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CrossFit WOD, April 10, 2020

By April 9, 2020No Comments


Daily Mindset
"When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice." – Simon Sinek
Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.
Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.
Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

30 Day Burpee Challenge
Daily Burpee Count (AMRAP – Reps)
How many EXTRA burpees for the April challenge did you do today? (Max of 30)

Warm-Up / Teach / Movement Prep
3 Sets
10 Lateral Jumps over Dumbbell
10 Alternating Dumbbell Cleans
5 Dumbbell Push Press/arm
5 Push-ups

Hamstring stretch 1:00/leg
Child’s pose 1:00

Alternating Dumbbell Clean and Jerks
Flat back and extend hips before bending elbows
4 reps practicing alternating each rep

Burpees – Keep feet wide
5 Frog hops
3 Burpees

Kalsnew (Time)
For Time:
100 Alternating DB Clean and Jerks

*On The Minute – 5 Burpees over DB (facing DB)

• Working through 2 different movements in this conditioning piece
• 3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time
• No need to extend the hips fully on our burpees today
• Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks
• DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
• Let’s choose a DB weight that would allow you to hit 30+ reps when fresh
• When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell
• Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks
• Your score will be however long it takes you to finish 100 DB Clean and Jerks
• Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
Metcon (AMRAP – Reps)
Lower Body Pump Session

3:00 Max Rep Alternating Pistols OR Pistol practice

Rest 2:00

3:00 Max Rep Unweighted Rear Foot Elevated Split Squat (RFESS)

Rest 1:00

Max Rep Set HEAVY RFESS Right Side

Rest :30

Max Rep Set HEAVY RFESS Left Side

Score is # of Pistols

Switching Unweighted Split Squats every 10 Reps is recommended

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