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WOD

CrossFit WOD, April 1, 2021

By March 31, 2021No Comments

4.1.2021

Daily Mindset
"You’re remembered for the rules you break." – General MacArthur
There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.
That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.
These "unspoken rules" that society lives by can hold us back. The "unspoken beliefs" that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.

Warm-up
[5:00-12:00] Line Drills "in place"
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Side Shuffles
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

MOBILITY [12:00-15:00] Banded Hip Extension 1:30/side

Specific Prep
[15:00-20:00] RUN – The Feet
• The foot strike in the ground when running will look very similar to how we jump rope
• The feet land directly under the body and we absorb the weight with the front of the foot
• The feet should also react to the ground like a bouncing basketball instead of spending too much time in contact with the ground
• The big differences with jumping rope and running is that we have to move forward and use one foot at a time
• We’ll work through a little progression to feel out efficient running form
• We’ll start with hops in place on two legs and work towards a full run
Movement Prep
30 Seconds Hops in Place
30 Seconds Forward Hops
20 Seconds Pulls in Place
100 Meter Run

ABMAT SIT-UPS – The Feet
• Feet position on the AbMat Sit-up is based on personal preference – there is no right or wrong
• Some athletes prefer to go with their feet pressed together in a butterfly position, while others opt to keep the legs straight out front
• Note that the butterfly option will likely tax the abs more, while the legs out front method will recruit more of the hips flexors
• Athletes can feel out both in movement prep to find the option that keeps them moving most efficiently through the workout
Movement Prep
7 "Butterfly" Sit-ups
7 "Legs Out" Sit-ups

Metcon
[20:00-55:00]
Midline Miles (Time)
For Time:
50 AbMat Sit-ups
200 Meter Run
50 AbMat Sit-ups
400 Meter Run
50 AbMat Sit-ups
800 Meter Run
50 AbMat Sit-ups
1 Mile Run

STIMULUS/GOALS
• CC: SUSTAIN/PACER
• This simple, but effective workout includes just two movements: abmat sit-ups and running
• The low complexity means that we can focus on pacing and effort over skill
• As the core fatigue from the abmat sit-ups would begin to accumulate, the distance on the run increases
• This means that athletes will have more time for the midline to "recover", which allows them to effectively keep moving forward as the reps add up
• We expect this workout to take around 20-30 minutes to complete

MODIFICATIONS FOR RUN:
• Row Meters (250-500-1000-2000)
• Bike Meters (500-1000-2000-4000)

Midline Miles (BUILD) (Time)
For Time:
35 AbMat Sit-ups
200 Meter Run
35 AbMat Sit-ups
400 Meter Run
35 AbMat Sit-ups
200 Meter Run
35 AbMat Sit-ups
800 Meter Run

At Home Program
Same as Class workout today!

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