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WOD

CrossFit WOD, April 28, 2021

By April 27, 2021No Comments

4.28.2021

Daily Mindset
"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.

Warm-up
(3:00-8:00)
30 Seconds of Jumping Jacks
30 Seconds of Active Samson Stretch
30 Seconds of Bodyweight Good Mornings (Hands Behind Head)
30 Seconds Push-up to Down Dog
20 Seconds of Glute Bridges
20 Seconds of Single Leg Glute Bridge (Right)
20 Seconds of Single Leg Glute Bridge (Left)

Mobility
30 Second Calf Stretch on Post (each side)
1 Minute of Child’s Pose

Specific Prep
[8:00-20:00] DOUBLE UNDER – Focus: "Jump Tall, Stay Tall"
• Avoid hunching forward. There should only ever be a slight bend in the hips and the knees. Stay tall. Stay proud.
Movement Practice
Contrast Drill – moving back and forth between ideal and not ideal.
20s Singles Unders – "staying tall"
10s Singles Unders – "being small" – This one should feel awkward and hard.
20s Single Unders – "staying tall"
1:00 Double Under Practice – "stay tall"

DEADLIFT/HANG POWER CLEAN/PUSH JERK – Focus: "Drive Through The Heels"
• The Heels are the Root of all Power!
• Keep the heels down for as long as possible. A flat foot is strong foot.
• Only AFTER the legs extend, the heel will lift.
• HOT SPOT – Watch for athletes tiring to artificially get to the toes prematurely.
Movement Practice for the AMRAP (9:00) – Coaches focus on the heels stay down as long as possible
5 Deadlifts (3s pause at set-up and finish)
5 Hang Power Cleans (3s pause at set-up, receiving position, and finish)
5 Push Jerks (3s pause at set-up, receiving position, and finish)
(We uses ‘pauses’ to help identify static faults – 3s is long enough to see 2-3 athletes with a quick eye)
+
Begin build for weightlifting portion of class (first 2-4 warm up weights x 3-5 reps)

Weightlifting
[20-40:00]
Deadlift (Build to a TOUGH single)
NOTES:
We haven’t gone super heavy on the deadlift in a while, so today is to gauge we your currently sit with absolute strength in the deadlift. Work up to a tough single or set of 3 today to establish a starting place for our progression through this cycle!
Deadlift (Build to a TOUGH set of 3)

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