wodify-daily
“Steel Toe”

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

30 Seconds

Low Box Step-ups

Sit-ups

Mountain Climbers [Video](https://youtu.be/834tNnoe53A)

Lateral Box Step-ups (30 Seconds Each Leg)

Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)

High Box Step-ups

Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

Slow Burpees

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)

Lesson of the day

BURPEE BOX JUMP OVERS

Stay Close

Let’s try to be efficient with our energy and our jumping by getting the feet close to the box after the burpee. When trying to move fast, there is the tendency to “broad jump” from a little further back that we normally would. It’s worth the extra half a step forward to preserve some energy. Taking one big step up out of the burpee can get the foot closer to the box for a more efficient jump.

Movement Prep

3 Burpee Box Jump Overs (Lower Box)

3 Burpee Box Jump Overs (Workout Height)

TOES TO BAR

Grip

If we have a solid grip on the bar, our body recognizes that we’re secure, which allows us to put a lot of power into the movement through our hollow and arch positions. If we don’t have a solid grip, our body recognizes that we may fly off if we put too much power into the kip. First and foremost today, ensure that we are attached securely to the bar with the hands. Getting the pinky knuckle over the bar and wrapping the thumb around the bar are a couple of things that can make a big difference.

Movement Prep

10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Toes to Bar

* Reduce Reps

* Feet as High as Possible

* Knees to Elbows / Chest / Waist

CLEAN AND JERKS

The Dip

We can think of the finish position of the clean as the start position of the jerk. If we nail the finish of the clean, we set ourselves up really nicely for the quick transition overhead. But if we’re off balance or out of position, the jerk suffers. Let’s nail this catch of the clean/dip of the jerk by focusing on the following:

1. Heels on the Ground

2. Vertical Torso

3. Elbows in Front of the Bar

***See the Daily Video For a Visual of the Dip of the Clean and Jerk****

Movement Prep

20 Second Dip Position Hold

3 Hang Power Cleans

3 Push Jerks

_

3 Power Cleans

3 Push Jerks

_

3 Clean and Jerks

WOD and strategy

“Steel Toe” (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (185/135)
DESCRIPTION & STIMULUS

* In this team of 3 workout one athlete works at a time while the other two rest

* Teams must complete all three rounds of row and toes to bar before moving on to the burpee box jump overs and clean and jerks

* There is a 30 minute time cap to the workout

* If you hit the time cap, put 30:00 as your score and not total completed reps in the notes section

STRATEGY

GENERAL

* With twice as much time spent resting vs. working, let’s aim to move fast and switch out before our movement begins to slow down

* See below for ideas on when to switch out for each station, with the goal being to change partners while you’re still moving quickly

ROW

* 1 Set of ~333 Meters Each

* 2 Sets of ~150 Meters Each

BURPEE BOX JUMP OVERS

* See Below For Movement Standards:

* Face the box in the burpee

* You can step or jump out of the burpee

* Jump up and land on the box with two feet

* There is no need to stand to full extension

* 3-5 Reps

TOES TO BAR

* Choose a variation that allows for at least 5 reps at a time

* It is ok for teammates to use different variations here

* 5-10 Reps

CLEAN AND JERKS

* We have three different barbell weights in today’s workout

* Use one barbell and change the weights as you go

* Teammates can use different weights (you can have multiple bars in this case)

* Choose weights that allow for at least the following reps during the workout:

* **1st Bar: **5-7 Reps

* **2nd Bar:** 3-5 Reps

* **3rd Bar:** 1-3 Reps

DAILY VIDEO

[Click Here](https://youtu.be/PYXdG5-N9SY)

WOD and strategy

“AFTER PARTY”

“Pausing Split Jerk Complex”

Split Jerk Complex

On the 1:30 x 7:

1 Pausing Split Jerk

1 Split Jerk

Set 1: 60% 1RM Jerk

Set 2: 63% 1RM Jerk

Set 3: 66% 1RM Jerk

Set 4: 69% 1RM Jerk

Sets 5-7: 72% 1RM Jerk

[Demo Video](https://youtu.be/wHFMNKtfwys)

Yoga/Mobility

Foam Roll – 1 Min Each

Upper Back

Lower Back

Lats

Glutes

Hamstrings

Calves

Quads

Shins

Stretch – 1 Min Each

Upward Dog

Couch Stretch

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