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WOD

CrossFit WOD, January 13, 2021

By January 12, 2021No Comments

1.13.2021

Daily Mindset
"I would rather die of passion than boredom." -Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of "buyers remorse", where we wonder if we’re on the right path.
It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.
But… do we really?
Think back to a moment of uncertainty. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring. It wouldn’t be a life at all.
Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.

Warm-up
[3-12:00] 30s of each:
Jumping jacks
Air squats
Jumping jacks
Glute bridges
Jump squats
Reverse lunges
Jump Squats
Lateral Squats
+
Barbell Warm Up
5 Kang Squats
5 1 ¼ back squats
5 elbow rotation
5 press
5 RDL

MOBILITY [12-15:00] Pigeon Pose 1:30/side

Weightlifting
[15-30:00]
Back Squat ( @10X0; Every 2:00 x 2 reps x 4; use 55-65% of 1RM)
NOTES:
Focusing on speed and depth today for our de-load week back squats
ALL sets at same weight

Metcon
[35-55:00]
Metcon (5 Rounds for reps)
EMOM 20:00
1: 5 Strict Press (30-40-50-60-65% of 1RM) + Double Unders in remaining time
2: 40s plank hold / L-Sit -or- tuck sit in rings-bar-parallettes
3: 40s AMRAP Pendlay Row @21X1 (use same bar/weight as strict press
4: Rest (add weigh to barbell for next round)

At Home Program
Metcon (5 Rounds for reps)
EMOM 20:00
1: 5 DB Strict Press ) + Double Unders in remaining time
2: 40s plank hold / L-Sit -or- tuck sit in rings-bar-parallettes
3: 40s AMRAP DB Row @21X1 (use same bar/weight as strict press
4: Rest

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