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WOD

CrossFit WOD, April 17, 2020

By April 16, 2020No Comments

4.17.20

Daily Mindset
"A fall into a ditch can make you wiser."" – Chinese Proverb
A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.
Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into "ditches" several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.
A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts, and where to learn from. But there’s a reason the quote above reads "can" make you wiser. It’s a choice to learn.

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
5 Rounds:
5 Russian Baby Makers
20s high knees + 20s butt kickers + 20s toe touches
12 Dumbbell deadlifts

TEACH/PREP
SA farmer carry & SA press – hips and shoulders squared
Let’s focus on bracing that midsection today and not doing these fast, but WELL.

DB swings
Set upper back to help recruit your back to help with holding onto the DB today.

Toe Raises – "squeeze legs"
Video: https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be
Let’s stick with the same theme as the farmer carries, and keep these reps slow and controlled. Squeezing the legs help keep that tight hollow body position.

Weightlifting
Single Arm Dumbell Press (ONE set – max reps Right side; rest as needed)
Single Arm Dumbell Press (ONE set – max reps Left side; rest as needed)
Push-ups (@2020; 3 sets x max reps; rest 1:00)
Hold that tempo! 2s down and 2s up
DB bicep curl (@2020; 3 sets x 8-10/arm; rest 2:00)
Heavier DB option: 5 sets x 4-6 reps/arm, tempo @1010
Lighter DB option: 3 sets x 12-20 reps/arm

Metcon
Spaceship (Time)
5 Rounds For Quality:
100m Single DB Farmers Carry (switch hands at 50’)
30 Dumbbell Swings
15 Toe Raises

STIMULUS
• Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time
• Move with purpose through the three movements
• Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 – 2 sets
SUBS
Single DB Farmer’s Carry
• 50 Single DB Step-Ups
Metcon (Time)
4 Sets:

• 12-18 Weighted Sit Up
• 20-24 Russian Twist
• 16-20 Leg Raise Over DB/KB

use a weight you can do each movement in 1 or 2 sets

Rest 2:00 between sets

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