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CrossFit WOD, April 2, 2021

By April 1, 2021No Comments


Daily Mindset
"Trade your expectation for appreciation, and the world changes around you" – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

[5:00-12:00] Row 2 Minutes Easy
30 Seconds Each
Box Step-ups
Active Samson
Alternating Bird Dogs
Shoulder Taps
Active Spidermans
Inchworm to Push-up

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-15:00] Pigeon Pose on Box: 45 Seconds Each Side
Dumbbell Assisted Straddle Stretch: 45 Seconds

Specific Prep
• The big theme across all movements today will be the hips and the shoulders
• In both of these burpee movements, hitting the hips and shoulders at about the same time on the ground can lead to better efficiency and less strain on the upper body
• When the hips make contact first, we can "worm" down and tax the chest a ton
Movement Prep
3 Burpees
3 Burpee Box Jump Overs
3 Single Dumbbell Burpee Box Step-Overs (Lighter Weight)

ROW – Hips and Shoulders
• As we push away from the machine, we want the hips (seat) and shoulders (handle) to move at the same rate until we finish our slide
• A big mistake here is that athletes will swing their shoulders way back before they finish pushing with the legs
• You can’t be on the slide and the swing at the playground at the same time and you can’t on the rower either
• Think "finish the slide, then swing"
Movement Prep
20 Seconds Just Legs Rowing (No Lean Back or Pull)
20 Seconds Full Stroke

DEADLIFTS – Hips and Shoulders
• The same idea from rowing applies to the deadlifts
• The hips and the shoulders should move at the same time until the bar passes the knee
• To feel this out, we’ll complete a segmented deadlift where we pause in several spots
• This gives athletes a better chance to feel out their body in space and coaches to see potential faults
• The pauses with a light weight will take place on the way up and down at:
• One inch off the floor
• Below the knees
• At the finish position
Movement Prep
5 Segmented Deadlift (one inch, below the knee, finish)
5 Regular Deadlifts
Build to Workout Weight

[25:00-30:00] 1 Round With Workout Weight:
3 Burpee Box Jump Overs
100 Meter Row
3 Deadlifts
3 Single Dumbbell Burpee Box Step-Overs

Burpee Box Jump Over TEST (Time)
For time
50 Burpee Box Jump Overs (24/20")

TIME CAP is 6:00 – This is a HARD CAP

Your score is time to complete. If you time cap, please put 6:00 + 1 second for each rep not completed/

For RX for FITNESS and OPEN you have to jump.
BUILD: Step Up and Overs are allowed

Pull It Together (AMRAP – Rounds and Reps)
600/500 Meter Row
9 Deadlifts (225/155)
12 Single Dumbbell Box Step-Overs (24"/20") (35/25)

OPEN (RX+): DL (275/185) DB (50/35)

This AMRAP will start at 7:00 on clock, exactly 1 minute after BBJO Test is over.

• Today’s two part workout starts with 50 burpee box jump overs for time (OR AMRAP 6:00)
• You do not have to stand to full extension on top of the box
• We’ll score rounds and reps for this AMRAP 13
• Expect to complete about 3 rounds of work during this time period

• Choose a heavier weight that can be completed in at least sets of 3

• Like the jump over, you do not have to stand to full extension
• You can switch arms and legs as needed on this movement, as long as 12 reps are completed

Pull It Together (BUILD) (AMRAP – Rounds and Reps)
600/500 Meter Row
9 Deadlifts (135/95)
12 Single Dumbbell Box Step-Overs (24"/20") (25/15)

Metcon (Distance)
Handstand Walk Speed Conditioning

5 Rounds of AMRAP 1:00
20 Double Unders
Max Distance Handstand Walk

Rest 30 Seconds Between Rounds

At Home Program
Metcon (AMRAP – Rounds and Reps)
15 Lateral Squat Jumps Over Dumbbells
12 Double Dumbbell Deadlifts
9 Burpees

600/500 METER ROW
• 600 Meter Run
• 1,200/1,000 Meter Bike
• 500/400 Meter Ski Erg
• 75 Burpees
• Box jump overs
• Double Dumbbell Deadlift
• Single Dumbbell Deadlifts

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