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WOD

CrossFit WOD, January 10, 2020

By January 9, 2020 No Comments

1.10.2020

Daily Mindset
"Waste No More Time Arguing What A Good Person Should Be. Be One." – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is "right" and what is "wrong". Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Warm-up
(0:00 – 12:00)
3 Sets (Increasing Intensity & Height Each Round)
30 Seconds Assault Bike
30 Seconds Single Unders
+
Glute Bridge Sequence
40 Seconds Each:
Glute Bridges
Single Leg Glute Bridges (40s Each Side)
Glute Bridge Walkouts
Slow Air 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)
Ankle Stretch: 1 Minute/leg
Super Front Rack Stretch: 1 Minute/arm
Wrist Stretch: 30 Seconds Each Direction

Teach/Movement Prep
(15:00 – 20:00)
FRONT SQUAT –
Movement Prep
5 Pausing Front Squats (3 Seconds in Bottom)
5 Front Squats

Strength
(20-40:00)
Front Squat (Build to a 1RM)
Notes:
ANYONE that hasn’t mastered the front squat (movement or mobility to perform or both) feel free to use this time to practice, and don’t go for the heavy single. Remember, our progression is master the moment FIRST, then add load, then add intensity. We will test this again soon!

Primer
(40-45:00)
1 Round
150m row
7 thrusters
7 pull ups

Metcon
(45-60:00)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

BUILD:
1000m row + 50 thrusters (45/33) + 30 banded pull ups or ring rows

NOTES:
• Women’s weight is empty 33# barbell
• This workout is all about breathing and breaking up thrusters and pull ups in a way that limits your rest.
• The row on the front end should be hard, but not so hard you are not able to attack the second part of the workout.
• Stop and take a short break on bar or pull ups BEFORE you feel like you need it. This will do 2 things, 1) keep your rest shorter, and allow your battery to re-load a bit before starting back up. Be Fast today…but more importantly be SMART.

Barbell / Extra Strength
Metcon (3 Rounds for reps)
A1. L-Sit; 20-30s x 3 sets; rest 20s
A2 : Wall-Facing Handstand Hold; 30s x 3 sets; rest 20s
A3. Double Kettlebell Static Squat; 40s x 3 sets; rest 2-3:00

Score = total up time spent in all 3 holds each round
DB Bench Press (@3011; 10 reps x 3 sets; rest 20s )
With 2 Dbs today
Banded pull-apart (3 sets x 25 reps; rest 20s)
DB RDL (@3021; 10 reps x 3 sets; rest 20s )
Holding 2 DBs today
Box Jumps (25 reps x 3 sets; rest 2:00)

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