CrossFit WOD, February 22, 2021

By February 21, 2021No Comments


Daily Mindset
"Culture eats strategy for breakfast." – Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, "it’s not the size of the dog in the fight, but the size of the fight in the dog". And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.
Our character is our back bone. During round 4 of "Kelly", or the final minutes of an Open AMRAP, it will not be our "workout strategy" that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

[3:00-10:00] Bike Warmup
1 Minute Easy
1 Minute Easy-Moderate
1 Minute Moderate

30 Seconds Each
Push-up Plank (On Hands)
Alternating Bird Dogs
Front Plank (On Elbows)
Inchworm to Push-up
Push-up Plank to Front Plank
Mountain Climbers

MOBILITY [10:00-13:00] Up Dog: 1 Minute
Table Top Stretch: 1 Minute

Teach / Specific Prep
[13:00-20:00] ABMAT SIT-UPS – Grip the Ground
• A big focus today will be on gripping the ground
• Here, we are talking about gripping the ground withe the hips
• Throughout the whole movement, the hips should stay glued to the floor right in front of the thicker part of the AbMat
• If the hips are on the mat or too far forward, we aren’t able to full extend and flex the abdominals
• If the hips raise off the ground, we also overextend the lower back
• Set-up with the hips about an inch from the edge of the mat and look to keep them there
Movement Prep
• 10 Slow AbMat Sit-ups

PUSH-UPS – Grip The Ground
• Let’s grip the ground with a full hand in the push-ups
• This is the hand equivalent of "screwing your feet into the floor" when squatting
• We can externally rotate the shoulder, help the elbows track effectively, and recruit more muscle by doing this
• With a big, active hand on the ground, look to drive the base of the palms towards each other
Movement Prep
• 15 Second Front Plank Hold (On Hands)
• 5 Slow Push-ups

BIKE – Elbows
• The elbow position on the bike will be the same as the push-up
• Elbows should track about 45 degrees off the body
• This allows for the best leverage when pressing and pulling the handles
• Avoid letting the elbows (and knees) flare out the sides
Movement Prep
20 Second Moderate Bike

SQUATTING – Un-racking the Bar
• There are a few things to consider when un-racking the bar:
• Both Feet Under the Bar
• Tight, Tight, Tight
• Minimize Steps Back
5 Front Squats
5 Back Squats

[20-25:00] Building to workout weight
[25-35:00] FS/BS EMOM
Front Squat + Back Squat (EMOM 10:00 1: 4 Front Squats 2: 8 Back Squats)
Dropping weight from previous week but adding reps again.
Aim for ballpark of 45-47% of BS 1RM (or 56% of FS 1RM)

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