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WOD

CrossFit WOD, December 19, 2019

By December 18, 2019No Comments

12.19.2019

Daily Mindset
How to be happy Step #4
Want Less
"No person has the power to have everything they want, but it is in their power not to want what they don’t have, and to cheerfully put to good use what they do have." –Seneca

Warm-up
1 round of:
200-m row
15 air squats
20-m bear crawl, forward and backward
15 ring rows
10 PVC pass-throughs

Teach/Movement Prep
(10-25:00)
L-sit and handstand hold
2 sets for 30s of a high plank hold
2 sets for 20s of push up to down dog
2 sets of a wall walk + 10-second hold
1:00 of handstand and L-sit practice.

Back squat
5 tempo back squats with an empty barbell @3030
5 jumping back squats with an empty barbell
5 back squats with an empty barbell – workout tempo/speed
5 back squats at intended workout weight
+
Practice round Perform 20-seconds of each movement:
Back squats
L-sit
Ring rows
Handstand hold
Row

Metcon
Metcon (5 Rounds for reps)
8 rounds of Tabata back squats (95/65)
Rest 1:00
8 rounds of Tabata L-sit
Rest 1:00
8 rounds of Tabata ring rows
Rest 1:00
8 rounds of Tabata handstand hold
Rest 1:00
8 rounds of Tabata row

BUILD: back squats (45/35) / deadbugs / ring rows / High plank hold / row

Notes:
** The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
** For L-sit and handstand hold, count the number of seconds maintained in the hold.
** Athletes will complete 8 rounds of 20 on/10 off of each movement before moving to next movement.
** SCORE is lowest # of reps in the 8 rounds of each movement (5 rounds / 5 movements)
** Try to pick a rep scheme you can hold for 8 rounds versus, lots of reps at the beginning and much fewer by the last round.

Extra Aerobic Capacity
Metcon (10 Rounds for reps)
3-4 rounds of
Run 2:30 @ 80% Aerobic Pace
Rest walk 200m
+
3-4 rounds
AB 2:30 @ 80% Aerobic pace
Rest walk 200m
+
3-4 rounds of
Row 2:30 @ 80% Aerobic Pace
Rest walk 200m

• 10 sets this week! That means pick your WORST movement of the 3 and do 4 sets of that exercise. The others only get 3 sets.
• No rest between modalities

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