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WOD

CrossFit WOD, January 15, 2020

By January 14, 2020 No Comments

1.15.2020

Daily Mindset
"Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do." – Jocko Willink
As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.
Yet there is a difference between acknowledging the voices, and listening to them.
It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.
When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

Warm-up
(0:00 – 12:00)
45 Seconds
Easy Bike
PVC Strict Press & Reach
PVC Straight Leg Swings (15 Seconds Each Side) Click Here
Moderate Bike
PVC Sotts Press Click Here
PVC Pass Throughs
Faster Bike
PVC Lift Offs Click Here
PVC Lat Stretch Click Here
+
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Teach/Movement Prep
(12:00 – 20:00)
BIKE – Fast Start
Movement Prep
5 Second Sprint
15 Seconds Moderate

POWER SNATCH – Controlled Start
Movement Prep
5 Snatch Grip Deadlifts
5 Hang Power Snatches
5 Deadlift to Hang Power Snatches
5 Power Snatches
+
Build towards working Weight
2-3 Sets:
1 High Hang Power Snatch (Pockets)
1 Hang Power Snatch (1 Inch Above Knee)
1 Power Snatch (Floor)

Strength
(20:00 – 35:00)
3-Position Power Snatch (Build to a moderate set in 15:00)
Pockets, 1" above knee, and floor

3 positions are :
pockets
1" above knee
from the floor
We will perform this set from the top down, so each set = 1 rep from pockets, 1 rep from 1" above knee, and 1 rep from floor.
3-Position Power Snatch (4-5 sets x 2 reps; rest 1:00)
Pockets, 1" above knee, and floor

3 positions are :
pockets
1" above knee
from the floor
We will perform this set from the top down, so each set = 1 rep from pockets, 1 rep from 1" above knee, and 1 rep from floor.
Power Snatch (Pausing Power Snatch + Power Snatch; every 2:00 )
Set 1: 57%, Set 2: 60%, Sets 3-5: 63%
Let’s pause for 2s at starting position, at pockets, and at the catch of the first rep, then one fast power snatch with no pausing to finish each set.

Primer
(35:00 – 40:00)
1 Round
5 Calorie Assault Bike
5 Power Snatches (Opening Weight)

Metcon
(40:00 – 60:00)
Power Wheels (3 Rounds for reps)
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (95/65)

OPEN(RX+): barbell increases each round: 95/65
115/85
135/95

NOTES
• With such short windows and rest built in, let’s find a way to keep moving at all costs
• The idea is to work hard for the whole 3 minutes and then recover for 3 minutes
• Have a plan on the barbell, but expect to adapt as some point
• If the strategy falls apart and is causing you to rest a lot, immediately go to quick singles to keep moving forward

SCORING = total reps completed in each 3 minute AMRAP.

Power Wheels (BUILD) (3 Rounds for reps)
AMRAP 3:
9/6 Calorie Assault Bike
12 Hang Power Snatches (75/55)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Hang Power Snatches (75/55)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Hang Power Snatches (75/55)

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