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CrossFit WOD, April 8, 2021

By April 7, 2021No Comments


Daily Mindset
"The Marshmallow Experiment"
The experiment conducted decades ago began by bringing in children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.
Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later.
Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.
The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.
The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.

[3-15:00] Moderate pace
Row 2:00
Bike 2:00
400m jog
Fast pace:
Bike 1:00
Row 1:00
200m run
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press
5 Front Squats
5 Romanian Deadlifts

Specific Prep
[15-30:00] ROW – The Hands
There are two things we can think about on the rower today that involve the hands
First Thing:
• Let’s maintain a full, but relaxed grip with the thumb under the handle
• Let the lats and the legs do the work, not the arms/forearms
Second Thing:
• Keep a horizontal path with the hands on the way in and out
• Maintain a straight line like you’re running your hands along a table
Movement Prep
• 30 Seconds Easy Row

PULL UPS – The Hands
There are two things we can think about on Pull Ups today in regard to our hands. Width and grip.
First, width. There is a sweet spot for everyone, but ideally we want to start somewhere just outside shoulder width. The wider you go the shorter ROM, but more taxing on grip. The narrower you go the longer you’ll have to pull for each rep to get chin over bar.
Second, Grip: Let’s wrap that thumb around and try to bend that bar through your pinky finger. This puts a lot better tension through your shoulder and upper back and allows for better recruitment of the lats in the pull up.
Movement Prep
20s active hang + 20 dead hang
20s chin over bar hold – press through pinkies to get back involved!
5 kip swings
5 kipping pull ups

• Let’s create a checklist for the hands today in the deadlift:
• Placed Underneath the Shoulder Blades
• Mixed Grip Likely Best (One Palm Forward, One Back)
• As Close to the Outside of the Body As Possible Without Dragging Up Legs
• Pulling Back Into the Body Throughout the Lift
• These checkpoints cover proper set-up position, most efficient grip, and keeping the bar close to the body
Movement Prep
30 Seconds Empty Bar Deadlifts
10 Light Weight Deadlifts
5 Moderate Weight Deadlifts

Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00
1000m row
10 Deadlifts (135/95)
400m Run
10 Pull Ups

OPEN (RX+): Row + DL (185/135)

• Weight should be light on the Deadlifts today. Dial in form, treat each set of 10 in workout like a weightlifting set.
• Pace on rower and running should be moderate and SUSTAINABLE. Every round on rower should feel the same and be within 5s of each other between rounds. No drop off!
• Treat Pull Ups like the DL, looking for good quality movement, not fast reps. Breaking into sets is ok today, but aim for 1-3 sets max.

Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00
1000m row
10 Deadlifts (95/65)
400m Run
10 Pull Ups (w/ band -or- Ring Rows

At Home Program
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00
800m run
10 Double DB Deadlifts
10 lateral burpees over DB
1:00 plank hold

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