- 850-329-8565
CrossFit Epically Awesome
CrossFit in Fort Walton Beach, FL
Let's get it!
TODAY'S WOD
WOD
"In The Air Tonight-ish"
CompTrain Mindset
"What looks like talent is often careful preparation. What looks like skill is often persistent revision." - James Clear
Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks.
When we look at the work behind the closed doors, we start to see what talent really is.
Hard, committed, unwavering effort.
Never fooled by those that "make it look easy", as easy doesn’t happen by accident.
To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… it’s invigoration. It’s proof that we too can reach those heights… if we, that is, put in the work.
So let’s get to it.
Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks.
When we look at the work behind the closed doors, we start to see what talent really is.
Hard, committed, unwavering effort.
Never fooled by those that "make it look easy", as easy doesn’t happen by accident.
To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… it’s invigoration. It’s proof that we too can reach those heights… if we, that is, put in the work.
So let’s get to it.
Warm-up
2 Rounds
:30 Forward Lunges
:30 Active Samson - https://youtu.be/jGVMgxjPORo
:30 Alternating Bird Dogs - https://youtu.be/yS3FoUwVV5E
:30 Shoulder Taps - https://www.youtube.com/watch?v=8QbRiNrLAD8
:30 Active Spidermans - https://youtu.be/tGxCop_0yRQ
:30 Inchworm to Push-up - https://youtu.be/Et0WRT6Q3sA
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Front Squats
5 Romanian Deadlifts
:30 Forward Lunges
:30 Active Samson - https://youtu.be/jGVMgxjPORo
:30 Alternating Bird Dogs - https://youtu.be/yS3FoUwVV5E
:30 Shoulder Taps - https://www.youtube.com/watch?v=8QbRiNrLAD8
:30 Active Spidermans - https://youtu.be/tGxCop_0yRQ
:30 Inchworm to Push-up - https://youtu.be/Et0WRT6Q3sA
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Front Squats
5 Romanian Deadlifts
Lesson of the day
RING DIP
Focus: Establish the correct Ring Dip prescription:
Who is stable and strong? (candidate for ring dips)
Who is instable but strong? (candidate for ring dips)
Who is stable but lacks necessary strength? (candidate for a jumping dip w/ :3 pause at the top)
Who is unstable and lacks necessary strength? (candidate for feet on the ground or push-ups)
Movement Prep - DAILY VIDEO - https://youtu.be/CcObfX4M_mohttp://
1. Ring Support (top) - Hold :5 x 3
2. Ring Support (bottom) - Hold :5 x 3
3. Ring Dip (feet assisted or unassisted) - 5 reps x 3
KETTLEBELL SWING
Focus: Chest High When Hinging
It's easy for the chest to drop when hinging at the hip under fatigue
To better use the hips, ensure your athletes only lean forward slightly. About the degree the chest would com forward in a squat.
Movement Prep - Coach Led
From the hip:
1. Swing to shoulder height
2. Swing to eye-level
3. Swing to overhead & hold (check they have control)
Focus: Establish the correct Ring Dip prescription:
Who is stable and strong? (candidate for ring dips)
Who is instable but strong? (candidate for ring dips)
Who is stable but lacks necessary strength? (candidate for a jumping dip w/ :3 pause at the top)
Who is unstable and lacks necessary strength? (candidate for feet on the ground or push-ups)
Movement Prep - DAILY VIDEO - https://youtu.be/CcObfX4M_mohttp://
1. Ring Support (top) - Hold :5 x 3
2. Ring Support (bottom) - Hold :5 x 3
3. Ring Dip (feet assisted or unassisted) - 5 reps x 3
KETTLEBELL SWING
Focus: Chest High When Hinging
It's easy for the chest to drop when hinging at the hip under fatigue
To better use the hips, ensure your athletes only lean forward slightly. About the degree the chest would com forward in a squat.
Movement Prep - Coach Led
From the hip:
1. Swing to shoulder height
2. Swing to eye-level
3. Swing to overhead & hold (check they have control)
WOD and strategy
"In The Air Tonight-ish" (Time)
10 Rounds For Time:
3 Power Clean and Jerks (135/95)
6 Ring Dips
9 Kettlebell Swings (53/35)
3 Power Clean and Jerks (135/95)
6 Ring Dips
9 Kettlebell Swings (53/35)
DESCRIPTION
A sneaky one! Lots of rounds, but quick rounds.
This is a 10:00-15:00 workout.
Each round is designed to be completed in ~:1:00 and NOT exceed :90 when fatigued.
The challenge will be to hold sub 1:00 rounds for TEN rounds.
Yep, those Ring Dips are going to come back fast! It's a very "Chief"-esq kind of workout. Sneaky little sucker!
POWER CLEAN
Moderate-light loading for 3 reps. Completed in ~:15
The load selection should allow for unbroken repetitions every round with quality movement.
RING DIPS
We recommend being judicious on how we approach the Ring Dip. Yes, it's a low number per round (only 6), but coupled with unfamiliarity and speed, they could create some issues for our athletes in later days. It is 60 Ring Dips total.
To do 6 repetitions every round, an athlete should have a strong set of 10 strict rings dips. If not, they may get caught spending too much time here. Suggest they scale to a number that can be performed unbroken for the majority of the 10 rounds, but if they do break it up they can still complete all reps in ~:20
If we are limited on rings per athlete, we can substitute for a deficit push-up or regular push-up. We are looking to recreate a deeper press.
KETTLEBELL SWINGS
American style swings - finish overhead
Light and completed in under :30 - no breaks for this movement.
STRATEGY
GENERAL
Jump hard through the hips for the clean, and punch up hard into the jerk
The harder you jump, the lighter the load will feel
Break the Ring Dips early. Better to have quick sets with short rest, than bigger sets and longer rest
Focus on stay tall when hinging. Lower doesn't always mean better.
A sneaky one! Lots of rounds, but quick rounds.
This is a 10:00-15:00 workout.
Each round is designed to be completed in ~:1:00 and NOT exceed :90 when fatigued.
The challenge will be to hold sub 1:00 rounds for TEN rounds.
Yep, those Ring Dips are going to come back fast! It's a very "Chief"-esq kind of workout. Sneaky little sucker!
POWER CLEAN
Moderate-light loading for 3 reps. Completed in ~:15
The load selection should allow for unbroken repetitions every round with quality movement.
RING DIPS
We recommend being judicious on how we approach the Ring Dip. Yes, it's a low number per round (only 6), but coupled with unfamiliarity and speed, they could create some issues for our athletes in later days. It is 60 Ring Dips total.
To do 6 repetitions every round, an athlete should have a strong set of 10 strict rings dips. If not, they may get caught spending too much time here. Suggest they scale to a number that can be performed unbroken for the majority of the 10 rounds, but if they do break it up they can still complete all reps in ~:20
If we are limited on rings per athlete, we can substitute for a deficit push-up or regular push-up. We are looking to recreate a deeper press.
KETTLEBELL SWINGS
American style swings - finish overhead
Light and completed in under :30 - no breaks for this movement.
STRATEGY
GENERAL
Jump hard through the hips for the clean, and punch up hard into the jerk
The harder you jump, the lighter the load will feel
Break the Ring Dips early. Better to have quick sets with short rest, than bigger sets and longer rest
Focus on stay tall when hinging. Lower doesn't always mean better.
Modifications
POWER CLEAN & JERK (<:30)
Decrease load vs. reps. Keep it at 3.
Hang C&J (for simplicity or injury)
Injury: Only Clean or Only Jerk
RING DIP( <:30)
Decrease reps as low as 3
Negatives with a :30 descent (jump back up)
Ring Dip w/ feet on the floor (still working hard)
Push-Up (toes or knees)
KETTLEBELL SWING (<:30)
Decrease the load
Injury: decrease height of pull
Decrease load vs. reps. Keep it at 3.
Hang C&J (for simplicity or injury)
Injury: Only Clean or Only Jerk
RING DIP( <:30)
Decrease reps as low as 3
Negatives with a :30 descent (jump back up)
Ring Dip w/ feet on the floor (still working hard)
Push-Up (toes or knees)
KETTLEBELL SWING (<:30)
Decrease the load
Injury: decrease height of pull
"Clean and Jerk Technique" (Weight)
5 Sets For Quality:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
* Pause For One Second In the Catch of the Clean
* Pause For One Second In the Dip of the Jerk
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
* Pause For One Second In the Catch of the Clean
* Pause For One Second In the Dip of the Jerk
DEMO - (http://
5 Sets For Quality:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
Pause For One Second In the Catch of the Clean
Pause For One Second In the Dip of the Jerk
Start with an empty barbell and increase load every set
The load for the workout is a load that can be performed unbroken most, if not all, rounds
5 Sets For Quality:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
Pause For One Second In the Catch of the Clean
Pause For One Second In the Dip of the Jerk
Start with an empty barbell and increase load every set
The load for the workout is a load that can be performed unbroken most, if not all, rounds
Yoga/Mobility
Hold All Stretches for 30 Sec Each
Stretch - Against the Rig
Chest
Calves
Stretch - Standing
Quads (heel to butt)
Hamstrings (hands to feet)
Stretch - On floor
Butterfly (seated, feet together, knees to sides)
Legs wide/Lean forward
Knees to chest (on back)
Upward dog
Pigeon pose
Foam Roll 30 Sec Each Side
Lats
Hamstrings
Quads
Stretch - Against the Rig
Chest
Calves
Stretch - Standing
Quads (heel to butt)
Hamstrings (hands to feet)
Stretch - On floor
Butterfly (seated, feet together, knees to sides)
Legs wide/Lean forward
Knees to chest (on back)
Upward dog
Pigeon pose
Foam Roll 30 Sec Each Side
Lats
Hamstrings
Quads
- 850-329-8565
- 314 Eglin Parkway NE, Fort Walton Beach, FL
- 850-329-8565
- 314 Eglin Parkway NE, Fort Walton Beach, FL