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CrossFit WOD, April 3, 2021

By April 2, 2021No Comments


Daily Mindset
"Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk" – Doug Larsen
When we hear the phrase "communication skills", we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – "expression skills".
Although expression skills is part of communication, it’s one half at best. Great communicators are far better listeners, than speakers.
"Empathy" is the focus in great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgement, and fully present to connect.
The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.

[5:00-12:00] 200m run
30 Seconds Good Mornings
30 Seconds Elbow Rotations
200m run
30 Seconds Back Squats
30 Seconds Strict Press & Reach
200m run
30 Seconds Romanian Deadlifts
30 Seconds Front Squats

MOBILITY [12:00-18:00] Front Rack Stretch: 1 Minute
Active Twisted Cross: 1 Minute
Forearms Stretch: 1 Minute
Barbell Ankle Stretch: 1 Minute

Specific Prep
[18:00-25:00] BARBELL MOVEMENTS – The Elbows
• With 3 barbell movements to work through today, we’re going to keep the focus on the elbows for each
• We’ll cover each of the teaching points below more in depth in today’s Daily Video :
• Hang Power Cleans: Be fast with the elbows by loosening your grip following the jump
• Front Squats: Drive the elbows away from the knees no matter which direction you’re going
• Push Press: Drive the elbows forward on the return from overhead to get back to a good front rack
Movement Prep
• 5 High Hang Power Cleans
• 5 Hang Power Cleans
• 5 Pausing Front Squats (3 Seconds in Bottom)
• 5 Front Squats
• 5 Strict Press
• 5 Push Press

[25:00-30:00] 1 Round With Workout Weight:
4 Hang Power Cleans
4 Front Squats
4 Push Press
4 Calorie Assault Bike

Casino Royale (AMRAP – Rounds and Reps)
20 Hang Power Cleans (75/55)
20 Front Squats (75/55)
20 Push Press (75/55)
200m run

OPEN (RX+) (95/65)

• Today is great practice for keeping barbell work aerobic and learning to breathe while moving a bar.
• We’re going light and long in this 20-minute workout
• Use one barbell weight for all movements
• This weight should be based on whatever movement is the most challenging for athletes
• Within the workout, we’re looking to complete each barbell movement within 3 sets
• We expect athletes to complete around 3+ to 5 rounds over the 20 minutes

• The weight is light, but the reps are high
• Let’s plan on picking a break-up scheme that is deliberate and sustainable from round 1
• It’s not about the size of the set, it’s about the length of our rest
• Consider the following options for breaking up 20 reps: 2 Sets: 12-8, 3 Sets: 8-7-5, 4 Sets: 5-5-5-5
• Don’t feel like you have to stick with one option the whole time

Casino Royal (BUILD) (AMRAP – Rounds and Reps)
20 Hang Power Cleans (45/35)
20 Front Squats (45/35)
20 Push Press (45/35)
200m run

3 Sets:
10 Strict Toes To Bar
:20 Seconds Hanging L-Sit
30 AbMat Sit-ups

Rest As Needed Between Sets

At Home Program
Metcon (AMRAP – Rounds and Reps)
20 Double Dumbbell Hang Power Cleans
10 Shuttle Runs [10 Meters] 20 Double Dumbbell Front Squats
10 Shuttle Runs [10 Meters] 20 Double Dumbbell Push Press
10 Shuttle Runs [10 Meters]

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