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WOD

CrossFit WOD, February 10, 2020

By February 9, 2020 No Comments

2.10.2020

Daily Mindset
"Think like an immigrant. Act like an artisan."
To "think like an immigrant"… where nothing is owed to me. Nothing promised. There’s no legacy spot awaiting me, and I’m not owed a job, a title bump, or a promotion. That no matter what or who I was yesterday, I’m brand new here, today. So I better plan to work harder than I ever have before to achieve my goals.
And to act, "like an artisan". In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.
Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we must earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.

Warm-up
(0-10:00)
1 Minute
Easy Bike
Easy Row
Glute Bridges
+
30 Seconds
Moderate Bike
Moderate Row
Wall Squats
+
20 Seconds
Fast Bike
Fast Row
Jumping Air Squats
+
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Mobility (10-15:00)
Couch Stretch: 1:30/ Side
Kneeling Split: 1-2 Minutes Each Side

Strength
(15-45:00)
For the squat waves, feel free to tak the entire class time today. If youa re quick through squats, use the extra time to work on some skills before jumping into the Metcon!
Back Squat (6,4,2 6,4,2, 6,4,2)
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%

**Based on your 5RM

Back Squat (10,6,4 10,6,4 10,6,4)
Set 1: 10 Reps @ 66%
Set 2: 6 Reps @ 72%
Set 3: 4 Reps @ 78%
3 Minutes Rest
Set 4: 10 Reps @ 72%
Set 5: 6 Reps @ 78%
Set 6: 4 Reps @ 84%
3 Minutes Rest
Set 7: 10 Reps @ 78%
Set 8: 6 Reps @ 84%
Set 9: 4 Reps @ 90%

**ALL percentages are based on your 5RM**

Metcon
(45-60:00)
Roadie (Time)
EMOM 10:00
Bike 10/8 cals

OPEN:(RX+): 15/10 cals
BUILD: 8/6 cals

NOTES:
• Pick a calorie number you can hold for all 10 rounds
• You should have 10-20s of "rest" each round, so another way to look at this is pick a calorie number you can hit for all 10 round in 45s or less

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