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WOD

CrossFit WOD, February 13, 2021

By February 12, 2021No Comments

2.13.2021

Daily Mindset
"I attribute my success to this – I never gave, or took, any excuse." – Florence Nightingale
The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is "out of my control". That this was a fluke, or a chance event, and there’s nothing I could do differently next time.
On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.
Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Warm-up
[5:00-12:00] 30 Seconds Each
Easy Row
Box Step-ups
Barbell Good Mornings
Barbell Back Squats
Moderate Row
Box Jumps + Step Down (Low Box)
Barbell Elbow Rotations
Barbell Strict Press & Reach
Faster Row
Box Jumps + Step Down (Workout Box)
Barbell Romanian Deadlifts
Barbell Front Squats

MOBILITY [12:00-15:00] Child’s Pose on Box: 1 Minute
Barbell Ankle Stretch: 1 Minute
Forearms Stretch on Box: 1 Minute

Teach / Specific Prep
[15:00-25:00] BOX JUMP OVERS – Balance
• We’re aiming for a balanced landing in the box jump over today
• The reason we picked this focus point is because if we can notice in this non-weighted movement, we’ll be able to better recognize it with the weighted movements today
• Most of the efficiency in lifts come down to balance across the foot
• During these box jump overs today, pay attention to:
• Jumping Through the Whole Foot
• Landing Softly with the Whole Foot on the Box
Movement Prep
• 5 Box Jump Overs (Lower Height)
• 3 Box Jump Overs (Workout Height)

ROW – Straight In and Out
• The reason we chose a straight handle path for the row is because it is also important on the barbell
• Aim to keep the handle between the two screws on the side of the machine where the chain inserts
• Focusing on balance in the box jump over and handle path when rowing will also lead to better focus on the barbell
Movement Prep
• 30 Seconds Easy Row

MACHO MAN – Straight Up
• We’re jumping slightly forward on the box jump overs, but we want to keep the bar moving straight up on these barbel lifts
• The bar is ideally balanced over the center of the foot throughout each of these movements
• Here is something to think about for each movement:
• Power Cleans: Hips Up and Elbows Up Instead of Both Forward
• Front Squats: Elbows Lead the Way Out of the Squat
• Push Jerks: The Bar Will Be Pressed to Where the Forearms Are Pointed
Movement Prep
• 5 Hang High Pulls
• 5 Hang Power Cleans
• 5 Power Cleans
• 5 Front Squats
• 5 Push Jerks
• 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Primer
25:00-30:00] 1 Round With Opening Round Weight:
4 Calorie Row
3 Box Jump Overs
2 Power Cleans
2 Front Squats
2 Push Jerks

Metcon
[30:00-60:00]
Cho To-Go (3 Rounds for reps)
AMRAP 5:
40/33 Calorie Row
20 Box Jump Overs (24"/20")
AMRAP "Macho Man" (95/65)

Rest 5 Minutes

AMRAP 5:
30/22 Calorie Row
15 Box Jump Overs (24"/20")
AMRAP "Macho Man" (135/95)

Rest 5 Minutes

AMRAP 5:
20/18 Calorie Row
10 Box Jump Overs (24"/20")
AMRAP "Macho Man" (165/115)

OPEN: (RX+): barbell: (135-155-185 / 95-105-135)

STIMULUS
• CONDITIONING CATEGORY: THRESHOLD/PUSH
• These high intensity intervals start with a buy-in of row calories and box jump overs
• After completing the listed work at the first two stations, you’ll complete as many rounds and reps of "Macho Man" with the time remaining
• Enter total reps on the barbell as your score for each round
• As the weight increases, we’ll have more time at the barbell, as the row and jumps decrease
• With rest built in today, the goal is to move with urgency through these 5-minute windows
• The goal is to get everyone to the barbell, so cap the row and box jump overs at the below times for each round:
• 1st Round: 4 Minutes
• 2nd Round: 3 Minutes
• 3rd Round: 2 Minutes
MACHO MAN
• 1 Round of "Macho Man" is: 3 Power Cleans + 3 Front Squats + 3 Push Jerks
• Choose weights that allow for:
• 1st Round: 3 Unbroken Rounds When Fresh (Light-Moderate)
• 2nd Round: 2 Unbroken Rounds When Fresh (Moderate)
• 3rd Round: 1 Unbroken Round When Fresh (Moderate-Heavy)
Cho To-Go (BUILD) (3 Rounds for reps)
AMRAP 5:
35/25 Calorie Row
20 Box Jump Overs (24"/20")
AMRAP "Macho Man" (75/55)

Rest 5 Minutes

AMRAP 5:
25/20 Calorie Row
15 Box Jump Overs (24"/20")
AMRAP "Macho Man" (95/65)

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
10 Box Jump Overs (24"/20")
AMRAP "Macho Man" (115/85)

BUILD Macho Man Complex = 3 Hang Power Clean + 3 Front Squat + 3 Push Press

Extra Open Prep
Metcon (Time)
3 rounds
9 bar muscle ups
18 single Arm DB Hang Clean and jerk (50/35)
25’ HS walk

At Home Program
Metcon (3 Rounds for reps)
3 Rounds x AMRAP 5:
50 Meter Dumbbell Farmers Carry
1 Round of "Dumbbell Macho" Man

Rest 5 Minutes Between Rounds

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