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WOD

CrossFit WOD, February 11, 2020

By February 10, 2020 No Comments

2.11.2020

Daily Mindset
"Creativity is allowing one to make mistakes. Art is knowing which ones to keep." – Scott Adams
We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.
We learn after mistakes, no question about that, but there’s something even more important here – the will to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life on safe.
Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our "art".

Warm-up
(0-12:00)
8 Minutes For Quality:
300 Meter Row
15 Air Squats
30 Seconds Push-up to Down Dog
15 Double/Single Unders

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Teach/Movement Prep
Teach (12-25:00)
Push Press
Movement Prep
2-3 Dip pause x 5s
2-3 Launch Bar off shoulders
2-3 Push press

Thruster
Movement prep
2-3 pausing Front squats
2-3 thrusters

Row
Movement Prep
5 cals, increase pace every 5 calories,

Strength
(25-40:00)
Push Press (4 sets x 6 reps; rest 2:00)
ALL sets at the same weight
Build from last week’s weight by 2-4%

Metcon
(45-60:00)
Blitzen (Time)
5 Rounds: (15 min CAP)
20/15 Calorie Row
10 Thrusters (100/70)

OPEN(RX+): Thrusters (115/85)

GENERAL
• Expect the 5 rounds to take between 8-15 minutes to complete

THRUSTERS
• The barbell in "Blitzen" starts from the floor, not the racks
• Aim for something 1 weight jump up from what you’re accustomed to using in common thruster workouts
• The goal here is to pick a break-up strategy that we can realistically hold across the 5 sets
• 1 set is awesome, but only if that is something that can be maintained
• If you’re planning on 2 sets at some point, let’s do that from the beginning
• When we plan the break, the rest is a lot shorter than if we’re forced to break because of fatigue

ROW
• Row at a pace that supports your strategy on the barbell
• This is ideally the fastest pace that allows for an immediate transition to the bar for your planned set
• You should be able to get off the rower, walk to the barbell, and start your first set of thrusters
• This is better than rowing fast, taking a long chalk break, then starting the thrusters
• Row methodically, focus on your breathing, and smash the barbell

Blitzen (BUILD) (Time)
5 Rounds: (15 min CAP)
20/15 Calorie Row
10 Thrusters (75/55)

Extra Aerobic Capacity
Metcon (6 Rounds for reps)
6 rounds
Run/Row/Bike* 400m at 85% aerobic pace
Rest/walk 2:00

*Bike = 1000m or .62 miles

Choose one modality for all 6 sets.

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