“Master Splinter”

Crossfit Epically Awesome – CrossFit Epically Awesome


20 Seconds

Knee to Chest

Straight Leg Kicks

Active Samson [Click Here](https://www.youtube.com/watch?v=Xww4cj9dGSo)

Active Spidermans [Click Here](https://www.youtube.com/watch?v=X2P3YXRyAaE)

Slow Air Squats

Box Step-ups (Facing Box)

Lateral Box Step-ups (Right)

Lateral Box Step-ups (Left)

Side Shuffle (Right)

Side Shuffle (Left)

Bear Crawl

High Knees

Butt Kickers

Skip For Height

Skip For Distance

200 Meter Outside Run

*Alternate Between 20 Seconds of Jogging Around Boxes & 20 Seconds of Stretching*

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Couch Stretch: 2 Minutes Each Side

[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)

Child’s Pose on Box: 1 Minute

[Click Here](https://www.youtube.com/watch?v=8pBHQc_1Tog)

Wrist Stretch: 30 Seconds Each Direction

[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)

Lesson of the day


On the runs today, let’s think about taking more steps instead of longer steps. When we take long steps, we can end up striking the heel in front of our body. This essentially acts like a brake that slowing you down and rattles your joints. One way that we can shorten the stride to take more steps *underneath* the body is to shorten up your arm swing. The arms and the legs act as a system. Long and loose arms swings can lead to long strides. A shorter arm swing can help keep the feet right where you want them.


Long Steps

Unlike the runs, we want to take longer steps out of the burpee and off the box. This will help minimize the amount of steps taken – which will simplify the movement. ***Take a look at the daily video for a visual of this teaching point.***


Whole Foot

We spend the majority of the time in this workout towards the front of the foot on the runs and the burpee box jump overs. Let’s make sure that during the thruster, we keep the *whole foot* on the ground until the hips open. Really focus on the feet first, making sure you don’t let the heels come up like they would on the other movements.

Hybrid Grip

We know that the thruster is a combination of the front squat and the push press into one big movement. In the front squat, we’re able to maintain a loose fingertip grip to ensure that the barbell sits as far back onto the shoulders as possible. On the other side, the push press requires all of the fingers to be wrapped around the bar in order to complete a safe and strong press overhead. If we are just in the fingertips, the elbows are high, but the press will be tough. If we have too much of a death grip on the bar, we’ll dominate with the upper body and the elbows can make contact with the knees in the squat.

WOD and strategy

“Master Splinter” (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

* Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)


* Choose a weight on the thruster that you can complete with 1 break max on each round

* The first thing to consider today is how to approach the Thruster bar

* With this being the only movement you’d potentially stop moving on, let’s try to minimize the number of sets here

* 1 Set: 15

* 2 Sets: 8-7


* If unable to run, complete one of the following:

* 500 Meter Row

* 28/20 Calorie Assault

* One way you can minimize sets on the bar is to be smooth on the runs and burpee box jumps

* Find a speed on both movements in round 1 that you see yourself maintaining throughout

* It’s not about moving fast in the first round – it’s about sustaining or improving upon your first round pace in rounds 2 and 3


* Athletes should face the box for the burpee and the box jump

* Looking to stand to full extension at the top of each rep on the box


[Click Here](https://youtu.be/RB5YWG5q4AA)

WOD and strategy

“After Party”

Metcon (4 Rounds for reps)

“Capacity Builder”
*”After Party” workouts are for those athletes in your gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. The workouts are pulled straight from CompTrain Open Prep programming, so they will always line up with the week on the Class and Competitive programs. The only two days “After Party” workouts won’t be included are Thursday and Sundays, as those are ‘Rest Days’ on the Competitive programs. On these days, we’ll include optional cool downs that you can walk your class through as a group. *

Score: Reps of Muscle Ups or Pull Ups per round.

Capacity Builder

In a 1:30 Window:

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

**Time Remaining:** Max Ring Muscle-ups or Pull Ups

*Rest :30 Seconds*

In a 1:30 Window:

7 Power Cleans (135/95)

7 Front Squats (135/95)

7 Push Jerks (135/95)

**Time Remaining:** Max Ring Muscle-ups or Pull Ups

*Rest :30 Seconds*

In a 1:30 Window:

5 Power Cleans (155/105)

5 Front Squats (155/105)

5 Push Jerks (155/105)

**Time Remaining:** Max Ring Muscle-ups or Pull Ups

*Rest :30 Seconds*

In a 1:30 Window:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

**Time Remaining:** Max Ring Muscle-ups or Pull Ups


1 min each body part/side


Upper Back



Lacrosse ball roll against wall – 1 min each

Shoulders – Front/Side/Rear


Forearm/Wrist Stretch (From Knees)

Fingertips pointing away from self (Lean forward)

Fingertips poining towards self (Lean back)

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