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WOD

CrossFit WOD, February 12, 2020

By February 11, 2020 No Comments

2.12.2020

Daily Mindset
"Sometimes you will never know the value of a moment, until it becomes a memory." – Dr. Suess
Words from a children’s book, but words that reach far beyond.
It’s easy to get caught up in "life".
To be so focused on chasing our next goal. Hunting that next accomplishment.
Dr. Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, they do not create memories. Only today can.

Warm-up
(0:00 – 12:00)
Partner Warm up- AMRAP 8:00
Alternate partners working / planking
15 plate hops
50′ Walking Lunge (Bodyweight)
50’ Bear Crawl
• Buddy Not Working is Holding Plank:
• Round 1: Front Plank
• Round 2: Right Side Plank
• Round 3: Left Side Plank

MOBILITY (12:00 – 15:00)
Pigeon Pose: 45 Seconds Each Side Click Here
Couch Stretch: 45 Seconds Each Side Click Here

Teach/Movement Prep
(15:00 – 25:00)
DOUBLE UNDERS – The Heels
Movement Prep
20 Seconds Easy Single Unders
20 Seconds Higher Single Unders
40 Seconds of Double Under Practice
Movement Subs
Reduce Reps
30 Single Unders
30 Seconds of Practice

Barbell -Jump Timing
Movement Prep
With Lighter Weight:
6 Deadlifts
6 Clean high pulls
6 power cleans

FRONT RACK REVERSE LUNGES – The Heels
Movement Prep
6 Bodyweight Reverse Lunges
With Empty Bar:
6 Front Rack Reverse Lunges

Primer
(25:00 – 35:00)
1 Round
With Lighter Weight:
6 power cleans / KBS
12 Double Unders
6 Front Rack/Goblet Reverse Lunges (3 Each Side)
+
Build to workout weight
+
1 Round
With Workout Weight:
4 power cleans / KBS
12 Double Unders
4 Front Rack/Goblet Reverse Lunges (2 Each Side)

Metcon
(35:00 – 60:00)
Punching Bag (5 Rounds for reps)
5 Rounds
AMRAP 3:00 each:
10 Power Clean (95/65)
20 Double Unders
10 Front Rack Reverse Lunges (95/65)
20 Double Unders
Rest 1 Minute Between Round

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

GENERAL
• With rest built in, the first goal is to move for as much of the 3 minutes as possible
• The second goal is to keep each round within a few reps of each other
• A good way to do this is to declare your first round as your lowest score round
• After the first round, you can aim to just get 1 rep better
• This keeps you just outside your comfort zone instead of starting fast and living in the panic zone for the final 4 rounds

Power Cleans
• Think small sets here to get through bar quick, maybe not unbroken, because we can’t blow our grip in the first round…we have 5! Options include, 5-5 or 6-4, or 5-3-2
Front Rack Lunges LUNGES
• Once the bar is up to the front rack, it makes sense to hold on for unbroken sets so you don’t have to do anymore cleans

DOUBLE UNDERS
• Shoot for unbroken sets on the double unders if possible
• With a lot of transitions, lay the rope down neatly to avoid lost time during the 3-minute windows

Punching Bag (BUILD) (5 Rounds for reps)
5 Rounds x AMRAP 3:
10 Russian Kettlebell Swings (45/35)
40 Single Unders
10 Goblet Squat Reverse Lunges (45/35)
40 Single Unders

Rest 1 Minute Between Round

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