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WOD

CrossFit WOD, April 29, 2020

By April 28, 2020No Comments

4.29.2020

Daily Mindset
"The carpenter doesn’t show up to the job with a single hammer, and a single nail."
To the carpenter, no two jobs are the same.
He may bring the exact same toolbox, yet each build has something different about it. So we realize, it’s not the tools that made it different… it’s something about the carpenter.
Think of every skill and craft we practice as a vote towards a larger goal. The goal of adaptability. To be able to flow into any situation, like water, able to approach from a hundred different angles.

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
WARMUP
1 Minute Active Spidermans
40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)
1 Minute Frog Hops
40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)
1 Minute Mountain Climbers
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)

TEACHING – "BIG JUMP"
• The most challenging parts of the workout today will likely be the double dumbbell hang power cleans and push jerks
• Rather than relying on the smaller muscles of the arms to do the work, let’s lean on the big muscles of the lower body to get the weight to our shoulders and overhead
• Be mindful of jumping with straight arms and launching the bells off the shoulders with the lower half
• With 8 rounds of "Dumbbell DT" in total, pulling and pressing early can compound quickly
• Efficient movement pushes off excess fatigue and allows you to stay moving more consistently

PREP
Burpees: 3 push ups + 3 frog hops + 3 burpees
Jump Squats: 3 "bottom half" air squats + 3 slow air squats + 3 fast air squats + 3 jumping squats
DB movements
4 DL per arm (w/ lighter weight)
4 hang power cleans per arm
4 shoulder to OH per arm
Then repeat with workout weight

Metcon
Grip and Rip (Time)
[On the 0:00] For Time: (9:00 time cap)
21 Burpees
1 Round of "Dumbbell DT"
18 Burpees
1 Round of "Dumbbell DT"
15 Burpees
1 Round of "Dumbbell DT"
12 Burpees
1 Round of "Dumbbell DT"

IF YOU FINISH before 10:00 on clock you get to rest until 10:00 before stating part 2. If you time cap, your score is 9:00 + 1 second for each rep left to finish that round.

[On the 10:00] For Time: (no time cap)
21 Jump Squats
1 Round of "Dumbbell DT"
18 Jump Squats
1 Round of "Dumbbell DT"
15 Jump Squats
1 Round of "Dumbbell DT"
12 Jump Squats
1 Round of "Dumbbell DT"

1 "round" of DB DT round =
Right side
6 SA DB Deadlifts
5 SA DB Hang Pwr. Cleans
4 SA DB Push Jerks
+
Left side
6 SA DB Deadlifts
5 SA DB Hang Pwr. Cleans
4 SA DB Push Jerks

STIMULUS
• Part 1 of the workout is for time (with a 9:00 cap to allow at least 1:00 rest) and begins on the 0:00
• In this section, you’ll alternate between burpees and 1 round of "Dumbbell DT"
• We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2
• Part 2 is also for time and begins on the 10:00
• In this section, you’ll alternate between jump squats and 1 round of "Dumbbell DT"
• There is no time cap for this part
• Your score is the sum total in time of part 1 and part 2

DUMBBELL DT
• There are multiple options we have based on the equipment you have available
• You are ideally able to complete the hang power cleans and push jerks unbroken for each round of "Dumbbell DT"
• HEAVIER DB OPTION: If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 4-3-2/side can help you achieve the desired stimulus

TIPS
• Move at a steady pace through the burpees and jump squats that allows you to thrive on the rounds of "Dumbbell DT" that follow
• Break-up "Dumbbell DT" in a similar way to how you would break up the traditional workout with a barbell

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