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WOD

CrossFit WOD, January 13, 2020

By January 12, 2020 No Comments

1.13.2020

Daily Mindset
"I was complaining I had no shoes, until I met a man who had no feet." – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, "I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars." The man smiled and said, "Come on in with me. I’ll buy you a rose." He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, "Yes, please! You can take me to my mother!" She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted.

Warm-up
2 Minutes For Quality:
10 Glute Bridges
10 Kettlebell Deadlifts

2 Minutes For Quality:
20 Single Unders
10 Russian Kettlebell Swings

2 Minutes For Quality:
10 Single Leg Glute Bridges (5 Each Side)
10 Kettlebell Goblet Squats
*Performed with Light Kettlebell

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)
Kettlebell Calf Smash: 30 Seconds Each Side
Kettlebell Ankle Stretch: 30 Seconds Each Side
Kettlebell Squat Hold: 30 Seconds

Teach/Movement Prep
(15:00 – 25:00)
DOUBLE UNDERS – Body Up, Hands Down
Movement Prep
30 Seconds of Double Taps
30 Seconds Single Unders
30 Seconds Double Under Practice

KETTLEBELL SWINGS – Hips Back, Bell High
Movement Prep
With Lighter Kettlebell:
10 Russian Kettlebell Swings
5 Kettlebell Swings
+
7 Kettlebell Swings (With Workout Weight)

SQUATS – Head & Shoulders
Movement Prep
5 Pausing Air Squats (2 Seconds in Bottom)
10 Air Squats
5 Pausing Back Squats (2 Seconds in Bottom)
10 Back Squats (empty bar)

Strength
(25:00 – 40:00)
Back Squat (Build to a 5RM)
NOTES
** We will be re-testing this 5RM at the end of this current cycle, but more importantly, we will use this number for percentages in our squat waves starting next week.
** There is the option to stay at the same challenging load for 3-4 sets if you are not confident with back squatting to go for a maximal load today.

Primer
(40:00 – 45:00)
1 Round
15 Double Unders
10 Air Squats
5 Kettlebell Swings

Metcon
(45:00 – 60:00)
Taco Bell (AMRAP – Rounds and Reps)
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

NOTES:
• The one movement we’d likely have to break up today is the kettlebell swings
• Use the air squats as your pacer – finding a speed that allows you to complete the swings ideally unbroken
• Going big on the swings allows us to maximize our time spent moving
• If you’re confident going unbroken on the swings and the double unders throughout, feel free to increase the cycle time of your air squats
• If you need a little more time before picking up the bell, just slow down the squats and try to get your breathing back a bit for the weighted movement
Taco Bell (BUILD) (AMRAP – Rounds and Reps)
AMRAP 9:
70 Single Unders
25 Air Squats
15 Russian Kettlebell Swings (45/25)

Barbell / Extra Strength
Metcon (3 Rounds for reps)
3 Sets:
14 Front Rack Step Back Lunges
21 Glute Bridges
Rest 3 Minutes Between Sets

• Hold a barbell in the front rack and step back with one leg until the front shin is vertical
• Alternate legs on each rep (6 Each Side)
• You can build in weight or stay at the same challenging weight across
• Pick loads that you can complete the 12 reps without dropping the barbell
• SCORE = weight for each round on FR lunges

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