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CrossFit WOD, December 16, 2019

By December 15, 2019No Comments


Daily Mindset
How to be happy Step #1

Stop worrying about what you cannot control.
There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will –Epictetus

AMRAP 5:00 (or 2-3 rounds whichever is faster)
Hip Flow:
Pigeon pose on box 1:30/leg

Teach/Movement Prep
DB box step up:
– performance focus: options to hold the DB
– Move. prep: 2-3/ leg w/ lighter DB

Side plank and star plank
– Performance focus: keep shoulders stack and engaging glutes
– Move. Prep: practice 10-15s/side

– Performance focus: eyes on the DB/KB
– Move Prep: 1 rep each side w/ lighter DB/KB

Front squat
– Performance focus: pushing off all of your foot, not just front or back
– Move prep: @workout tempo, with empty bar 5 reps

Front Squat (@20X0; 5,3,1, 5,3,1; rest 2:00)
Build each set – 2nd wave heavier
Front Squat (@30X0; 3,2,1, 3,2,1; rest 2:00)
Build each set – 2nd wave heavier
Front Squat (@2011; 10,8,6, 10,8,6; rest 1:30)
Build each set – 2nd wave heavier

Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00 @80%
Air bike 1:30 @ 75-80%
10 DB box step overs 24"/20"(one DB – 35/20)
15s star plank
2 Turkish Get ups RIGHT side (35/20)
15s start plank LEFT
2 Turkish Get ups LEFT Side (35/20)

BUILD: Bike / box step overs (25/15) / side plank / 1 TGU right / side plank / 1 TGU left

Keep pace tough but consistent. We are continuing to refine our ability to pace through these 20 minute workouts today.

Barbell / Extra Strength
Hip Thrust ((banded) 15-20reps x 3; rest 60s)
Single Leg RDL (@20X0; 10-12 reps/leg x 3; rest 60s)
with landmine or DBs
Rower Hamstring Curl (@20X0; 12-15 reps x 3; rest 60s)
KB Front Rack RNT Reverse Lunge (@10X0; 10-12/leg; rest 30sec x 3)
Extended Plank (45-60sec; rest 30sec x 3)
1 second = 1 rep
Single Arm Ring Row Hold (30sec/arm; rest 90sec x 3)

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