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WOD

CrossFit WOD, April 30, 2021

By April 29, 2021No Comments

4.30.2021

Daily Mindset
"Perfection can be spelled with the word paralysis." – Churchill
The act of "starting" is all to often the most challenging.
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.
This defense mechanism is amazing for avoiding predators. It can save our life! But on the hand… it can also prevent it.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.

Warm-up
(3:00-10:00)
Jog 200m
+
30s High Knees
30s Alternating Quad Stretch
30s Slow and Controlled Air Squats
30s Medicine Ball Strict Presses
+
Jog 200m

Mobility
1:00 Pigeon Pose (each side)

Specific Prep
[12:00-22:00] WALL BALLS – Focus: Once the ball hits the hands hips back and down fast! Think "hands, hips, pull down".
A common error in the Wall Ball is mis-timing of the catch. If an athlete starts to squat too soon, once the ball makes into the hands, the athlete can be pulled forward into the toes. This will affect the depth of the athlete, as well as a poor line of action for the next Wall Ball Shot. Click Video
Movement Prep (7:00)
• 6 Wallball Front Squat (3 slow + 3 fast)
• 6 Wallball Push Press to Target – Coaches: cue hips extend then press ("hips then hands!")
• 6 Wall Ball Shots: 3 reps with a pause at the catch (arms extended and OH) before sending hips back and squatting AND 3 more reps, with no pause this time to smooth out pulling ball down into chest before squatting. (This kind of practice teaches the athlete to control the ball, rather than the ball controlling them)
• The Test – 12 Wall Balls unbroken in under :30s
– Coaches: this will determine if our athletes have the appropriate loading.

RUN – Focus: Accelerate out of the turn!
When turning around, accelerate out for 5-10 strides. It won’t make a huge difference physically, but mentally it will give you a kick-start.
Movement Prep (2:00) – It’s very important to warm-up the run! This will be a fast pace.
• 3 x 100m Build-Ups
• The goal is to increase speed on each 100m, focusing on acceleration out of the turn.

Front Squat – Tempo
Weight will be light and tempo slow. Slowing down allows you to feel the positions and muscle groups working. Focus on movement today. Tempo is the best tool for "Mind over Muscle"
PREP
5 empty bar Front Squats @5551
– Coaches: call out tempo, look for control and positions!

Weightlifting
[22-38:00]
Front Squat (@5551; 5,5,5; every 4:00)
build small ONLY if tempo is PERFECT
Front Squat (@3232; 4-6 reps x 3 sets; every 4:00)
build each set ONLY if tempo is PERFECT

Metcon
[40:00-55:00]
Karen! Run! (Time)
10 Rounds For Time [15 min FIRM time cap] 12 Wall Balls (20/14)
100m Run

OPEN (RX+): same as FITNESS

GOALS/STIMULUS
• Conditioning Category: SPRINT
• 10:00-14:00 workout
• Scoring – total time to complete the workout.
• The challenge of "Karen! Jump!" is to keep each round under a minute!

WALL BALLS
• The goal is to choose a load that can be unbroken for every round.
• 12 Wall Balls = ~30 seconds

RUN
• This distance should tell you something – It’s quick!
• 100m Run = Less then :30

Karen! Run! (Time)
10 Rounds For Time [15 min FIRM time cap] 12 Wall Balls (14/10)
100m Run

MURPH Prep
Weight Vest Training (2)
MURPH Prep #7 (Time)
Weight Vest Training (2)
For time – no partitioning reps
400m run
25 pull ups for time
50 push ups for time
75 air squats
400m run

At Home Program
Metcon (Time)
10 Rounds For Time:
12 Single Dumbbell Thrusters (Switch arms every round)
100m Run

Equipment Free
10 Rounds For Time:
12 Squat Jumps
100m Run

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