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WOD

CrossFit WOD, April 11, 2020

By April 10, 2020No Comments

4.11.20

Daily Mindset
"When you have one foot in the past, and one in the future, you piss on the present."" – Dan Harris
It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.
Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.
It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

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
WARM UP
AMRAP 8:00 for quality
10 jumping jacks
20s plank hold
10 knuckle drags
10s side plank each side
10 air squats
20s hold at bottom of air squat
10 russian KBS

Mobility
calf smash 1:00 per side
Cat/cow flow 1:00
Couch stretch 1:00
Pigeon pose 1:00/side

Teach/prep
Double unders – snappy wrists
20s Fast singles with focus on wrists then straight into 20s DU or DU practice
Subs: jumping jacks, lateral hops, dot hops, or 100-80-60-40-20 single unders

Sit ups – swing the arms
Use your arm’s momentum to get a little boost off the ground each rep
5 slow sit ups w/ no arms
5 sit ups with arm swing

Kettlebell swings – drive through heels
Lets engage that posterior chain for our swings today!
DB swing (Russian swings) as an option if no KB, or odd object DL if no DB/KB

Metcon
Layup (Time)
For time
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into…

5-10-15-20-25:
Kettlebell Swings
Jump Squats

Notes:
• Longer 2 part workout today, so pace the front end of the workout to allow for some push on the back end of swings and jump squats

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