Crossfit Epically Awesome – CrossFit Epically Awesome


30 Seconds

Single Unders

Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)

Slow Air Squats

Squat Hold (Active Below Parallel)

Single Unders (Right Leg)

Up Dog [Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)

Split Squats (Right Leg Forward) [Video](https://youtu.be/Bnx6BYKnhGI)

Squat Hold (Active Below Parallel)

Single Unders (Left Leg)

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

Split Squats (Left Leg Forward) [Video](https://youtu.be/Bnx6BYKnhGI)

Squat Hold (Active Below Parallel)

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)


Barbell Ankle Stretch: 1 Minute


Front Rack Stretch: 1 Minute


Lesson of the day


The Hands

With a barbell and jump rope in today’s workout, we’re looking at a pretty grippy 9 minutes of work. One thing that helps preserve the grip and maintain efficiency on the rope is keeping the hands relaxed. When the hands have a death grip on the rope, the wrists cannot properly rotate, meaning the rotation happens from the shoulder. This tight grip can also lead to some good forearm burn. Keep the hands relaxed and think about rotating the rope from the wrists.

Movement Subs

Reduce Reps

45 Single Unders (1.5x)

30 Seconds Double Under Practice


The Hands

The hands also play an important role in the Hang Squat Clean. The first priority on this barbell movement is establishing the hook grip. This secure grip allows athletes to jump aggressively with the lower body without the fear of letting go of the weight. When we don’t have the hook grip, there is the tendency to bend early or not extended quite as hard. The second thing we can think about is what the hands are doing after the jump. If we maintain a death grip on the bar, it’s going to be hard for the elbows to rotate around the bar. Some athletes can maintain the hook grip in the front rack, while other have to transition to a loose fingertip grip because of mobility. No matter where mobility is, slightly loosening the grip after the “weightless moment” of the bar allows for fast elbows and a solid receiving position.

Stand Up

When cycling Hang Cleans, it can be common for the bar to leave the shoulders before athletes reach full extension at the top. Let’s quickly remind athletes to stand all the way up before bringing the bar back down to the hang position.

Movement Prep

5 Hang Jump Shrugs

5 Hang High Pulls

5 Hang Power Cleans

5 Front Squats

5 Hang Squat Cleans

Lift Sesh

Hang Squat Clean (Build to a Heavy Single)

* Athletes will have 15 minutes to build to a Heavy Single Hang Squat Clean

* Grouping athletes up can minimize the amount of bodies moving at once, making it easier to see and correct movement

* Remind athletes that each rep starts with a deadlift to full extension and that the hang position is anywhere above the knees

* It is common on Hang Cleans for athletes to pause with the bar right above the knee, which is the equivalent of doing a pausing Back Squat

* This makes the movement more challenging, as we stop all the bar’s momentum

* Keep an eye out for this and encourage athletes to be explosive with this change of direction to help maximize the load lifted today

WOD and strategy

“Underrated” (AMRAP – Reps)


30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)


* The Hang Squat clean is the focus of this two part workout

* As a reminder, the hang position is anywhere above the knee

* Athletes must deadlift the bar to full extension before beginning each set

* We’ll build to a heavy single in today’s strength piece

* For our conditioning piece, the barbell reps will climb by 1 each round

* The score for this workout is total reps completed at the end of the 9 minutes


* The double unders in “Underrated” are designed to be small sets

* Let’s choose a variation or rep number that can ideally be completed unbroken each time



* It’s the work that can’t be seen in the workout description that truly counts in this workout

* The opening 3 rounds essentially serve as a buy-in for what’s to come later

* The challenge comes as the hang squat clean reps start to climb higher and the double under volume piles up

* Move at a smooth pace early on that you see yourself holding 6+ minutes into this workout


* The double unders are ideally completed in 1-2 sets each round (30, 20-10, 15-15)

* Setting the rope down neatly after each set can also allow for efficient transitions and minimize wasted time during this short workout

* With a lot of transitions back and forth, time spent untangling the rope can add up fast


* Once the barbell starts to approach a number that you consider challenging, think about getting to smaller checkpoints within the bigger set

* These checkpoints can help you to start the next movement more quickly than if you were thinking about having to complete a large set

* **For Example:**

* In the set of 8, just think about getting 4 reps done

* If you’re feeling good at 4, see if you can finish out the full set

* If you need a quick break, you’re already halfway done


[Click Here](https://youtu.be/OPp84YIHgk

WOD and strategy


Back Squat

Set #1 (On the 0:00) – 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) – 5 Reps @ 90%

Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 104%

Set #8 (On the 11:00) – 1 Rep @ 104%

Set #9 (On the 12:00) – 1 Rep @ 104%

Set #10 (On the 13:00) – 1 Rep @ 104%

Set #11 (On the 14:00) – 1 Rep @ 104%


Foam Roll – 1 Min Each


Upper Back

Lower Back




Stretch – 1 Min Each Side

Couch Stretch

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