CrossFit WOD, February 20, 2021

By February 19, 2021No Comments


Daily Mindset
"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen… instead choose.
Decisions = Destiny.

5:00-12:00] 3 Rounds
30 Seconds PVC Straight Legs Swings (15 Seconds Each)
30 Seconds PVC Pass Throughs
30 Seconds PVC Sotts Press
30 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

MOBILITY [12:00-18:00] Barbell Thoracic Opener: 2 Minutes
Barbell Ankle Stretch: 1 Minute
Active Twisted Cross: 1 Minute

Teach / Specific Prep
[18:00-25:00] DEADLIFTS – Shoulder Blades
• When setting up for the deadlift, look to place the shoulder blades directly on top of the barbell
• This sets us up in a nice hinge position that allows for better leverage, more posterior chain recruitment, and an easier bar path
• This is also the position we’re going to look to find in the "hang" portion of the hang power snatch

Movement Prep
Establish Set-up Position
30 Seconds Slow Deadlifts

OVERHEAD SQUATS – Stretch the Bar
• The overhead position is important for our final two movements of each round
• Let’s think about stretching the bar apart as if it were a resistance band
• This helps the elbows lockout and creates great rigidity through the upper back
• This strong upper body position will help support the barbell throughout both the overhead squat and the finish of the hang power snatch
Movement Prep
30 Seconds PVC Overhead Squats
5 Pausing Barbell Overhead Squats (2 Seconds in Bottom)

• The knuckles are important in two ways here:
• Cover the thumb knuckle with the other fingers by using the hook grip
• Not using the hook grip leads to less power in the jump and likely an early arm bend
• Keep the knuckles down in the pull up to maintain a close bar path
• When the knuckles don’t stay down, the bar can swing away from the body like a kettlebell
Movement Prep
5 Hang High Pulls
5 Hang Power Snatches

Overhead Squat (@20X1; Every 2 Minutes x 6 Sets ;9,9,7,7,5,5)
Minutes 1-2: 9 Overhead Squats
Minute 3-4: 7 Overhead Squats
Minutes 5-6: 5 Overhead Squats
• Athletes can go as heavy or as light as they want:
o Lighter: Primer for the Conditioning Piece or Technique Focus
o Heavier: Strength Piece (Getting Above Workout Weight)

[40:00-42:00] 1 Round
6 Deadlifts
4 Overhead Squats
2 Hang Power Snatches

Bartender (AMRAP – Rounds and Reps)
AMRAP 10:00
12 Deadlift (115/85)
6 hang power snatch

FITNESS RX’d bar is (95/65)

• We can expect to complete about 5 rounds over the 10 minutes of work (1 Round Every 2 Minutes)
• Today is a day to go a bit heavier and look for solid reps without trying to go fast

• We’ll choose our weight in "Bartender" based off the last two movements
• This should be a moderate load that allows you to complete:
• The overhead squats in 1 set
• The hang power snatches in 1-2 sets
• If you’re on the fence, go lighter to stay moving

Bartender (BUILD) (AMRAP – Rounds and Reps)
12 Deadlifts (95/65)
9 Front Squats (95/65)
6 Hang Power Cleans (95/65)

Extra Open Prep
Sotts Press (3-5 sets x 3 reps; use 30-40% of 1RM)
Tall Snatch (3-5 sets x 3 reps; use 30-40% of 1RM)
High-Hang Snatch (EMOM 10:00 x 1 rep)
64-69-74-77-80-83-86-86-86-86 % of 1RM

At Home Program
Metcon (Time)
10 Rounds For Time:
12 Double DB Deadlifts
9 Double DB Hang Power Cleans
6 Double DBPush Jerks

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