Workout Of The Day

Each day the Workout Of the Day (or WOD) is posted part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Monday, October 14

If you cannot do great things, do small things in a great way.

—Napoleon Hill theysaidso.com theysaidso.com
WOD image

Daily WOD

main CrossFit Games Open 20.1 - Rx'd

10 rounds for time of:

8 Ground-to-Overheads, 95/65 lbs

10 Bar Facing Burpees

Time cap: 15 minutes

main CrossFit Games Open 20.1 - Scaled

10 rounds for time of:

8 Ground-to-Overheads, 65/45 lbs

10 Bar Facing Burpees*

Time cap: 15 minutes

*may step over bar on burpees

main Point Break

Complete as many rounds as possible in 15 mins of:

5 Strict Pull-ups

10 Dumbbell Hang Power Clean & Jerks, 50/35 lbs

15 AbMat Sit-ups

# DAILY MINDSET

**You must expect great things of yourself before you can do them. Michael Jordan**

There is an invisible, impenetrable ceiling over our heads. Our own expectations.

The level of effort we will put in today will be relative to what we believe we can accomplish. If we dont believe we can lose the weight, we wont put in the work to lose the weight. If we dont believe we can get the job, we wont put in the research and studying to get the job. We cant summon the effort for something we dont believe is possible.

Its easy to start with the belief. Hard to maintain it in the darkest of times.n This is where most fall we succumb to the missteps... and we change our expectations. We change our goals, to something more attainable. We settle.

Thats when we can remind ourselves that this quote came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet we know the rest of story. What will be ours?

# "Open 20.1"

10 Rounds:

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

*15 Minute Time Cap*

***Kilos: 43/29***

*-or-*

# "Point Break"

AMRAP 15:

5 Strict Pull-ups

10 Dumbbell Hang Clean and Jerks (50/35)

15 AbMat Sit-ups

***Kilos: 22.5/15***

## GENERAL

* On Mondays during the Open, we give athletes the option to complete the Open Workout again or complete another workout with a similar time domain

* Running 2 heats like Friday, the alternate athletes will go in heat 1 to allow the athletes completing the Open Workout more time to prepare and to have judges for heat 2

* **Here is the flow of today's hour: **

* All athletes do general warmup together

* Coaches go through teaching points with "Point Break" athletes while "20.1" athletes start to prepare on their own

* Kick off "Point Break" heat

* Open athletes find a "Point Break" athlete to judge them if needed after heat 1 is over

* Kick off "20.1" heat

## "POINT BREAK"

* "Point Break" is the alternate workout today, which lasts the same time as the 20.1 time cap - 15 minutes

* Choose a strict pull-up variation here that allows you to complete the 5 reps in 2-3 quick sets

* Athletes will switch arms every 5 reps on the single arm dumbbell hang clean and jerks

* Choose a load that will no doubt be completed unbroken every round

## 20.1 INFO

* **Workout Description & Scorecard:** [Click Here](https://games-assets.crossfit.com/asdofi349854kjsd_0.pdf)

* **Movement Standards:** [Click Here](https://games.crossfit.com/workouts/open/2020#movementStandards)

# "POINT BREAK" STRATEGY + WOD (25:00 - 40:00)

## STRICT PULL-UPS

* The strict pull-ups have the potential to be the biggest sticking point today due to the muscular fatigue involved with the movement

* Quick sets from the beginning are a great way to ensure you don't slow down later on

* Think 1-3 quick sets:

* **1 Set:** 5

* **2 Sets:** 3-2

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

## DUMBBELL HANG CLEAN AND JERKS

* The nature and rep scheme of this movement encourages athletes to hold on for unbroken sets

* One arm rests while the other works, so aim to complete all 5 reps unbroken on each side

## ABMAT SIT-UPS

* The AbMat sit-ups do not interfere with the other two movements and provide some relief from the upper body

* Moving at a steady pace through these 15 reps instead of sprinting through gives the arms more time to recover for the most difficult movement, the strict pull-ups

Sunday, October 13

You either walk inside your story and own it or you stand outside your story and hustle for your worthiness.

—Bren Brown theysaidso.com theysaidso.com
WOD image

Daily WOD

main Sweat Buckets

For time:

50 Row (calories)s

10 Assault Bike (Calories)s

40 Row (calories)s

20 Assault Bike (Calories)s

30 Row (calories)s

30 Assault Bike (Calories)s

20 Row (calories)s

40 Assault Bike (Calories)s

10 Row (calories)s

50 Assault Bike (Calories)s

Saturday, October 12

Failure is the condiment that gives success its flavor.

—Truman Capote theysaidso.com theysaidso.com
WOD image

Daily WOD

main Mind Control

Complete as many rounds as possible in 20 mins of:

7 Toes-to-bars

7 Front Squats, 135/95 lbs

Run, 200 m

# DAILY MINDSET

**If you want to improve, be content to be thought foolish, and stupid. Epictetus**

If theres one thing we can guarantee ourselves, its that were going to make mistakes. Were going to fall flat on our face and embarrass ourselves. Its just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from this isnt for me and translate it into Im not good enough yet. Its never a challenge of if we can do it or not but rather a challenge of how bad do we want it. How hard well work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

# "Mind Control"

AMRAP 20:

7 Toes to Bar

7 Front Squats (135/95)

200 Meter Run

***Kilos: 61/43***

## GENERAL

* In this 20 minute workout, athletes will likely complete somewhere between 6-10 rounds

* That equates to a round every 2-3 minutes

## TOES TO BAR

* In order to reach the goal of a round every 2-3 minutes, choosing the right weight and variations are important

* Choose a variation of toes to bar that allows you to complete the 7 reps with no more than 1 break per round

* There is also the option to reduce reps

## FRONT SQUATS

* The front squat comes from the floor, so this should be something that athletes can easily clean

* Choose a weight that will be completed unbroken on every round

## LOGISTICS

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

* 400 Meter Bike Erg

* 500 Meter Row

* 20/14 Calorie Schwinn Bike

* 14/10 Calorie Assault or Echo Bike

# STRATEGY + WOD (35:00 - 60:00)

## TOES TO BAR & FRONT SQUATS

* The rep scheme and design of the workout encourages big sets on the indoor movements

* If you see yourself breaking the toes to bar later in the workout, break into 2 quick sets from the beginning

* If you are more confident in the movement, push for unbroken sets from the start

* The front squat takes more effort to break, as you would have to clean the bar back up before starting your next set

* With that being said, aim to complete all 7 reps unbroken once the bar is on the shoulders

## RUN

* The run is essentially the "rest" of the workout

* You can slow the runs down a touch to ensure unbroken sets on the inside movements throughout the 20 minutes

* Only speed up the runs if you are confident in immediately starting your toes to bar and/or going unbroken once you're inside

# AFTER PARTY

*"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 Thursdays, we'll include optional cool downs that you can walk your class through as a group.*

## PICK 1 EXTRA PIECE FROM LINK

Friday, October 11

If you're not making mistakes, you're not taking risks, and that means you're not going anywhere. The key is to make mistakes faster than the competition, so you have more changes to learn and win.

—John W. Holt, Jr. theysaidso.com theysaidso.com
WOD image

Daily WOD

main CrossFit Games Open 20.1 - Rx'd

10 rounds for time of:

8 Ground-to-Overheads, 95/65 lbs

10 Bar Facing Burpees

Time cap: 15 minutes

# DAILY MINDSET

**Enthusiasm is common. But endurance, is rare. Angela Duckworth**

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals cant change us. They cant even move us. What does, are reasons. Its not the goal of losing 5 pounds that drives her forward its because she wants to set the example to her daughter that were not genetically pre-determined to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. Its where we draw our endurance from.

Goals and enthusiasm arent wrong to have, but they cant be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

# "Open 20.1"

10 Rounds:

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

Time Cap: 15 Minutes

***Kilos: 43/29***

# HEAT 1 STRATEGY + WOD (25:00 - 40:00)

## GROUND TO OVERHEAD

* This workout leaves us with several options

* The first is: "Do we clean and jerk or snatch?"

* This answer is athlete dependent based on how heavy the weight is

* If there is a second thought about the weight or the technique of the snatch, the clean and jerk is likely the better option

* If the weight is fairly light and athletes are comfortable with the movement, the snatch can be quicker

## BAR FACING BURPEES

* The second question is: "Do we step up or jump up the burpee?"

* Watching the live steam of the 20.1 announcement, even some of the best athletes in the world are stepping up from the very beginning

* This option helps control the heart rate and is more consistent that the jump up

## PACING

* A 10-round workout is a great test of pacing

* We want to find a pace that we are confident in maintaining across the whole workout

* There are two places to "slow down" that can help you find the right speed for you

* The first is the barbell, where you can break into 2-3 sets can help you stay smooth

* If you see yourself breaking later in the workout, break from the beginning

* **2 Sets:** 4-4

* **3 Sets:** 3-2-2

* The second place to slow down is the burpees

* Steady reps where you don't slow down at all are the goal

* Coming off the 10th rep, athletes should be able to immediately grab their barbell for their first set

* Finding a place to slow down can help your round splits from rounds 1-10 stay pretty close

main CrossFit Games Open 20.1 - Scaled

10 rounds for time of:

8 Ground-to-Overheads, 65/45 lbs

10 Bar Facing Burpees*

Time cap: 15 minutes

*may step over bar on burpees

main CrossFit Games Open 20.1 - Teens 14-15 / Masters 55+

10 rounds for time of:

8 Ground-to-Overheads, 65/45 lbs

10 Bar Facing Burpees

Time cap: 15 minutes

main CrossFit Games Open 20.1 - Scaled Teens 14-15 / Scaled Masters 55+

10 rounds for time of:

8 Ground-to-Overheads, 45/35 lbs

10 Bar Facing Burpees*

Time cap: 15 minutes

*may step over bar on burpees

Sweat Class

main 20.6--Sweat Version!

10 rounds for time of:

8 Bumper Plate Ground-to-Overheads, 25/15 lbs

10 Burpee-to-Plates

Thursday, October 10

One does not accumulate but eliminate . It is not daily increase but daily decrease. The height of cultivation always runs to simplicity.

—Bruce Lee theysaidso.com theysaidso.com
WOD image

Daily WOD

main Team Awesome!

1 rounds, 5 mins per station, of:

Ski Erg Calorie

Rest 3 mins

D-Ball Over Shoulder, 80/60 lbs

Rest 3 mins

Burpee

Perform this like "Fight Gone Bad," by rotating

immediately to the next station every 5 mins,

the clock does not stop or reset between stations.

Daily Mindset: "Struggle + Progress = Confidence"--Angela Duckworth.

Confidence isn't something you are born with. It's something you build up by doing hard things and overcoming them. Easy tasks don't build confidence. Struggling through a hard task and seeing measurable progress gives you the confidence to take on bigger and harder tasks. This is what forges strong and gritty people. Jump off that cliff and grow wings on the way down.

General: This 21 min WOD (15 mins of work, 6 mins of rest) is a team work out. Split the class into three teams. Each team will move through each station where only one athlete will work at a time. Pick a team strategy that allows you to maximize your reps. There is 3 mins rest between movements, so each athlete should be sprinting through their effort. It is ok for athletes to use different weights on the D Balls. Score is total number of reps of all three movements.

Ski Erg: Choose a strategy (# of cals or time) that allows you to keep intensity at a max.

D Ball: Choose a weight that you can do 3-5 reps each before switching.

Burpees: choose a rep scheme that allows you to keep intensity high.

Wednesday, October 9

It isn't what you have, or who you are, or where you are, or what you are doing that makes you happy or unhappy. It is what you think about.

—Dale Carnegie theysaidso.com theysaidso.com
WOD image

Daily WOD

main After Party

Every 1 min for 20 mins, alternating between:

5 Pause Overhead Squats, 50% 1RM

12 Toes-to-bars

16 Single Arm Dumbbell Clean & Jerks, 50/35 lbs

Handstand Walk Practice

12/9 Ski Erg Calories

main WOW Air

3 rounds for time of:

50 Air Squats

Run, 400 m

30/24 Rows

D-Ball Run, 50/30 lbs, 200 m

# "WOW Air"

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Wreck Bag Run (50/35)

***Kilos: 22.5/15***

## GENERAL

* This 3-round workout is designed to be low skill and high effort

* With simple movements, athletes can focus more on their effort than the movements themselves

* Looking for this workout to take somewhere between 20-30 minutes to complete

## RUN / WRECK BAG RUN

* The 400 meter runs are completed with no weight

* The 200 Meter Wreck Bag runs should be completed with a weight that allows athletes to run the whole time

* If unable to use a Wreck Bag, run with another weighted object of some kind (medicine ball, sandbag, plate, empty sled...)

* **If unable to 400 Meter Run:**

* 800 Meter Bike Erg

* 28/20 Calorie Assault Bike or Echo Bike

* 40/28 Calorie Schwinn Bike

* Increase Row to 50/35 Calories

* **If Unable to 200 Meter Wreck Bag Run: **

* 100 Meter Farmers Carry

* 200 Meter Ski Erg

## ROW

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

# STRATEGY + WOD (30:00 - 60:00)

## GENERAL

* The best part of today's workout is that there are no movements to break-up

* This is 20+ minutes of just moving

* Instead of figuring out what to break-up, athletes simply have to find their max sustainable speed across the 3 rounds

* Let's find a speed in round 1 that athletes are confident in holding on to in round 2

* They can ask themselves: "How fast can I go in round 1 without having to slow down in round 2?"

* If the first two rounds are approached correctly, athletes will be able to push the last round - even possibly making it their fastest

# AFTER PARTY

*"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 Thursdays, we'll include optional cool downs that you can walk your class through as a group.*

## Wednesday Primer

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 12 Toes to Bar

Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Assault Bike

Tuesday, October 8

Luck is a dividend of sweat. The more you sweat, the luckier you get

—Ray Kroc theysaidso.com theysaidso.com
WOD image

Daily WOD

main Detention

Complete as many rounds as possible in 12 mins of:

6 Strict Handstand Push-ups

9 Deadlifts, 225/155 lbs

30 Double Unders

# DAILY MINDSET

**The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge. - Steven Hawking**

One of the largest dangers in life is a closed mind. The scariest part: we often dont even realize its even happening. Its never done on purpose.

Its how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. Its the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, All I know, is that I know nothing.

Grateful for what we have learned, yet eager to climb higher.

# Deadlift

Build to a Heay Set of 5

# "Detention"

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

***Kilos: 102.5/70***

## 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

## 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

* Double Dumbbell Strict Press

## 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)

# STRATEGY + WOD (40:00 - 60:00)

## STRICT HANDSTAND PUSH-UPS

* The big sticking point in today's workout will likely be the strict handstand push-ups

* With small reps numbers on all three movements, we're back on the wall pretty quickly

* This means there is not a ton of rest before we're back on the strict handstand push-ups

* 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

## DEADLIFTS & DOUBLE UNDERS

* The size of the set on both these movements is dependent on how comfortable you are on the wall

* If you're confident with strict handstand push-ups, we can push for bigger sets and faster transitions

* If you're less confident on the wall, small sets are also the best option here, as they give you more rest before heading back to the strict handstand push-ups

* Think 2-3 sets on the deadlifts and 1-2 sets on the rope

* **Deadlifts:**

* 2 Sets: 5-4

* 3 Sets: 3-3-3

* **Double Unders:**

* 2 Sets: 15-15 or 20-10

# AFTER PARTY

*"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 Thursdays, we'll include optional cool downs that you can walk your class through as a group.*

## Bike Recovery

20 Minute Recovery Effort

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

20 GHD Sit-ups

20 Hip Extensions

main Deadlift

Deadlift 1x5

Use the heaviest weight you can for the set.