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CrossFit WOD, April 18, 2020

By April 17, 2020No Comments


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

Daily Mindset
"Iron Sharpens Iron"
Jealousy is a challenging topic to talk about.
There’s two mindsets that we can speak to here – "Zero Sum", and "Non Zero Sum".

The "Zero-Sum" mindset is when one looks at others who have accomplished "X" and thinks: Why them? Why isn’t it me? The other, "Non-Zero Sum", looks at those same people and accomplishments, but has a different approach: If they can do it, so can I.

It is most challenging in those who we compete against.
But even our fiercest competitors are truly only a benefit to us. They push us further forward, just as the rising tide lifts all ships.

One is jealousy (if you win, I lose), and one is inspiration.
Both are very, very powerful. Both, in different directions.
Iron sharpens iron if we allow ourselves to see it that way.
Let’s choose to be inspired.

Warm-Up / Teach / Movement Prep
30 Seconds Dumbbell Deadlift
30 Seconds Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms

DB movements – "Core to extremity"
All of these start with the hips and core and move outward, so lets dial in that crucial starting point today. Bracing our midsection and firing through our hip extension on every rep will maximize power no matter what DB movement we are working on
3-5 DB power cleans per arm
5 goblet squats
3-5 squat clean thrusters per side

Bodyweight movements – Core to Extremity"
Sometimes with bodyweight it’s less obvious, but this concept rings true here too. A strong core allows movement in all planes and directions to be more powerful, fast, and efficient. Check in with your midsection on all these practice reps.
3 DB curls each arm
5 push ups
7 air squats

Mashed Potatoes (3 Rounds for reps)
ROUND 1: On the 0:00…
5 Rounds of "Strict Cindy" or "Sindee"
50 Single Dumbbell Power Cleans

ROUND 2: On the 8:00…
4 Rounds of "Strict Cindy" or "Sindee"
40 Dumbbell Goblet Squats

ROUND 3: On the 16:00…
3 Rounds of "Strict Cindy" or "Sindee"
30 Alternating Single Arm Squat Clean Thrusters

1 round of " Strict Cindy" = 5 Strict Pull-Ups + 10 Push-ups + 15 Air Squats
1 round of "Sindee" = 5 biceps curls/arm + 10 push ups + 15 air squats

• This 3 part workout is scored separately, with the score being the sum of all three parts
• Choose weights and variations that enable you to complete each part in 5-7 minutes
• You will rest the remainder of the 8 minutes until the next part begins
• Each part begins on the 8 (0:00, 8:00, 16:00)
• With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
• With rest built-in, let’s shoot for really large sets on the dumbbell movements
• Power Cleans and squat clean thrusters will alternate each rep

No Equipment Version:
On the 0:00…
5 Rounds of "Sindee"
50 Odd- Object Ground to Shoulder

On the 8:00…
4 Rounds of "Sindee"
40 Odd-Object Squats

On the 16:00…
3 Rounds of "Sindee"
30 Odd-Object Thrusters

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