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CrossFit WOD, April 30, 2020

By April 29, 2020No 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.

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
1 Round:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Front Plank
2 Rounds:
30 Seconds Push-up to Down Dog
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Slow Air Squats
Calf stretch 1:00 per leg
Couch stretch 1:00 per leg

• On all 3 movements, let’s focus on locking the hips
• In the air squat, this means locking the hips out at the top of each rep by pushing the hips forward and squeezing the glutes
• In the push-up, locking the hips allows you to keep the body in a straight line while isolating the upper body to do the work
• In the strict pull-up, locking the hips keeps you in a hollow body position and ensures the hips do not contribute to the movement in the form of a slight kip; for DB rows, lets hinge at the hip and focus instead on keeping back flat.

• 10 Odd Object Rows, Dumbbell Weighted Strict Pull-ups
• Deficit Push-ups, Hand Release Push-ups, Elevate Hands to Box or Bench, Knee Push-ups
• Dumbbell Goblet Squats

3 Rounds:
4 DB rows / 2 Strict Pull-ups
4 Push-ups
8 Air Squats
Increase pace slightly each round to match workout pace for 3rd round

Metcon (Weight)
3 Sets:
30s DB Bent Over Row Hold (Right)
30s DB Bent Over Row Hold (Left)
30s DB Overhead Hold (Right)
30s DB Overhead Hold (Left)

Rest 1 Minute Between Sets

• Today’s Strength work is focused on isometric holds
• Let’s choose weights that are challenging, but allow for unbroken 30 second holds
• You can use one weight across or increase over the 3 sets
• If you only have lighter weights available, lengthen out these holds to 45-60 seconds
• If you only have heavier weights available, shorter these holds to 15-25 seconds
• There is no rest between each movement, but 1 minute of rest between rounds

Cindvee (AMRAP – Rounds and Reps)
10 DB row (5/side) [5 Strict Pull-ups if you have a pull ups bar] 10 Push-ups
15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Remove extra weight

• For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
• You can use a weight vest or a back pack loaded with weight
• You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight

• If you don’t have a weight vest or backpack, you can complete:
• Dumbbell Weighted Strict Pull-ups
• Dumbbell Goblet Squats
• If you don’t have weights – you can also simply complete the 20 minutes without weight

• The added weight will cause a lot more fatigue in these movements than usual
• Imagine how you would be breaking up the weighted movements if you were 10 rounds into the workout and do that from round 1
• Slow down the air squats to allow the upper body time to recover
• When you lose the weight at 10 minutes, see if you can maintain a similar break-up strategy

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