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CrossFit WOD, February 17, 2020

By February 16, 2020No Comments


Daily Mindset
"The opposite of play is not work. The opposite of play is depression." – Brene Brown
Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.
Suddenly things become a "job".
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… "What happened?"
When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.
Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to "work", and just in need of a rekindling.

(0:00 – 10:00)
Row 2:00
AMRAP 4:00 @ warm up pace
5 Squats to Medicine Ball
5 Seconds PVC Pass Throughs
6 Seconds Box Step-ups
6 Seconds PVC Overhead Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Teach/Movement Prep
(10:00 – 20:00)
Box Jump Movement Prep
10 Small Hops + 10 Small Hops (Get the Calves Warm-up Up)
3 Lower Box Jumps
3 Workout Height Box Jumps

Hang Power Snatch Movement Prep
5 Jump Shrugs (Straight Arms)
5 High Pulls
5 Hang Power Snatches

Wallball Movement Prep
5 Front Squat
5 Push Press
5 Thrusters
5 Wallballs

Front Squat Movement Prep
Establish Front Rack Position
5 Pausing Front Squats (2 Second Pause in Bottom)

(20:00 – 35:00)
This week is a de-load for our squatting cycle, so focus on tempo and movement
Back Squat (5 sets x 3 reps; rest 2:00(60-65-70-70-70% of 1RM))
Each set: 1 rep @@51X1 and 2 reps @10X1
Back Squat (@3111; 5 sets x 3 reps; rest 2:00)
All sets with 50-65% of 1RM

(40:00 – 60:00)
Fight or Flight (AMRAP – Rounds and Reps)
20 Wallballs (20/14)
20 Hang Power Snatches (75/55)
20 Box Jumps (24/20)
20 Front Squats (75/55)
20/15 Calorie Row

OPEN(RX+): HPS and FS (95/65)

Weighted Movements
• With a longer workout, let’s break up our weighted movements from the beginning how we see ourselves approaching them 10+ minutes into the workout
• Here are some options on how to partition the 20 reps:1 Set: 20, 2 Sets: 10-10 or 12-8, 3 Sets: 8-7-5, 4 Sets: 5-5-5-5

Box Jumps & Rowing
• The box jumps and row are a great opportunity to keep moving forward at a pace that allows you to thrive on the movements that follow
• Find a speed on these non-weighted movements that helps you work through bigger sets on the weighted movements

Fight or Flight (BUILD) (AMRAP – Rounds and Reps)
20 Wallballs (14/10)
20 Hang Power Snatches (45/35)
20 Alt. Box Step Ups (24/20)
20 Front Squats (45/35)
20/15 Calorie Row

Extra Aerobic Capacity
Metcon (6 Rounds for reps)
Cyclical #2

2 sets @ 75% aerobic pace
run 4:00
rest/walk 200m

2 sets @ 75% aerobic pace
Bike 4:00
Rest/walk 200m

2 sets @ 75% aerobic pace
Row 4:00
Rest/walk 200m

With these longer intervals, the main focus is to maintain our pacing. "75% aerobic pace" is something that feels like you could sustain well beyond the given interval. So for example, if rowing 1000m takes you 4 minutes at this pace, then I want you complete these intervals closer to something you could do for 10 minutes straight.

WHY not row the 1000m every 4:00? Because that is not sustainable over multiple intervals. Sure you maybe could complete 2-4, with each round requiring a bit more "effort" to complete. That "reaching" or extending effort is taking you out of the aerobic realm and into something different…which wont exactly help you get better aerobically.

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