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CrossFit WOD, April 23, 2021

By April 22, 2021No Comments


Daily Mindset
"When doing your risk analysis, how do you measure the risk of doing nothing?"
There will always be a reason to wait. Always a reason to push to tomorrow. To await that "right moment". This is a pitfall we’ve all found ourselves in… we wait for perfect.
Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.
A lens to view these decisions through, is to put us 10 years from now.
What is is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?
Sometimes the biggest risk is never taking one.
Sometimes we just need to jump, and build our wings on the way down.

[5-12:00] 2:00 moderate row
30s each:
Active spiderman
Push up to down dog
Cat/cow flow
Active Sampson
Air squats
Toe touches
Arm swings (15s forward/15s backwards)
Leg Swings (15s forward/15s lateral)

Specific Prep
Focus: The head kisses the floor
• Handstand Push-Ups require an enormous amount of upper body strength & control to be done in a safer manner
• If athletes cannot show this control, they should refrain from performing Handstand Push-Ups until they can.
Movement Prep
(All the below progressions can be performed with feet on a box)
1. :20 Handstand Hold or Feet on Box Hold
2. 3 x Negative Handstand Push-Ups w/ a :2 hold at the bottom (before coming off the wall)
3. 3 x Strict Handstand Push-Up

Deadlift – Look at the spine. If the spine is neutral, check that the shoulders don’t move behind the bar too quickly. This creates the bar moving away from the base of support (frontal plane)
5 slow Deadlifts w/ 2s pause at just off the ground, Just above the knees, and at top
5 regular tempo Deadlifts

SQUAT CLEAN: Focus: "Soggy Arms vs. Straight Arms"
• The idea is have our athletes take tension/slack out of the bar, but straightening the arms in the set-up. This doesn’t mean locked, but take any bend out of the elbows. When this is done well, the bar and bumpers make a clinking noise.
Movement Prep
1. Hold athletes in the set-up for 5s x 3 sets
Coaches: look at the arms (don’t forget a quick spine check). If they are bent, cue "straighten the arms" or "chest up". This will help create a neutral spine.
2. 3 x 1 Power Clean + 1 Front Squat
Coaches: focus on feet & hips in the Power Clean / Focus on elbows and grip in the squat
3. 5 Squat Cleans –
Coaches: Focus on straight arms in set-up and elbow position in the squat. Some athletes will have to release the closed in order for the athlete to drive the elbows up.

Specific Prep
PUSH JERK – Focus: Lock out the arms before the feet (or heels) hit the ground
• There is a lot going on in the Push Jerk. For today, let’s focus our coaches’ eye on the overhead position.
• We are looking for straight arms, arm pits facing out, and bar balanced between mid-foot and the heel.
• Cue athletes to "punch" vs. press. Yes there is a press, but it’s really a press under aka "punch under".
• The arms punch up hard and then the feet make full contact with the ground.
Movement Prep
5 Strict Press w/ :30 Hold at the top – Coaches: look for a sound overhead position (listed above)
5 "Jump, Land & Punch" w/ no load – Coaches: look at the arms extending fully before feet making contact with the ground. This is hard to see, so we will have to step further back.
5 Push Jerk w/ :3 Hold in the receiving position (w/ an empty Barbell) – Coaches: look for the same thing as above. "Punch the arms straight", then feet hit the ground DEMO
5 Slow Push Jerk Cycles: From the overhead position, slowly lower the bar to the shoulder, then perform another Push Jerk – Coaches: look for the bar coming down in a straight line and not around the face.
Build to opening weight

Squat Clean + Split Jerk (every 1:30; 1.1 x 6 sets)
FITNESS: Build or stay at same weight for all sets – looking for moderate/heavy weights with maintaining solid form
OPEN (RX+): all sets at 80-85% of 1RM
Power Clean + Front Squat + Push Press (1.1 x 6 sets every 1:30)

Metcon (2 Rounds for reps)
EMOM 10:00
1: 4-6 Strict HSPU
2: 8-10 Deadlift (185/135)

FITNESS: Can use up to 2 abmats today.
OPEN (RX+): hands and head on same plane

* CC: Grind/Practice
* Looking to get solid practice reps in on this classic Crossfit Couplet.
* Today is a great day to get outside your comfort zone and prectice HSPU.
* Lots of options on HSPU progression, choose something that challenges you!
* Deadlift weight shoul dbe lighter/moderate. We are looking for the 8-10 reps unbroken each set.

Round 1 = total HSPU reps
ROund 2 = Total DL reps

Metcon (2 Rounds for reps)
EMOM 10:00
1: 2-5 wall walks (scaled open standard)
2: 8-10 deadlifts (115/85)

Weight Vest Training (1)
Murph Prep #3 (Weight Vest Training #1) (Time)
5 rounds FOR QUALITY
200m run
15 air squats
9 burpees
6 pull ups

*Rest 30s after each round before starting next

If you are not using a vest for this year’s Murph, complete this same workout without the vest

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