CrossFit WOD, February 23, 2021

By February 22, 2021No Comments


Daily Mindset
"Champions don’t blame the tools they’ve been given. Champions sharpen them."
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go, and…
How hard are you willing to work to get there.
We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.

[5:00-12:00] 2 Rounds
30 Seconds Box Step-ups
30 Seconds Inchworm to Push-ups
30 Seconds Arch Hold
30 Seconds Hollow Hold
30 Seconds Straight Leg Sit-ups

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] Couch Stretch: 2 Minutes Each Side
Overhead Stretch On Wall: 1 Minute

Specific Prep
TEACHING [18:00-25:00] GYMNASTICS – Pull Down
• With two gymnastics bar movements today, we’ll focus on maintaining an active hang through the shoulder throughout by constantly pulling down on the bar with straight arms
• This allows us to better control our bodies through space, as the shoulders initiate the kip
• The scap pull-ups in movement prep have us move from an active hang to a dead hang
• We’ll then isolate the active hang for 15 seconds to feel out what we’re looking for during these movements
Movement Prep
10 Scap Pull-ups
15 Second Active Hang
5 Kip Swings
3 Knees to Chest
3 Chin Over Bar Pull-ups
3 Toes to Bar
3 Chest to Bar Pull-ups

BOX JUMPS OVERS – Full Extension
• The box jump over is a great place to practice full hip extension for the push jerks that are also in the workout
• We’ll practice full hip extension in this bodyweight movement by first completing some max height jumps in place
• The goal once we get to the box (and on the barbell) is to get tall before we get small
Movement Prep
5 Max Height Jumps In Place (No Box)
4 Box Jump Overs (Low Box)
3 Box Jump Overs (Workout Box)

PUSH JERKS – Push Down
• After getting tall with a strong hip extension, we want to get under the weight by actively pressing ourselves down
• This allows us to receive the weight in a strong, locked out position overhead
• We’ll work on full hip extension with the push press first
• We’ll then layer in pressing underneath the weight with the tall jerk and the push jerk
Movement Prep
5 Push Press
5 Tall Jerks
5 Push Jerks
3 Push Press + 3 Push Jerks

Push Press + Push Jerk (Every 2:00 x x 6 Sets: 3 Push Press + 3 Push Jerks)
Build each set to a tough set for the day
Push Press (Every 2:00; 6,6,6,6,6,6)
Build each set

[40:00-45:00] 1 Round With Workout Weights:
3 Box Jump Overs
3 Toes to Bar
3 Push Jerks
3 Chest to Bar Pull-ups

Uplifting (AMRAP – Rounds and Reps)
AMRAP Ladder 10:
3 Box Jump Overs (24"/20")
3 Toes to Bar
3 Push Jerks (115/85)
3 Chest to Bar Pull-ups
6 Box Jump Overs (24"/20")
6 Toes to Bar
6 Push Jerks (115/85)
6 Chest to Bar Pull-ups

**Add 3 Reps Each Round

OPEN (RX+): Barbell (135/95)

• Let’s look to start conservative and finish fast today.
• Bigger sets on the stuff your great at and smarter sets on stuff you struggle with
• Aim to limit rest throughout the 10 minutes

• Choose a moderate weight that allows you to clear the:
• Single digit rounds unbroken
• Double digit rounds in 2 sets

• If you have over 15+ unbroken reps of each movement when fresh, complete this piece as written
• If you’re not there yet, consider choosing a variation of the movement to complete today
• To keep things simple with the rep scheme, look to modify the movement instead of the rep number

Uplifting (BUILD) (AMRAP – Rounds and Reps)
3 Box Step -or- Jump Overs (24"/20")
3 Hanging Knee Raise
3 Push Press (65/45)
3 Banded Pull-ups
6 Box -or- Jump Overs (24"/20")
6 hanging Knee Raise
6 Push Press (65/45)
6 Banded Pull-ups
9/9/9, 12/12/12…

** Add 3 Reps Each Round

Extra Open Prep
Metcon (5 Rounds for reps)
Aerobic intervals – any machine
4-5 sets of
1:30 at 90-95%
Rest 3:30

• Keep effort consistent for each interval, if power drops off terminate session.
• This is not all out, but more about trying to squeeze out just enough power/effort that you can repeat and sustain for each round.
• If you are unsure what you can hold, approach this piece with the idea of trying to get a little faster/more calories each round. So, start slower and finish faster.

At Home Program
Metcon (AMRAP – Rounds and Reps)
3 Single Dumbbell Step Back Lunges (Each Side)
3 Single Dumbbell Weighted Sit-ups
3 Single Dumbbell Bent Over Rows (Each Side)
6 Single Dumbbell Step Back Lunges (Each Side)
6 Single Dumbbell Weighted Sit-ups
6 Single Dumbbell Bent Over Rows (Each Side)

Add 3 Reps Each Round

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