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WOD

CrossFit WOD, December 20, 2019

By December 19, 2019No Comments

12.20.2019

Daily Mindset
How to be happy Step #5
Simplify your life
"Straightforwardness and simplicity are in keeping with goodness. The things that are essential are acquired with little bother; it is the luxuries that call for toil and effort." –Seneca

Warm-up
Tabata air bike
2 rounds at easy pace
3 rounds at moderate pace
3 rounds at fast pace
stay on bikes for 10s rest and slow spin

Teach/Movement Prep
(5-15:00)
RDL
Performance focus: keeping back straight | Move prep: 3-4 reps at workout tempo w/ empty bar

Suitcase lunge
Performance: using the front leg – not "kicking off" back leg | Move prep: 3 reps per leg w/ lighter DB

Side plank band pull
Practice 3-5 reps per side

DB goblet squat
Performance focus: elbows up/torso vertical/active bottom position | Move prep: 35 reps at workout tempo

Strength
(15-35:00)
Back Squat (@2222; 6,5,4; rest 2:30)
GOAL is perfect tempo, building each round to a hard set of 4
Back Squat (@3331; 6,5,4; rest 2:30)
GOAL is perfect tempo, building each round to a hard set of 4
Back Squat (@3031; 8 reps x 4 sets; rest 1:3)
all sets at same weight build from last week’s weight (moderate)

Metcon
(35-60:00)
Metcon (Time)
3 rounds
8-10 Romanian DL @4010
rest 30s
8-10/leg DB suitcase lunges
rest 15s b/t legs & 30s after both
20/arm Side Plank band Pull
rest 30s
6-8 DB goblet squats @25X1 (50/35)
rest 1:00

BUILD: RDL @2011 / lunges (w/ no weight) / side plank hold (no band pull ) / goblet squat w/ DB @3311 (35/20)

Barbell / Extra Strength
Z Press (@30X2; 6-8/reps; rest 60sec x 3 )
sitting OH press
Incline Dual DB Prone Row (11X3; 6-8/reps; rest 60sec x 3 )
Also called a chest supported Incline Row

Incline Single Arm DB Bench Press (@31X0; 6-8/arm; rest 60sec x 3 )
This week’s variation is holding 2 DBs, and alternating arms while holding the non-working arm at the top
Seated DB Hammer Curl (@2020; 10-12 reps; rest 60sec x 3 )
Metcon
3 rounds of
C1) Turkish Get Up Complex:
4 Single Arm Turkish Sit Up R + 2 Turkish Get Up R
4 Single Arm Turkish Sit Up L + 2 Turkish Get Up L
rest 30s

C2) Kettlebell Side Plank: 30sec/side; rest 30s

C3) Strict Knees to Elbows from Rings: @2020; 8-10 reps; rest 90s

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