CrossFit WOD, January 11, 2020

By January 10, 2020No Comments


Daily Mindset
"One can have no smaller or greater mastery, than mastery of oneself." –Leonardo DiVinci
Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.
The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all.
The one person that will stop of us from doing what we want to do looks back at us in the mirror.
It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.
It’s you versus you.

(0:00 – 12:00)
30 Seconds
Active Samson
Hollow Hold
Push-up to Down Dog
Superman Hold
Inchworm to Push-ups
Straight Leg Sit-ups
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)
Couch Stretch: 1 Minute Each Side
Wrist Stretch: 30 Seconds
Front Rack Stretch: 30 Seconds

Teach/Movement Prep
(15:00 – 25:00)
TOES TO BAR -Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Toes to Bar

POWER CLEANS – Movement Prep
5 Hang High Pulls
5 High Pulls
5 Power Cleans

FRONT SQUAT – Movement Prep
5 Pausing Front Squat
5 Front Squats

PUSH JERKS -Movement Prep
15 Second Dip Hold
5 Push Jerks
3 Power Cleans + 3 Front Squats + 3 Push Jerks

(25:00 – 40:00)
Macho Man Complex (Build to a tough set for the day)
3 Power Cleans
3 Front Squats
3 Push Jerks
(all unbroken)

• Athletes will have 15 minutes to build to a heavy Macho Man complex
• We can look to complete 7-10 sets within this window, or 1 complex every 1:30-2 minutes
• These 9 reps are designed to be completed without dropping the bar, pausing, or resetting on the ground

Randy Savage (AMRAP – Rounds and Reps)
3 Rounds of "Macho Man" (115/85)*
15 Toes to Bar

*1 Round of "Macho Man" = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

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

• There is no set too small on the toes to bar today
• Choose the option that allows you to spend the least time resting and the most time moving. Below are a few options to think about:
• 3 Sets: 5-5-5 or 6-5-4 / 4 Sets: 4-4-4-3 / 5 Sets: 3-3-3-3-3 or 5-4-3-2-1

• The power cleans serve as the pacer of the barbell movements
• Singles are likely the best option here to keep athletes moving forward
• Going singles here allows them to hold onto the squats and jerks ideally unbroken
• Take as much time between singles as needed to ensure unbroken squats and jerks

Randy Savage (BUILD) (AMRAP – Rounds and Reps)
3 Rounds of "Macho Man" (95/65)*
15 Hanging Knee Raises

*1 Round of "Macho Man" = 3 Hang Power Cleans + 3 Front Squats + 3 Push Press

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