wodify-daily
“Detention”

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

30 Seconds

Single Unders

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

Single Unders

Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)

Single Unders

Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)

Modified Barbell Warmup

30 Seconds Each

Good Mornings

Strict Press & Reach

Romanian Deadlifts

Strict Press & Reach

Deadlifts

Strict Press & Reach

Lesson of the day

DOUBLE UNDERS

Straight Body

The main focus on all 3 movements today is keeping the body in a neutral position. On the rope, this means maintaining a “”pogo stick”” position on the jump. The goal here is to keep the belly tight and legs straight during the jump. Losing a tight midline or kicking the feet in either direction would be a loss of this position. It’s easier to get a good bound and complete good looking reps when the body is tight and straight.

Movement Subs

Reduce Reps

30 Seconds of Practice

45 Single Unders

STRICT HANDSTAND PUSH-UPS

Straight Body

Just like on a normal barbell strict press, we want to maintain a neutral spine as we press ourselves out of the strict handstand push-up. This “stacked” position helps athletes develop more shoulder strength and have a more efficient path from bottom position to lockout. When we lose a tight midline, we can press the body further away from the wall, which can actually cause athletes to lose their balance and have to kick down. Tight body = better reps. ***Take a look at the daily video for a visual of these teaching points.***

Movement Prep

15 Second Lockout Hold

15 Second Tripod Hold

3 Slow Negatives

1-3 Strict Handstand Push-ups

Movement Subs

* Reducing Reps

* Strict Handstand Push-ups with Feet on Box [Click Here](https://youtu.be/vw-cibYJIJg)

* Double Dumbbell Strict Press

DEADLIFTS

Straight Body

The goal on the deadlift today is to maintain a straight line from the hips to the head. One drill that can help us feel out a neutral position is the PVC Hinge Drill. The goal here is to maintain 3 points of contact at all time:

1. Lower Back

2. Between Shoulder Blades

3. Back of the Head

Movement Prep

1 Minute PVC Hinge Drill [Click Here](https://www.youtube.com/watch?v=aZCh6Xr2WCw)

30 Seconds Slow Barbell Deadlifts

Lift Sesh

“Deadlift”

Build to a Heavy Set of 5
* Athletes will have 15 minutes to build to their heavy set of 5

* We can buddy athletes up here for a few reasons:

* It minimizes the amount of bodies moving at once and allows you to better see and correct movement

* A lot of weights are used on heavy deadlift day, so it frees up more bumper plates

* Make it a point to get around to each athlete for at least 1 piece of feedback

WOD and strategy

“Detention” (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders
GENERAL

* The deadlift is a big focus of this two part workout

* Looking for athletes to complete at 4-6 rounds in “”Detention””

* This works out to a round every 2-3 minutes

DEADLIFTS

* Choose a weight here that you can complete 21+ reps unbroken when fresh

* Within the workout, the 9 reps should be completed in 2-3 quick sets

* Deadlifts:

* 2 Sets: 5-4

* 3 Sets: 3-3-3

STRICT HANDSTAND PUSH-UPS

* Choose a rep scheme or variation that allows you to complete the 6 reps with 1 break

* Some common subs include:

* Reducing Reps

* Strict Handstand Push-ups with Feet on Box [Click Here](https://youtu.be/vw-cibYJIJg)

* Double Dumbbell Strict Press

* Small sets are the most consistent option across the 12 minutes, as this is a movement that can fatigue quickly

* Think 2-3 sets from the very beginning:

* **2 Sets: **3-3 or 4-2

* **3 Sets:** 2-2-2 or 3-2-1

DOUBLE UNDERS

* Choose a rep scheme or variation that you can ideally complete unbroken each time

* Some common subs include:

* Reducing Reps

* 30 Seconds of Double Under Practice

* 45 Single Unders (1.5x)

* Double Unders:

* 2 Sets: 15-15 or 20-10

DAILY VIDEO

[Click Here](https://youtu.be/yDIhShXGL2E)

WOD and strategy

“After Party”

Metcon (No Measure)

Bike Recovery

20 Minute Recovery Effort

On the 5:00, 10:00, and 15:00:

20 GHD Sit-ups

20 Hip Extensions

Yoga/Mobility

30 Seconds Each

Upward Dog

Calf Stretch

Couch Stretch

Forearm Stretch (Standing/Finger tips against rig)

Door Stretch (Against rig)

Foam Roll Hamstrings

Foam Roll Upper Back

Foam Roll Lower Back

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