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WOD

CrossFit WOD, February 14, 2020

By February 13, 2020 No Comments

2.14.2020

Daily Mindset
"You are what you do, not what you say you’ll do". – C.G. Jung
With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.
Spending our breath on words is wasted effort, and is always better spent on action. The is the only measurable difference between the armchair quarterback, and the actual quarterback.
I can’t hear what you’re saying, because your actions speak so loudly.

Warm-up
WARMUP (0:00 – 12:00)
1 Minute
Easy Row
Active Samson
PVC Pass Throughs
45 Seconds
Moderate Row
Active Spidermans
PVC Overhead Squats
30 Seconds
Faster Row
Push-up to Down Dog
PVC Overhead Squats (More Narrow)

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

MOBILITY (12:00 – 15:00)
Pec Stretch on Wall: 30 Seconds Each Side
Child’s Pose on Box: 1 Minute
Drop Ankle Stretch: 30 Seconds Each Side

Teach/Movement Prep
(15:00 – 25:00)
OVERHEAD SQUATS – Hand Position
Movement Prep
Establish Hand Position
5 Pausing Overhead Squats
5 Overhead Squats

CHEST TO BAR PULL-UPS – Hand Position
Movement Prep
10 Scap Pull-ups Click Here
5 Kip Swings
1-3 Strict Pull-ups
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups

BURPEE BOX JUMPS – Hand Position
Movement Prep
3 Box Jumps
3 Burpees
3 Low Burpee Box Jumps
3 Workout Height Burpee Box Jumps

ROW – Hand Position
Movement Prep
Touch On in Practice Round

Primer
(25:00 – 30:00)
1 Round
6 Overhead Squats
3 Pull-ups/CTB/ring rows
6 Calorie Row
3 Burpee Box Jumps/steps

Metcon
(30:00 – 60:00)
Water Weight (Time)
3 Rounds:
25 Overhead Squats (75/55)
15 Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)

OPEN(RX+): CTB pull ups

OVERHEAD SQUATS
• With the lighter overhead squats, let’s aim for 1-3 sets per round
• Choose the option that you see yourself also holding in rounds 2 and 3
• Break less if possible to avoid doing extra snatches

CHEST TO BAR PULL-UPS
• Keeping the same idea here as the overhead squats – pick a break up that you see yourself holding in rounds 2 and 3
• These are easier to break than the squats, as the effort to jump back up is far less than a snatch, so think somewhere between 1-5 sets:

BURPEE BOX JUMPS & ROW
• Move at a steady, robotic pace on both of these movements
• Find a speed that allows you keep moving and stick to your strategy on the two bar movements

Water Weight (BUILD) (Time)
3 Rounds:
25 Front Squats (75/55)
15 Banded Pull-ups OR Ring Rows
25/18 Calorie Row
15 Burpee Box Step Ups (24/20)

Extra Aerobic Capacity
Metcon (Time)
Mixed Modal #2 – Week #1

Run 2:00 Easy
Run 2:00 Moderate
Run 2:00 Easy

Straight into…

6-8 rounds
Bike 15/12 cals
30s flutter kicks
15m single arm Farmers Carry/arm (70/55)

rest 1:00 between rounds

Weight for FC should be something you can complete all 15m without setting weight down.

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