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WOD Blog
 | Wed, Nov 20 2019 |  |
 | Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (37 days ago) |
Wed Nov 20 2019 Double Jointed(Time) Wednesday November 20 2019 Warmup (on own or with partner) Silverback Primer 3 Sets Each Side: 7 Single Arm Dumbbell Bench Press 7 Single Arm Dumbbell Bent Over Row https://www.youtube.com/watch?v=lPtUdftz5sU&feature=youtu.be ________________________________________ Pausing Overhead Squat 5 Sets of 1 (rack) *10 Second Pause in Bottom Set 1: 50% of 1RM OHS Set 2: 55% of 1RM OHS Set 3: 60% of 1RM OHS Sets 4-5: Build to a Heavy SUBSTITUTIONS • If unable to Overhead Squat, the next best option would be to Front Squat - as that has a similar torso angle to the Overhead Squat ________________________________________ WOD: 'Double Jointed' AMRAP 16: 15 Overhead Squats 95/65 55+(65/45) 30 Double Unders 15 Deadlifts 95/65 55+(65/45) 30 Double Unders Scoring: Rounds + Reps STRATEGY OVERHEAD SQUATS • We can center all our efforts around the overhead squats today, as they are likely the most challenging movement • Lets aim for 1-2 sets here throughout the workout • 1 Set: 15 2 Sets: 8-7 or 9-6 DEADLIFTS & DOUBLE UNDERS • Approach these two movements in a way that allows you to complete the overhead squats in 1-2 sets • It is better to break these up more in order to break the overhead squats up less • These two movements are also much easier to break than the overhead squats • If you break up the overheads squat more than once, you have to complete more snatches that don't count towards your score and expend extra energy • Take one break on the rope and a few breaks on the bar as needed • Double Unders: 1 Set: 30 2 Sets: 15-15 or 20-10 • Deadlifts: 2 Sets: 8-7 or 9-6 3 Sets: 5-5-5 or 6-5-4 SUBSTITUTIONS Double Unders Reduce Reps 40 Seconds of Practice 45 Single Unders (1.5x) |
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