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WOD

CrossFit WOD, April 9, 2020

By April 8, 2020No Comments

4.9.2020

Daily Mindset
"Excitement comes from the achievement. Fulfillment comes from the journey."
Winning the award is exciting.
Fulfillment is looking back at the hard work put in.
There’s irony when think we think about defining moments. We build up in our minds that accomplishing that "thing" will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.
The real defining moments are the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.
The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

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
Warm Up
30 Seconds Each
Performed with a Single Light Kettlebell:
Farmers Carry (30 Seconds Each Side)
Front Rack Carry (30 Seconds Each Side)
Overhead Carry (30 Seconds Each Side)
Kettlebell Deadlifts
Kettlebell High Pulls
Russian Kettlebell Swings
Goblet Squats
Single Arm Strict Press (30 Seconds Each Side)
Front rack reverse lunges

TEACH/PREP
Sumo DL High Pull – arms straight until hips/legs extend
3 sumo DL
3 Sumo DL high pulls

Presses – tight tummy – no arch in low back
20s hold in starting position w/ DB/KB in rack position
2-3 reps per side

Reverse front rack lunge – chest up!
3 reps per leg no weight
3 reps per leg with workout weight

Double unders – eyes up
SUBS for today: 100 singles, 1 minute of practice, or reduce reps to something you can complete in 1 minute

Reverse burpees
Subs: rolling splits, using hands for a "boost", or elevated surface

Weightlifting
Sumo Deadlift High Pull (3 sets x 12-15 reps; rest 30s)
LIGHTER DB: 3 sets x 20-25 reps

HEAVIER DB: 3 sets x 6-8 reps

Half Kneeling Single Arm DB Press (3 sets x 8-12/arm; rest 2:00)
LIGHTER DB: let’s slow reps down to 4s up & dn

HEAVIER DB: standing single arm push press; 3 sets x 4-6 reps

Metcon
Dizzy Bat (AMRAP – Rounds and Reps)
"Dizzybat"
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees

"Dizzybat" (No Equipment Version)
AMRAP 18:
60 Line Hops
30 "Odd-Object" Reverse Lunges
15 Reverse Burpees

STIMULUS
• Using a single dumbbell in this longer AMRAP workout
• Dumbbell will be held with both hands across the chest for these reverse lunges
• Pick a weight that you can complete the 30 alternating lunges in one unbroken set
• Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout

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