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WOD

CrossFit WOD, April 16, 2020

By April 15, 2020No Comments

4.16.20

Daily Mindset
"Work your land" – Tim Storey
If the farmer focuses on the fruit, and ignores the root, the tree will never grow.
To "work our land" is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.
And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.

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
EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating) + arm swings
Minute 3: 20 Air Squats
Minute 4: 20 Dumbbell Swings

TEACH/PREP
DB snatch – "Zip the jacket"
Use this cue to remind yourself to keep that DB close to your body all the way up and all the way back down to the ground.
Prep
3 DB DL per side
3 DB high pull per side
4 alt. DB snatches

OHS – "pull bar apart"
This cue we hear a lot, but really what are we trying to get athletes to do? We want those shoulders externally rotated so they are in best position to hold weight overhead.
PREP
Practice setting shoulders
3 BTN snatch push press
3 snatch drops
3 OHS

Metcon
Rancy (Time)
"Rancy"
5 Rounds For Time:
400m Run
10 Alternating Dumbbell Snatches
25 BROOMSTICK Overhead Squats (or PVC pipe, band, or if you have a bar, empty bar)

STIMULUS
• Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout
• Let’s treat the run as somewhat of a buy-in – The workout isn’t necessarily "won" there. It is "won" by thriving on the snatches and overhead squats
• A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round

SUBS
RUN: 20 x 10 Meter Shuttle Runs

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