Crossfit Epically Awesome – CrossFit Epically Awesome


8 Minutes For Quality

Buddy 1

Easy Row

Buddy 2

10 Medicine Ball Slams [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)

10 Air Squats to Medicine Ball

10 Alternating Medicine Ball Box Step-ups (5 Each Side)

*Switch Stations When Buddy 2 Finishes Step-ups*

Single Dumbbell Warmup

30 Seconds

Single Leg Romanian Deadlift (30 Seconds Each Side)

Single Arm Strict Press (30 Seconds Each Side)

Goblet Squats

*Performed with 1 Light Dumbbell*


Dumbbell Ankle Stretch: 45 Seconds Each Side


Child’s Pose on Box: 1 Minute


Lesson of the day


Finish Position

The finish position will be our focus across all 5 movements today. On the rower, the leg drive accounts for 60% of the power, swinging the hips open accounts for 30%, and the arms contribute only 10%. Instead of thinking about the final little pull with the arms, let’s bring our attention to swinging the hips open. Just like on most movements we do, let’s focus on opening the hips aggressively after the legs completely straighten. The hip swing finishes with a slight lean back slightly to a “1 o’clock” position, as opposed to leaning way back or not leaning back at all.


Finish Position

With these being regular box jumps today, athletes should stand to full extension at the top of each rep. The whole foot should finish on the box with the hips, shoulders, knees, and ankles all in one line.


Finish Position

At the top of the movement, it is common to see athletes leave their hands straight overhead after throwing the ball to the target. Leaving the arms in the air over the course of many repetitions increases the time under tension and causes extra fatigue. After launching the ball upward, have athletes relax the arms back down to the front rack position to receive the medicine ball for the next repetition. Especially with two other overhead movements, this will enable athletes to minimize shoulder burn and hold on for larger sets.

***See more on this in the Daily Video***


Finish Position

The finish position we’re looking for on both dumbbell movements is elbow next to the ears. This ensures the weight is stacked properly over the middle of the body. It is common to see the elbow finish way out in front of the body or outside of should width. We’ll hold this overhead position to start out movement prep to establish a solid finish position for the push press and snatches.

WOD and strategy

“Venti” (AMRAP – Rounds and Reps)


20 Wallballs (20/14)

20 Single Arm Dumbbell Power Snatches (50/35)

20 Box Jumps (24/20)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row

* 20’s across the board for this longer conditioning piece

* Over the 20 minutes, we can expect athletes to complete around 2+ to 4 rounds


* Athletes should choose a weight that allows them to complete the 20 reps in 1-3 sets during the workout

* **Men:** 10ft. Target

* **Women:** 9ft. Target


* Use one dumbbell weight for for both movements

* This should be a weight that you could complete 30+ alternating snatches unbroken when fresh

* **Single Arm Power Snatches:** Alternate Arms Every Rep

* **Single Arm Push Presses:** Alternate Arms Every 5 Reps


* These are standard box jumps

* Stand to full extension at the top of each rep


* If you’re short on rowers, stagger heats by 2 minutes



* The weighted movements are the first priority of today’s strategy

* With similar muscles used on all the weighted movements, there will be some interference between the three

* Think about how you’d break these up in the 2nd or 3rd round and try to hold that from the very beginning

* An easy place to break if you need to is right at the 10-rep mark on each movement

* 2 sets of 10 can be a lot easier to sustain over a full workout than unbroken sets of 20


* The row and box jumps are the non-weighted movements in this workout

* Let’s find a moderate speed here that allows you to thrive on the weighted movement that follows

* Ideally this is a speed that enables you to rest as little as possible on the weighted movements

* At the end of the day, it’s all about moving for as much of the 20 minutes as you can


[Click Here](https://youtu.be/woY7YrSPloc)

WOD and strategy



5 Sets, Not For Time:

10-15 GHD Sit-ups [Video](https://youtu.be/EeJEx5-YO88)

50′ Front Rack Double Kettlebell Carry [Video](https://youtu.be/u1s_ffRF9UE)


Lacrosse Ball Roll – 30 Sec Each (Against Wall)


Shoulders (front/side/rear)


Upper back

Lower Back


Foam Roll – 30 Sec Each



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