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WOD

CrossFit WOD, February 5, 2020

By February 4, 2020 No Comments

2.5.2020

Daily Mindset
"Our patience will achieve more than our force." – Edmund Burke
We are emotional beings. And we can only be rational, after we’ve been emotional.
When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a "hot head") is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.
Abraham Lincoln exercised this understanding through his "hot letters". When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.
Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

Warm-up
(0:00 – 12:00)
30 Seconds
Single Unders
Active Spidermans
Medicine Ball Deadlifts
Single Unders
Push-up to Down Dog
Air Squats to Medicine Ball
Single Unders
Inchworm to Push-ups
Medicine Ball push press
Single Unders
Mountain Climbers
Medicine Ball 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 – 15:00)
Barbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right -Left)
Barbell Ankle Stretch: 1 Minute

Teach/Movement Prep
(15:00 – 25:00)
WALLBALLS – Spacing
Movement Prep
Establish ‘Sweet Spot’
5 Thrusters
5 Wallballs

BURPEES – Spacing
Movement Prep
5 Burpees

DOUBLE UNDERS – Spacing
Movement Prep
30 Seconds of Single Unders
30 Seconds of Double Under Practice
Movement Subs
Reduce Reps
90 Single Unders OR 1 Minute of Practice

DEADLIFTS – Spacing
Movement Prep
Establish Starting Position
10 Empty Barbell Deadlifts

Strength
(25:00 – 40:00)
Deadlift (3 sets x 5 reps; rest 2:00)
**ALL working sets at same weight
** This should be a tough set of 5 and a bit heavier than weight you plan to do in the Metcon
** Warm up/Build: 2-4 sets of 3-5 reps building to your working weight.

Metcon
(40-60:00)
Wonderwall (Time)
For Time:
60 Double Unders
30 Burpees
60 Double Unders
30 Wallballs (20/14)
60 Double Unders
30 Deadlifts (185/135)
60 Double Unders
30 Wallballs (20/14)
60 Double Unders
30 Burpees

OPEN(RX+): DL (225/155)

GENERAL
• This first half of this workout mirrors itself on the second half, as we have the same movements and rep schemes
• One thing we can aim for is making sure the second half is just as fast, if not faster, than the first part

DOUBLE UNDERS
• Break up the first 3 rounds of double unders how you see yourself breaking up the last two.

DEADLIFTS
• Break up your sets before your reps start to slow down
• If you have to grind through slow reps at the ends of your sets, we end up requiring more rest before starting the next set
• Choose the option that keeps you moving without burning up the legs too much.

WALLBALLS
• Let’s take the total number of reps (60) into account when figuring out a break-up strategy. Approach the first set how you see yourself approaching the second:

BURPEES
• Aim for a smooth and steady pace on the opening set
• This first set of 30 is essentially the buy-in to all the movements we’re going to have to break-up (wallballs and deadlifts)
• With nothing to follow the second set of 30, try to increase your pace and finish out the workout strong

Wonderwall (BUILD) (Time)
For Time:
100 Single Unders
30 Burpees
100 Single Unders
30 Wallballs (14/10)
100 Single Unders
30 Deadlifts (135/95)
100 Single Unders
30 Wallballs (14/10)
100 Single Unders, 30 Burpees

Barbell / Extra Strength
Metcon (Time)
For Time:
10 Power Snatches @ 60%
8 Power Snatches @ 65%
6 Power Snatches @ 70%
4 Power Snatches @ 75%
2 Power Snatches @ 80%
Before Each Set: 35 Double Unders

STIMULUS
• Alternating between double unders and power snatches that increase in loading and decrease in reps every round
• The loading is based on percentages of your 1RM Power Snatch
• Before each set of power snatches (5 sets) complete 35 double unders
• Use one barbell and change out the weights as you go

NOTE weights in comments

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