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WOD

CrossFit WOD, February 7, 2020

By February 6, 2020 No Comments

2.7.2020

Daily Mindset
"Real fears can be overcome. It’s the imaginary ones that are unconquerable." – Theodore Vale
Fear can be absolutely paralyzing. It can feel so real, that we would bet our lives on whatever it is, happening.
If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we talked ourselves into failure… before we even began. We convinced ourselves it was impossible, but we didn’t even try.
The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.
FEAR – False Evidence Appearing Real. The same mind that builds a paralyzing fear can break one down by shifting what we place our thoughts towards. Instead of dwelling on what could go wrong, dwell on why it will go right.

Warm-up
(0:00 – 10:00)
30 Seconds
Inchworm to Push-up
Alternating Bird Dogs
Front Plank
Shoulder Taps
Hollow Hold
Superman Hold
Side Plank (15 Second Each Side)

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

MOBILITY (10:00 – 15:00)
Banded Hamstring Stretch: 1 Minute Each Side
Banded 3-Way Shoulder: 30 Seconds Each Position

Teach/Movement Prep
(15:00 – 25:00)
CHEST TO BAR PULL-UPS – Hips High
Movement Prep
10 Scap Pull-ups Click Here
5 Kip Swings
1-3 Strict Pull-ups
3 Chin Over Bar Pull-up
3 Chest to Bar Pull-ups
Movement Subs
Reduce Reps, Chin Over Bar Pull-ups, Banded Chest to Bars, Jumping Chest to Bars, or Ring Rows

TOES TO BAR – Hips Back
Movement Prep
3 Knees to Chest
3 Knees to Elbow
3 Toes to Bar
Movement Subs
Reduce Reps, Feet as High as Possible (While Maintaining Rhythm), Knees to Elbows / Chest / Waist

POWER CLEANS & PUSH JERKS – Get Tall, Get Small
Power Clean Movement Prep
6 Tall Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

Push Jerk Movement Prep
6 Tall Jerks
6 Push Jerks

Strength
(25:00 – 40:00)
Push Press (4 sets x 6 reps; rest 1:30)
** all sets at same weight, 90-100% of 10RM from last week

Metcon
(40-60:00)
Happy Hour (Time)
3 Rounds:
12 Power Cleans (115/85)
12 Pull-ups
12 Push Jerks (115/85)
12 Toes to Bar

OPEN (RX+): (135/95) and CTB pull ups

GENERAL
• 12 reps per movement looks innocent on paper, but the total volume and movement combinations can make them a little tougher
• The goal today is to chip away at smaller sets that you see yourself maintaining across the three rounds

CHEST TO BAR PULL-UPS & TOES TO BAR
• The combination of cleans and hanging onto the pull-up bar can end up being pretty grippy
• Breaking these up into a few sets can reduce time under tension and lead to more sustainability

POWER CLEANS
• With the weight being used, holding onto sets is possible, but quick singles could end up being the better option
• With the weight coming back down the the ground anyway, singles can preserve grip for the other movements and allow you to keep moving forward

PUSH JERKS
• The Push Jerks are probably the one movement we want to go big on
• If we break these up a lot, we have to do more cleans that don’t count towards our score
• Aim for larger sets (1-2) here if possible.

Happy Hour (BUILD) (Time)
3 Rounds:
12 Hang Power Cleans (95/65)
12 Banded Pull-ups or Ring Rows
12 Push Press (95/65)
30 2-Count Flutter kicks

For 2 count flutter kicks, each Right and left "kick" = 1 rep

Barbell / Extra Strength
Metcon (3 Rounds for reps)
3 Sets:
100m Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets

Score = weight used for barbell rows each round
GENERAL
• Move right from one station to the next and rest 1 minute after finishing your 50 band pull-aparts
OVERHEAD KETTLEBELL CARRY
• Carry a single kettlebell locked out overhead, Switch hands at the 50 meter mark
• Use a challenging weight, but one that you can complete 50 meters each side with 1 break max

INVERTED BARBELL ROWS
• Click Here for a visual of the inverted barbell row
• The further you walk your feet out, the more difficult it will be
• Elevating your feet will be the most difficult option
• Choose a difficulty that allows you to reach full range of motion, touching the chest to the bar on each rep

BAND PULL-APARTS
• Choose a tension that you can complete the 50 reps with 1-2 breaks max

Metcon (3 Rounds for reps)
3 Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions
Rest 1 Minute Between Sets

SCORE = time of L-sit hold for each round

GENERAL
• Alternating between a max effort L-Sit and some work on the GHD, as we work on both sides of the body

L-SIT
• Choose an L-Sit variation that allows you to complete at least 20 seconds unbroken each time
• Parallettes are the first option, but if you need to make it easier, hang from a pull-up bar to give your feet more clearance
• Click Here for a visual of the L-Sit

SLOW HIP AND BACK EXTENSIONS
• Click Here for a visual of slow hip and back extensions
• The goal here is quality over speed

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