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CrossFit WOD, February 1, 2020

By January 31, 2020No Comments


Daily Mindset
"If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all." – Michelangelo
A quote from a man who is recognized as one of the greatest artists of all time.
There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.
It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.
Greatness is not by chance. It is by choice. Let’s get to work.

(0:00 – 12:00)
Line Drills
200 Meter Run
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk

MOBILITY (12:00 – 15:00)
Banded Hamstring Stretch: 1:00 Each Side
Lax ball on box hamstring smash 1:00 each side
Have one partner start with lax ball and one start with band and then switch after 2:00

Teach/Movement Prep
(15:00 – 20:00)
RUN – Fall Forward
Movement Prep
100 Meter Banded Partner Drill
200 Meter Run

BURPEE BOX JUMPS – Fall Down & Getting Off the Box
Movement Prep
3 Burpees
3 Burpee Box Jumps (Lower Height)
3 Burpee Box Jumps (Workout Height

(20:00 – 25:00)
1 Round Each
100 Meter Run
2 Burpee Box Jumps

Outside the Box (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump (24"/20")
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps…

BUILD: adjust height of box as needed + burpee box step ups.

SCORE = rounds completed by both partners + reps (runs don’t count as a rep for today)

• Athletes can expect to complete somewhere between 10-15 rounds
o 15 Rounds = 1500 meters of running and 120 Burpee Box Jumps
o 10 Rounds: 1000 meters of running and 55 Burpee Box Jumps
• As you get into the later rounds, the runs will likely be the same speed, but the burpee box jumps will significantly add up in time
• While the rounds get longer as you go, you’ll also get more rest

• The runs will be fast early, but as the workout goes on, hold a run pace that allows you to smash the burpee box jumps

• The first half of the workout matters far less than the last half, so start smart and hold a pace that you can keep working at later on
• More important than speed early on is setting yourself up for strong sets of burpee box jumps later on in the workout
• In rounds 1-10, there are 55 Burpee Box Jumps
• In rounds 11-15 (Only 5 Rounds), there are 65 Burpee Box Jumps

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