wodify-daily
Friday

CFM2 – M2-60

WOD Demo Video:
https://player.vimeo.com/video/400629201?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → We are looking for fast rounds and quick transitions with the movements. Everything should be unbroken and try to hold a hard pace on the run.

*Coach Focus* → We want to quickly demo the burpee box jump over and talk about POP but our focus will mainly be on the clean and jerk today.

*Total Time* → 6 Min Warm-Up // 5 Min Teaching // 12 Min Workout // 4 Min Finisher

**INTRO**
Today is all about quick transitions! We have 12 minutes of 10 alternating DB clean and jerk, 5 burpee box jump overs, and a 200 meter run. The DB clean and jerk is a total of 10 reps, so 5 each arm. This is going to be our main focus today as coaches. We want to keep athletes to a simple progression so they can cycle these quickly. The cue to look out for is two jumps, as you take athletes through the teaching portion of class today. Make sure they are using weights that will allow for unbroken everytime they get back to those DBs.

The whole workout we should see quick and continuous movement. Burpee box jump overs are only 5 reps so these should be non-stop. Get right into them and get them done with. Encourage athletes to push the pace on the run today. They should keep the runs to 1:00 or less, or decrease the distance of the run. Continue this pace for the whole workout and transitions should blend into each other as athletes move from one movement into the next. Challenge your athletes to hold to 2:00 each round. Be ready to scale back if we see athletes falling behind.

**STIMULUS**
Weightlifting, gymnastics and monostructural movements with low volume and short-moderate duration. Not a lot of volume in the movements so the goal is to hold unbroken. The load on the clean and jerk should be moderate to moderate-heavy and be unbroken for the whole workout. We want to see smooth and non-stop movement on the burpee box jump overs. Ke

Warm-up

Warm-up (No Measure)

100m run

Then…

AMRAP 5:00

5/5 DB Deadlift

5/5 DB Push Press

5 Up-Down Step Up

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Alt. DB Clean & Jerk

5 Burpee Box Jump Over

200m Run

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Backpack Ground to Overhead

5 Burpee Over Backpack

200m Run

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

2:00 Plank Hold*

20 Feet Together Squats

1:00 Farmer Hold (AHAP)

*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.

(No Measure)

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