CrossFit WOD, February 19, 2021

By February 18, 2021No Comments


Daily Mindset
"Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end." – Scott Adams
How does an echo start?
With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds… doubling, tripling, several times over. Before we know it, it’s impossible to ignore.
It’s called the "changing of the echos", and it starts with a single tiny noise.
The misnomer is that a big life shift requires the "loudness" to turn heads at the start. Not true. What is important here isn’t the decibel, or the magnitude… but the intention.
Disciplined intention is everything. And we just need to start.

[5:00-12:00] Row 2 Minutes Easy

30 Seconds Each
Wall Squats
Dumbbell Goblet Squats
Down Dog
Single Dumbbell Deadlifts (15 Seconds Each)
Shoulder Taps
Single Dumbbell Strict Press (15 Seconds Each)

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

MOBILITY [12:00-18:00] Pigeon Pose + Lat Reach: 2 Minutes Each Side
Dumbbell Assisted Straddle Stretch: 1 Minute

Teach / Specific Prep
[18:00-25:00] ROW – Stand Up
• Let’s focus on a strong leg drive today by "standing up" as we press ourselves away with each stroke
• We can think about taking 10 pounds out of our seat and putting it into our feet
• We won’t actually stand up, as the seat would slide away, but we will take some pressure off the seat
• Instead of relaxing into the machine, this shift forward distributes more bodyweight into the powerful leg muscles
• More power equals faster calories
Movement Prep
30 Seconds Moderate Row

ALTERNATING DB SNATCHES – Bringing the Weight Down
•Our focus on the weighted movements will be bringing the weight back down
• There are a few options here:
• Stop at the shoulder, then to the floor (Slower, But Balanced)
• Move straight from overhead to the floor (Faster, But Harder On Balance)
• With both of these options, look to get the front bell behind the big toe to maintain good balance and positioning
Movement Prep
With Lighter Dumbbell:
6 Dumbbell Snatches (Stop at Shoulder)
6 Dumbbell Snatches (Right to Ground)

THRUSTERS – Bringing the Weight Down
•With the thruster, there are two things we can think about:
• Point the elbows towards the front of the room to return to a good front rack position
• Wait until the bar hits the body before you squat
• Both of these, just like in the snatches, will lead to better balance and positioning
Movement Prep
5 Push Press (Elbow Focus)
5 Front Squats
5 Thrusters (Timing Focus)

[25:00-30:00] 1 Round With Workout Weights:
6 Calorie Row
6 Alternating Dumbbell Snatches
6 Thrusters

4th Down (3 Rounds for reps)
24/18 Calorie Row
24 Alternating Dumbbell Snatches (35/25)
24 Thrusters (75/55)

Rest 4 Minutes

18/14 Calorie Row
18 Alternating Dumbbell Snatches (35/25)
18 Thrusters (75/55)

Rest 4 Minutes

12/9 Calorie Row
12 Alternating Dumbbell Snatches (35/25)
12 Thrusters (75/55)

OPEN (RX+): DB (50/35) Thruster weight goes up each round (75/55 – 95/65 – 115/85)

• Even though we are hitting shorter intervals, the rest is 1:1, so intensity will be a bit higher…however, let’s take a broad approach to this and treat it more like a 20 min AMRAP versus 4:00 of work.

• Alternate arms each rep
• Choose a light-moderate weight that allow you to complete each round in 1-2 sets

• Choose a light weight that allows you to complete each round in 1-2 sets

• While we start the row fresh at the beginning of each round, it can actually be less important than the weighted movements, since we’re always moving on the machine
• Look to move at a strong, but controlled pace on the erg that allows you to stay moving through the snatches and the thrusters

4th Down (BUILD) (3 Rounds for reps)
24/18 Calorie Row
24 Alternating DB Snatches (25/15)
24 Thrusters (45/35)

Rest 4 Minutes

18/14 Calorie Row
18 Alternating DB Snatches (25/15)
18 Thrusters (45/35)

Rest 4 Minutes

12/9 Calorie Row
12 Alternating DB Snatches (25/15)
12 Thrusters (45/35)

Extra Open Prep
Metcon (2 Rounds for reps)
Gymnastics work
AMRAP 6:00
Max Strict HSPU**
** EMOM: 1-3 bar muscle ups

Rest 2:00

AMRAP 6:00
Strict CTB Pull Ladder (1,2,3,4…)
After each set, complete 25’ Handstand walk

Notes Part A
• Keep BMU to unbroken sets or under 20-25s of practice/attempts
• BMU progressions:
o Banded BMU, Jumping BMU, Hips to bar drill
• BMU subs:
o 3 burpee pull ups or 3 burpees to high target

Notes Part B:
• Strict CTB subs:
o Strict pull up, banded strict CTB, feet elev. Ring Rows
• Handstand walk progressions/subs
o 30s practice, HS holds (against wall, with bands, or freestanding) or 20s Shoulder taps

At Home Program
Metcon (3 Rounds for reps)
3 Rounds x AMRAP 4:
24 DB Facing Burpees
24 Alternating DB Snatches
24 Single Dumbbell Thrusters (Switch Every 6 Reps)

Rest 4 Minutes Between Rounds

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