75
Round 2 = 135/95
Round 3 = 155/105
Round 4 = 185/125
*Break-up the cals/reps with your partner however you like
*Score = Rounds and reps completed at 25:00
STIMULUS
In 25:00 accumulate as many rounds as possible.
One round should talk ~6:00-7:00.
We are looking to get into the 4th round.
The load increases every round.
Athletes can change plates whenever they like. The partner not changing plates can continue to do work.
Challenge: Athletes need to find 4 different loads that they can cycle for at least 3 reps every time.
MOVEMENTS
30/24 Calorie Row
Rowing 1200/900 cal/hour should take ~1:30
As this is a partner workout, athletes will be able to give a bigger effort every time they are on the rower.
Limit transitions. Consider shooting for 15/12 cals per partner each time.
Push Jerks
30 Push Jerks at moderately light loads should be completed in ~1:00.
We recommend a load that allows you to clear 15 reps in no more than two sets.
Later rounds will need to be broken up more. Consider the below:
Round 1 = 3 Breaks (2 Sets of 8, 2 sets of 7)
Round 2 = 5 Breaks (6 sets of 5)
Round 3 = 7 Breaks (6 sets of 4, 2 sets of 3)
Round 4 = 9 Breaks (10 sets of 3)
* Chest to Bar Pull-ups*
30 C2B Pull-Ups should take ~1:30-2:00.
Find a balance with your partner that allows for less transitions and sets that keep cycle speed fast.
Consider no less than 5-6 reps at each effort for a faster finish.
Burpee over the Erg
30 Burpees over the Erg should take ~1:30-2:00.
Aim to switch with your partner as reps slow down.
We can finish a rep on the opposite side of the erg from where our partner is starting.
CLASS LOGISTICS
Limited Equipment
Consider starting heats on the 3:00 mark, and switch to burpees over the bar.
STRATEGY/EFFICIENCY TIPS (FOR ATHLETES)
Strategize with your partner.
This workout will largely come down to who can communicate well.
View this is one person constantly moving. If communication is tight, transition time will be very short.
If the plan isn't working, don't stay in it, make a call to go to short sets.
Remember, you are a team. Two athletes working as one.
In 25:00 accumulate as many rounds as possible.
One round should talk ~6:00-7:00.
We are looking to get into the 4th round.
The load increases every round.
Athletes can change plates whenever they like. The partner not changing plates can continue to do work.
Challenge: Athletes need to find 4 different loads that they can cycle for at least 3 reps every time.
MOVEMENTS
30/24 Calorie Row
Rowing 1200/900 cal/hour should take ~1:30
As this is a partner workout, athletes will be able to give a bigger effort every time they are on the rower.
Limit transitions. Consider shooting for 15/12 cals per partner each time.
Push Jerks
30 Push Jerks at moderately light loads should be completed in ~1:00.
We recommend a load that allows you to clear 15 reps in no more than two sets.
Later rounds will need to be broken up more. Consider the below:
Round 1 = 3 Breaks (2 Sets of 8, 2 sets of 7)
Round 2 = 5 Breaks (6 sets of 5)
Round 3 = 7 Breaks (6 sets of 4, 2 sets of 3)
Round 4 = 9 Breaks (10 sets of 3)
* Chest to Bar Pull-ups*
30 C2B Pull-Ups should take ~1:30-2:00.
Find a balance with your partner that allows for less transitions and sets that keep cycle speed fast.
Consider no less than 5-6 reps at each effort for a faster finish.
Burpee over the Erg
30 Burpees over the Erg should take ~1:30-2:00.
Aim to switch with your partner as reps slow down.
We can finish a rep on the opposite side of the erg from where our partner is starting.
CLASS LOGISTICS
Limited Equipment
Consider starting heats on the 3:00 mark, and switch to burpees over the bar.
STRATEGY/EFFICIENCY TIPS (FOR ATHLETES)
Strategize with your partner.
This workout will largely come down to who can communicate well.
View this is one person constantly moving. If communication is tight, transition time will be very short.
If the plan isn't working, don't stay in it, make a call to go to short sets.
Remember, you are a team. Two athletes working as one.
Modifications
ROW
24/18 Calorie Assault Bike
24/18 Calorie Ski
400 Meter Run
PUSH JERK
Decrease Load
Decrease Reps
Seated Dumbbell Strict Press
CHEST TO BAR PULL-UPS
Decrease Reps
Kipping Pull-ups
Strict Pull-ups
Banded Pull-ups
Jumping Pull-ups
LATERAL ERG BURPEES
Burpees in Place
Step-Up Burpees
Decrease Reps
24/18 Calorie Assault Bike
24/18 Calorie Ski
400 Meter Run
PUSH JERK
Decrease Load
Decrease Reps
Seated Dumbbell Strict Press
CHEST TO BAR PULL-UPS
Decrease Reps
Kipping Pull-ups
Strict Pull-ups
Banded Pull-ups
Jumping Pull-ups
LATERAL ERG BURPEES
Burpees in Place
Step-Up Burpees
Decrease Reps
WOD and strategy
"AFTER PARTY"
BEYOND THE 60
[Designed for members wanting a little more - to be completed outside of the 60-minute class]
3 Sets For Quality:
8 Incline Dumbbell Bench Press
8 Feet Elevated Ring Row
50' Single Bottoms Up Kettlebell Walk
BEYOND THE 60
[Designed for members wanting a little more - to be completed outside of the 60-minute class]
3 Sets For Quality:
8 Incline Dumbbell Bench Press
8 Feet Elevated Ring Row
50' Single Bottoms Up Kettlebell Walk
Yoga/Mobility
Recover. Chat with your partner 🙂
1:00 Banded Shoulder Distraction (Each Side) - https://youtu.be/M0yqrhgwFfw
1:00 Wall Pec Stretch (Each Side) - https://www.youtube.com/watch?v=_Fo1Jva3tGc
1:00 Banded Shoulder Distraction (Each Side) - https://youtu.be/M0yqrhgwFfw
1:00 Wall Pec Stretch (Each Side) - https://www.youtube.com/watch?v=_Fo1Jva3tGc
- 850-329-8565
- 314 Eglin Parkway NE, Fort Walton Beach, FL
- 850-329-8565
- 314 Eglin Parkway NE, Fort Walton Beach, FL