CrossFit WOD, January 14, 2020

By January 13, 2020No Comments


Daily Mindset
"Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain." – Vivian Greene

Let’s not wait for the perfect time. Let’s instead just create it.
"Just start". We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.
We can either await the picture perfect moment, or we can get outside and create it.

(0:00 – 12:00)
Buddy 1 = Fish Game on Rower
Buddy 2 =
1 Minute: Shuttle Runs
1 Minute: Walking Spidermans
1 Minute: Walking Samson
1 Minute: Walking Inchworms
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY (12:00 – 16:00)
Child’s Pose: 1 Minute
Banded Super Front rack: 1 Minute/side
Wrist Stretch: 1 Minute

Teach/Movement Prep
TEACHING (16:00 – 25:00)
ROW – The Catch
Movement Prep
15 Catch Position Hold
30 Seconds Moderate Row

Power Clean Movement Prep
15 Second Quarter Squat Hold
3 Hang Power Cleans + Front Squat
3 Power Clean + Front Squat

Push Jerk Movement Prep
15 Second Dip Position Hold
5 Push Press
5 Jerk Drives
5 Push Jerks
Build to starting weights:
3 Power Clean + Front Squats
3 Jerk Drives
3 Push Jerks

(25:00 – 40:00)
Power Clean & Jerk (Build to 1RM)
Hang Power Clean & Push Press (Build to Heavy single for the day)

Snack Bar (Time)
3 Rounds:
200 Meter Run
10 Power Cleans (135/95)
500/400 Meter Row
10 Push Jerks (135/95)

OPEN (RX+): 155/105

• The first thing we have to consider is the barbell: On the Power Cleans, pick an approach that you see yourself sticking to across all rounds
• If you see yourself being faster with quick singles later on, let’s do that from the beginning
• If you see yourself being able to maintain sets without long breaks between, that might be the better option
• Since the rest between Push Jerk sets is usually longer than between Power Cleans, let’s try to complete the Push Jerks in as few sets as possible

• Go a little bit slower on the rower if that means being able to go unbroken on the Jerks
• The same goes for the run – find a speed that allows you to attack the Power

Snack Bar (BUILD) (Time)
3 Rounds:
200 Meter Run
10 Power Cleans 95/65
500/400 Meter Row
10 Push Jerks 95/65

Extra Aerobic Capacity
Metcon (6 Rounds for reps)
6 sets:
Run/Row/Bike 800m @ 85% Aerobic pace +
rest /walk 2:30

** GOAL is to keep same pace as last week, but we are adding one more set this week.
** Bike distance = 1.24 miles
** Use same modality as previous weeks for ALL sets

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